DAY 1

Low Carb + Sprints

 

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

STRETCHING

SPRINT DRILLS

Perform 10 seconds of warm up, followed by 20 seconds of sprints. Go directly into 10 seconds of running in place followed by cardio/strength moves. Repeat as many times for 16-20 minutes. Rest as needed and go light if any weights are required.

10 seconds Butt Kicks

20 second Sprints

 

10 seconds - run in place

12 Reverse Lunge (each leg) + Air Squat

 

10 seconds Butt Kicks

20 second Sprints

 

10 seconds - run in place

12 Dumbbell Thrusters

 

10 seconds Butt Kicks

20 seconds Sprints


10 Push-Ups

5 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.

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

TEMPO

During the same set you alternate between very slow reps and fast reps – the fastest you can do with perfect form. Specifically, you do 2 reps with a 5 second up and 5 second down tempo followed by 2 fast reps.  Each set has 10-12 reps, some may have an ending set of 8 reps. Change weights as needed.

LEGS

Plank Alternating Leg Lifts (per leg): 2 sets of 10 reps, 1 set of 6 reps

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

Dumbbell Thrusters: 2 sets of 10 reps, 1 set of 6 reps

Bulgarian Split Squat: 2 sets of 10 reps (per leg)

CHEST

Underhand Dumbbell Bench Press (lay on floor if no bench): 2 sets of 10 reps, 1 set of 6 reps

Dumbbell Fly: 2 sets of 10 reps, 1 set of 6 reps

SHOULDERS

10-to-1’s

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

TEMPO

During the same set you alternate between very slow reps and fast reps – the fastest you can do with perfect form. Specifically, you do 2 reps with a 5 second up and 5 second down tempo followed by 2 fast reps.  Each set has 10 reps, some may have an ending set of 6 reps. Change weights as needed.

BACK

Forearm Push Ups: 2 sets of 10 reps - warm up

Bent Over Row: 2 sets of 10 reps, 1 set of 6 reps

Bent over Reverse Fly: 2 sets of 10 reps, 1 set of 6 reps

Dumbbell High pulls: 2 sets of 10 reps, 1 set of 6 reps

BICEPS/TRICEPS

Hammer Curl: 2 sets of 10 reps, 1 set of 6 reps

Tricep Kickback: 2 sets of 10 reps, 1 set of 6 reps

Bicep Curl: 2 sets of 10 reps, 1 set of 6 reps

Tricep Overhead Extension: 2 sets of 10 reps, 1 set of 6 reps

ABS

Mountain Climbers  (no twist): 1 minute

In and Outs: 1 minute

Flutter Kicks : 1 minute

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

TEMPO

During the same set you alternate between very slow reps and fast reps – the fastest you can do with perfect form. Specifically, you do 2 reps with a 5 second up and 5 second down tempo followed by 2 fast reps.  Each set has 10-12 reps, some may have an ending set of 8 reps. Change weights as needed.

WARM UP (2 ROUNDS)

1 minute Walking Lunges (alternate legs)

1 minute Air Squat

1 minute Wall Sit

LEGS

Reverse Lunge with Weight (per leg): 2 sets of 10-12 reps, 1 set of 8 reps, warm up

Goblet Squat: 2 sets of 10-12 reps, 1 set of 8 reps

Dumbbell Deadlift: 2 sets of 10-12 reps, 1 set of 8 reps

Calf Raises with weight:2 sets of 10-12 reps, 1 set of 8 reps

Banded Clamshells (per side, with bands):2 sets of 10-12 reps, 1 set of 8 reps

FINISHERS 3X

Side Lunge to Squat: 30 seconds

Air Squat: 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