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Check yourself: be sure that you have paid for this program and are not using another person's credentials.


 
 
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DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT

Complete each exercise for 20 seconds and then allow for a 2 minute rest before the next exercise.

Circuit 1:

Arm Circles

Air Squat

Dumbbell Skier Swings

Circuit 2:

Walking Lunges

Push-Ups using the wall or on knees

Side Lateral Raise

20 MINUTES OF LOW INTENSITY CARDIO

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

STRETCHING

Please reference bottom of page for stretching routine


 
 

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.

CORE

Medicine Ball/Russian Twists: 5 reps per side

Bird Dog: 5 reps per side

Dead Bug: 5 reps per side

20 MINUTES OF LOW INTENSITY CARDIO

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


 
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DAY 3

Regular Macro Day + Strength Training

 

10 MINUTES OF WALKING 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

Air Squat: 2 sets of 10 reps

Calf Raises: 2 sets of 10 reps

Chest

Push-Ups (on knees): 2 sets of 10 reps

Dumbbell Fly: 2 sets of 10 reps

Shoulders

Front Raise: 2 sets of 10 reps

Side Lateral Raise: 2 sets of 10 reps

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


 
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DAY 4

24 Hour Fast OR 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 pm
Green Lemonade

1:00 pm
16 ounces of room temperature water or herbal tea

2:00 pm
Sweet Beet Punch (or juice of choice)

3:00 pm
16 ounces of room temperature water or herbal tea

4:00 pm
Celery Elixir (or juice of choice)

5:00 pm
16 ounces of room temperature water or herbal tea

6:00 pm
Yellow Polka Dot Bikini (or juice of choice)

7:00 pm
16 ounces of room temperature water or herbal tea

8:00 pm
Inflammation tonic (or juice of choice)

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

 

10 MINUTES OF WALKING 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

Straight Arm Lat Pulldown: 2 sets of 10 reps

Bent Over Wide Grip Row: 2 sets of 10 reps

Seated Dumbbell Reverse Fly: 2 sets of 10 reps

Arms

Hammer Curl: 2 sets of 10 reps

Tricep Kickback: 2 sets of 10 reps

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

STRETCHING

Please reference bottom of page for stretching routine


 
 

DAY 6

Regular Macro Day + Leg Day

 

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

Wall sits: 2 sets of 30 seconds

LEGS

Air Squat: 2 sets of 10 reps

Kettlebell Romanian Deadlift: 2 sets of 10 reps

Hip Bridge: 2 sets of 10 reps

FINISHERS: 2 rounds

Calf Raises: 20 seconds

Hot Feet: 20 seconds

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

STRETCHING

Please reference bottom of page for stretching routine


 
 

DAY 7

Regular 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

 

DAILY STRETCHES

CAN BE COMPLETED AFTER EVERY WORKOUT

STRETCHING

5-8 minutes

Lying knees to chest

Lying Thoracic Rotation (roll knees side to side SLOWLY)

Lying Glute Stretch

All Four’s Position Cat Stretch for the Back

Lunging Hip Flexor Stretch with a Lateral Side Bend

Standing Single Leg Hamstring Stretch

Standing Quadriceps Stretch

Single Leg Calf Stretch

Chest Opener: reach arms overhead into a “V” Shape