DAY 1

Low Carb + HIIT

 

5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

HIIT CIRCUITS

Perform the circuits as directed in it’s directions

CIRCUIT 1:

Complete 3 rounds of Circuit 1, performing 10 reps in the first round, 12 reps in the second round, and 15 reps in the third round. Rest as needed.

Burpees

Forearm Push Ups

Kettlebell Swings

CIRCUIT 2:

Complete 3 rounds of Circuit 2, performing each exercise for 35 seconds, taking a 15-second break between each exercise and circuit.

Toe Taps (low platform)

Plank with Jack

Lunges (static)

Mountain Climbers (no twist)

 

15 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)


 
 

DAY 2

Low Carb + Sprint Interval Day

 

10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

SPRINTS

  • Sprint intervals” on the elliptical, bike, or track. I do not recommend sprinting on a treadmill but if you prefer treadmill intervals, please do so at your own risk.

    • Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 18 minutes.

15 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).


 
 

DAY 3

Regular Calorie Day + Strength Training

 

5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

LEGS

Reverse Lunge with Dumbbell Passthrough  (per leg):2 sets of 10 reps - warm up

Goblet Squat with a Pulse: 3 sets of 10-12 reps

Calf Raises with weight: 3 sets of 10-12 reps

Dumbbell Thrusters: 3 sets of 10-12 reps

CHEST

Vertical Chest Press: 3 sets of 10-12 reps

Dumbbell Fly: 3 sets of 10-12 reps

SHOULDERS

10-to-1’s

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

Tomorrow is a 24 hour fast and recovery day


 
 

DAY 4

24 Hour Fast/ Juice Cleanse + Recovery Day

 

1 DAY FAST FOOD GUIDELINES

If you are fasting, you will consume nothing but water or herbal teas. If you are taking any supplements give your body a break for the day.

HOW TO DO IT: FAST

After you’ve enjoyed your last meal for the day start timer (about 7 pm) for 1-day fast. Drink lots of water or herbal tea when you feel hungry (can add lemon to water). Once you reach 7 pm, you’ve made it 24 hours. Have a small meal to break your fast.

*If you are breastfeeding, you do not need to do a 24 hr fast and can replace with regular calorie day. If you do cleanse, have a small meal at the end of the day.

1 DAY JUICE CLEANSE DIRECTIONS

9:00 am

32 ounces of room temperature spring water with a squeeze of lemon or herbal tea

10:00 am

Lively Lemon

11:00 am

16 ounces of room temperature water or herbal tea

12:00 am

Green Lemonade

1:00 pm

16 ounces of room temperature water or herbal tea

2:00 pm

Inflammation tonic or juice of your choice

3:00 pm

16 ounces of room temperature water or herbal tea

4:00 pm

Juice of your choice

5:00 pm

16 ounces of room temperature water or herbal tea

6:00 pm

Juice of your choice

7:00 pm

16 ounces of room temperature water or herbal tea

8:00 pm

A Nutty Date

Break your fast tomorrow at your usual time

For any questions, please call The Weekly Juicery at 859 550 3218


 
 

DAY 5

Regular Macro Day + Strength Training

 

5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

BACK

Forearm Push Ups: 2 sets of 15 reps - warm up

Bent Over Row: 3 sets of 12 reps

Reverse Fly: 3 sets of 12 reps

Bent over Reverse Fly: 3 sets of 12 reps

BICEPS

Hammer Curl: 3 sets of 12 reps

Hanging Bicep Curl with Pullback: 3 sets of 12 reps

TRICEPS

Tricep Kickback: 3 sets of 12 reps

Tricep Overhead Extension: 3 sets of 12 reps

ABS

Medicine Ball/Russian Twists: 3 sets of 10 reps per side

Cheek to Cheek: 2 sets of 10 reps per side

Leg Lifts: 3 sets of 10 reps

5 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
 

DAY 6

Regular Macro Day + Leg Day

 

5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

WARM UP (2 ROUNDS)

30 second wall sit

30 second plank

LEGS

Curtsey Lunge with weight (per leg): 2 sets of 10 reps - warm up

Plie Squat with weight: 3 sets of 12 reps

Calf Raises with weight: 3 sets of 10 reps

Plank Alternating Leg Lifts (per leg): 3 sets of 10 reps

Dumbbell Deadlift: 3 sets of 12 reps

FINISHERS

Air Squat: 20 reps

Plie Squat: 20 reps

Toe Taps: 30 seconds ( low platform)

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 7

Low Macro Day + Active Recovery Day

 

GUIDELINES

  • Consider a trip to the sauna
  • 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.
  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side) 
  • OR Yoga