DAY 1

Low Carb + HIIT

 

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

STRETCHING

 

PROGRESSIVE HIIT CIRCUIT

Perform each move 5 times with a 10 second jog in between moves. Then do each 4 times, then 3, all the way down to 1

In and Outs

Jog 10 seconds

Air Squats

Jog 10 seconds

Push-ups

Jog 10 seconds

Sit Ups

Jog 10 seconds

Plank with Jack

Jog 10 seconds

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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Walking Lunges with Weights (per leg):

1 set of 8 | 1 set of 10 | 1 set of 12

Plie Squat:

1 set of 8 | 1 set of 10 | 1 set of 12

Dumbbell Deadlift:

1 set of 8 | 1 set of 10 | 1 set of 12

Calf Raises (with weight):

1 set of 8 | 1 set of 6 | 1 set of 10| 1 set of 14

CHEST

Vertical Chest Press:

1 set of 6 reps | 1 set of 8 reps| 1 set of 10

Dumbbell Fly:

1 set of 6 reps | 1 set of 8 reps| 1 set of 10

SHOULDERS

Military Press:

1 set of 8 | 1 set of 10 | 1 set of 12

Side Lateral Raise (seated or standing):

1 set of 8 | 1 set of 10 | 1 set of 12

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

TOMORROW IS A 24 HR FAST OR JUICE CLEANSE


 
 

DAY 4

24 hour fast OR Juice Cleanse

 

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 smoothie or smaller meal to break your fast.

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 pm

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 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.

BACK

Push Ups: 2 sets of 8 reps

Bent Over Reverse Fly:

1 set of 8 | 1 set of 10 | 1 set of 12

Bent Over Row:

1 set of 8 | 1 set of 10 | 1 set of 12

BICEPS

Hammer Curl:

1 set of 8 | 1 set of 10 | 1 set of 12

Hanging Bicep Curl with Pullback:

1 set of 8 | 1 set of 10 | 1 set of 12

TRICEPS

Tricep Overhead Extension:

1 set of 8 | 1 set of 10 | 1 set of 12

Tricep Dips from Chair or Bench:

1 set of 8 | 1 set of 10 | 1 set of 12

ABS

Plank: 30 seconds

Mountain Climbers with a Twist: 2 sets of 20 reps

Dead Bug: 2 sets of 20 reps per side

Russian Twists: 3 sets of 10 per side

Leg lifts: 3 sets of 10 reps

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
 

DAY 6

Training Day Calories + 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.

LEGS

Curtsey Lunge:

2 sets of 8 reps per leg- warm up

Calf Raises:

1 set of 8 | 1 set of 10 | 1 set of 12

Goblet Squat:

1 set of 8 | 1 set of 10 | 1 set of 12

Front Squat (hold weight at shoulders):

1 set of 8 | 1 set of 10 | 1 set of 12

Dumbbell Deadlift:

1 set of 8 | 1 set of 10 | 1 set of 12

FINISHERS

Plank Alternating Leg Lifts: 15 reps each leg

Side Lunge to Squat: 15 reps per leg

Toe Taps: 30 seconds

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 7

Low Calorie Day + Active Recovery Day

 

GUIDELINES

  • 1 minute walk, 1 minute jog, 2 minute walk, 2 minute jog, 3 minute walk, 3 minute jog, 4 minute walk, 4 minute jog, 5 minute walk, 5 minute jog

  • OR 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