DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each tabata round or strength superset before moving to the next.

Curtsey Jump

In and Outs

Toe Taps (Low bench or platform, not high)

Air Squat

Forearm Push Ups

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 + Sprints

 

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 20 minutes.

OR

  • 7-Up 7-Down
    • This is done across the width of the field/court. You sprint across the field to the other side. Stop and rest for 10 seconds. Once your 10 seconds are up, you sprint to the other side and then back, going across the field a total of 2 times. Stop and rest for 15 seconds. Once your 15 seconds are up you sprint to the other side, back, and then back again, going across a total of 3 times. You do this all the way up until you have gone across the field 7 times adding 5 seconds to your rest period each time.

      Going down (7-down) you start at 7 times across the field and go all the way down to 1 time across the field, subtracting 5 seconds off your rest period each time. Your first rest period will be 40 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 3

Regular Macro  + 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to 50% previous  weight for AMRAP

LEGS

Single Leg Deadlift with Rear Foot Elevated (per leg):

2 sets of 8 reps | 1 set of AMRAP in 30 seconds

Calf Raises with weight:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Plie Squat:

2 sets of 02 reps | 1 set of AMRAP in 30 seconds

Reverse Lunge with Weight:

2 sets of 10 reps (per leg) | 1 set of AMRAP in 30 seconds

CHEST

Dumbbell Bench Press (lay on floor if no bench):

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Dumbbell Fly:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

SHOULDERS

Overhead single, single double:

2 sets of 4-6 | 1 set of AMRAP in 45 seconds

Arm Circles:

20 seconds small circles - clockwise | 20 seconds medium circles - counter clockwise | 20 seconds large circles - clockwise

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

TOMORROW IS A 24 HOUR FAST OR JUICE CLEANSE + 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: 24 HOUR FAST

After you’ve enjoyed your last meal for the day start timer (about 7 pm, yesterday) 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 (today), 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 macro day. If you do cleanse, have a small meal at the end of the day or throughout day if needed.

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  + 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to 50% previous  weight for AMRAP

BACK

Moguls: 2 sets of 10 reps - warm up

Bent Over Row:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Bent over Reverse Fly:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Dumbbell High pulls:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

BICEPS

Hammer Curl:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Hanging Bicep Curl with Pullback:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

TRICEPS

Tricep Kickback:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Tricep Overhead Extension:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

ABS

Medicine Ball/Russian Twists (per side):

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Superman:

2 sets of 10 reps | 1 set of 10 second hold

Leg lifts:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

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


 
 

DAY 6

Regular Macro  + 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to 50% previous  weight for AMRAP

WARM UP (2 ROUNDS)

Wall Sit: 30 seconds

Plank: 30 seconds

Lunge with Chop (alternate legs): 30 seconds

LEGS

Bulgarian Split Squat ( per leg): - warm up

1 set of 10 reps | 1 set of 12 reps

Front Squat:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Dumbbell Deadlift:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Calf Raises with weight:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Dumbbell Squat:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Seated Hip Abduction with band:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

FINISHERS

Air Squat: 30 seconds

Toe Taps: 30 seconds

Dumbbell Skier Swings: 30 seconds

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


 
 

DAY 7

Low Macro  + 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