DAY 1

Low Carb + HIIT

 

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

STRETCHING

EMOM + CIRCUITS

For the Every Minute on the Minute (EMOM) circuits, start with the first move at the start of each minute and perform each move for reps listed. The faster you go, the longer you have to rest. Repeat for 5 minutes before moving to next circuit.

For example, when the minute starts, perform 8 jump squats, 6 x jacks, 4 jump lunges and then rest the remainder of what is left in the minute.

EMOM Circuit 1:

8 Jump Squat

6 X Jacks

4 Jump Lunges

Repeat for 5 minutes

Circuit 2:

10  reps (per arm:) Plank with Row

20 reps: In and Outs

EMOM Circuit 3

8 Star Jump Squat

6 Push-Ups

4 Mountain Climbers on Steroids

Repeat for 5 minutes

Circuit 4

20 Dumbbell Thrusters

20 Moguls

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.

10 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 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.

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

LEGS

Walking Lunges with Weights (per leg): 3 sets of 10-12 reps

Dumbbell Deadlift: 3 sets of 10-12 reps

Calf Raises: 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

Push-Ups: 3 sets of 10-12 reps

SHOULDERS

Side Lateral Raise: 3 sets of 10-12 reps

Front Plate Raise: 3 sets of 10-12 reps

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

TOMORROW IS A 24 HOUR FAST/JUICE CLEANSE + ACTIVE RECOVERY DAY


 
 

DAY 4

24 Hour Fast/ Juice Cleanse + Active 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.

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

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

BACK

Pull-Ups (or Push-Ups if n/a): 3 sets of 10-12 reps

Bent Over Row: 3 sets of 10-12 reps

Bent-Over Reverse Fly: 3 sets of 10-12 reps

Straight Arm Pulldown with Dumbbells: 3 sets of 10-12 reps

Lateral Pulldown with Dumbbells: 3 sets of 10-12 reps

HILL REPEATS ON TREADMILL OR HIIT FINISHER (IF N/A)

3-min Warm-up at easy pace

Walk @ 3.5 speed on 15% incline for 2 min

Jog @ 6.0 speed on 5% incline for 1 min

Walk @ 3.0 speed on 5% incline for 2 min

Repeat walk/jog/walk pattern until you hit 16-20 minutes

HIIT FINISHER (1-2 ROUNDS):

You can substitute the sprints on row machine, bike, elliptical stair master or jump rope.

60 sec Sprint

15 In and Outs

15 Tricep Dips

-

45 sec Sprint

15 Moguls

15 Tricep Overhead Extension

-

30 sec Sprint

10 Medicine Ball/Russian Twists (per side)

10 Leg Raise

-

20 sec Sprint

5 Man-Maker

5 Twist Crunches

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.

WARM UP

Wall Sit with Weight: 1 minute

Air Squat: 1 minute

LEGS

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

Dumbbell Deadlift: 3 sets of 10-12 reps

Kettlebell Swings: 3 sets of 10-12 reps

Banded Glute Bridge (no band is okay): 3 sets of 10-12 reps

Plank Alternating Leg Lifts: 3 sets of 10-12 reps (per side, with band at ankles if available)

Front Squat: 3 sets of 10-12 reps

Calf Raises: 3 sets of 10-12 reps

SUPER SET FINISHERS

Perform first move followed immediately by second move and then rest for 90 seconds. Repeat for a total of 3 rounds.

Super Set 1:

Dumbbell Thrusters: 20 reps

Jump Lunges: 20 reps

(repeat 3 times)

Superset 2:

Curtsy Lunge with weight: 20 reps

Plie Squat Jump: 20 reps

(repeat 3 times)

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


 
 

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