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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

DIRTY DOZEN

Complete these 12 moves 12 times each and then repeat circuit twice  

Jump Squat

High Knees

Curtsy Lunge

Side Lunge to Squat

In and Outs

Dumbbell Thrusters

Mountain Climbers

Star Jump Squat  

Plank with Row

Toe Taps

Jump Lunges

Man-Maker

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.

OR

  • HILL REPEATS ON TREADMILL

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 20 minutes

CORE

Medicine Ball/Russian Twists: 50 reps

Plank Shoulder Tap: 50 reps

Flutter Kicks: 50 reps

Leg lifts:  20 reps

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, 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.

Walking Lunges: 2 sets 10  reps each leg

Air Squat: 2 sets of 20 reps

LEGS

Pyramid reps with increasing weight each set:

Goblet Squat: 20 reps, 15 reps, 12 reps, 8 reps

Calf Raises: 4 sets of 10 reps

SUPERSETS (LEGS)

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

Reverse Lunge with Dumbbell Passthrough: 10 reps

Jump Squat: 20 reps

Repeat 3x

Dumbbell Thrusters: 10 reps

Single Leg Deadlift: 10 reps each leg

Repeat 3x

CHEST

Pyramid reps with increasing weight each set:

Dumbbell Bench Press: 20 reps, 15 reps, 12 reps, 8 reps

Dumbbell Fly: 20 reps, 15 reps, 12 reps, 8 reps

Dumbbell Pullover: 2 sets of 20 reps

SHOULDERS

Wall Sit with Front Plate Raise: 2 sets of 30 reps

Military Press: 2 sets of 10 reps

Side Lateral Raise: 2 sets of 10 reps

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 + Strength Training

 

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.

Push-Ups: 3 sets of 12 reps

BACK

Start with light weight with increasing weight each set:

Close Grip Underhand Dumbbell Row: 1 set of 20 reps, 1 set of 15 reps, 1 set of 12 reps, 1 set of 8 reps

Straight Arm Lat Pull Down (with Dumbbell as shown): 1 set of 20 reps, 1 set of 15 reps, 1 set of 12 reps, 1 set of 8 reps

Bent-Over Reverse Fly: 4 sets of 12 reps

Bent Over Row: 4 sets of 12 reps


ARMS

Hanging Bicep Curl with Pullback: 3 sets of 10 reps

Tricep Kickback: 4 sets of 10 reps each side

Start with light weight with increasing weight each set:

Seated Bicep Curl: 1 set of 20 reps, 1 set of 15 reps, 1 set of 12 reps, 1 set of 8 reps

Lying Dumbbell Tricep Extension: 1 set of 20 reps, 1 set of 15 reps, 1 set of 12 reps, 1 set of 8 reps

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).

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.

Jump Lunges: 1 set of 20 reps

Curtsy Lunge: 1 set of 12 each leg

LEGS

Start with light weight with increasing weight each set:

Dumbbell Squat: 1 set of 20 reps, 1 set of 15 reps, 1 set of 12 reps, 1 set of 8 reps

Kettlebell Romanian Deadlift : 1 set of 20 reps, 1 set of 15 reps, 1 set of 12 reps, 1 set of 8 reps

Bulgarian Split Squat: 1 set of 20 reps, 1 set of 15 reps, 1 set of 12 reps, 1 set of 8 reps

Goblet Squat with a Pulse: 1 set of 20 reps, 1 set of 15 reps, 1 set of 12 reps, 1 set of 8 reps

Dumbbell Skier Swings 1 set of 20 reps, 1 set of 15 reps, 1 set of 12 reps, 1 set of 8 reps


FINISHERS

Curtsy Lunge: 20 reps each leg

Scissor Step Ups: 20 reps each leg

Plie Squat Jump: 40 reps

10 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.

  • 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