DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA CIRCUITS

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 before moving to the next. Alternate between each move during its round (move #1 20 seconds on/ 10 seconds rest, then move #2 20 seconds on, 10 seconds rest). Perform in order 1, 2 , 3, 4, 5 but 1/3 and 2/4 will be the same (5 rounds total)

Tabata Rounds 1 & 3 (Alternate moves)

Jump Squat with Weight : 20 seconds on/ 10 seconds rest

In and Outs: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Rounds 2 & 4 (Alternating moves)

Man-Maker: 20 seconds on/ 10 seconds rest

Mountain Climbers on Steroids: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 5 (Alternate moves)

Jump Lunges: 20 seconds on/ 10 seconds rest

Criss Cross Squats: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

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 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

LADDER/REVERSE LADDER

Perform 10 reps of first move, followed by 1 rep of second move. Then 9 reps of first move followed by 2 reps of second move. Repeat so on moving up and down the ladder. You will alternate between the first and the second move. Change weights as needed.

LEGS

Round 1: (Alternate moves)

10-9-8-7-6-5-4-3-2-1

Goblet Squat with a Pulse

1-2-3-4-5-6-7-8-9-10

Calf Raises with weight

Round 2: (Alternate moves)

10-9-8-7-6-5-4-3-2-1

Dumbbell Deadlift

1-2-3-4-5-6-7-8-9-10

Dumbbell Thrusters

CHEST

*Alternate moves

10-9-8-7-6-5-4-3-2-1

Dumbbell Bench Press (lay on floor if no bench)

1-2-3-4-5-6-7-8-9- 10

Dumbbell Fly

SHOULDERS

*Alternate moves

10-9-8-7-6-5-4-3-2-1

Military Press

1-2-3-4-5-6-7-8-9-10

Side Lateral Raise

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 low macro day (*regular if  supply does not tolerate low macro days). 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

ADVANCED - HIIT CIRCUIT (3 TIMES):

Butt Kicks: 1 minute

High knees: 1 minute

Criss Cross Squats: 1 minute

Forearm Push Ups: 1 minute

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 Day + 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

LADDER/REVERSE LADDER

Perform 10 reps of first move, followed by 1 rep of second move. Then 9 reps of first move followed by 2 reps of second move. Repeat so on moving up and down the ladder. You will be alternating between the first move and the second move. Change weights as needed.

BACK

Forearm Push Ups: 1 minute - warm up

Round 1: (Alternate moves)

10-9-8-7-6-5-4-3-2-1

Bent Over Row

1-2-3-4-5-6-7-8-9-10

Push-Ups

Round 2: (Alternate moves)

10-9-8-7-6-5-4-3-2-1

Bent over Reverse Fly

1-2-3-4-5-6-7-8-9-10

Dumbbell High pulls

BICEPS/TRICEPS

Round 1: (Alternate moves)

10-9-8-7-6-5-4-3-2-1

Hammer Curl

1-2-3-4-5-6-7-8-9-10

Tricep Kickback

Round 2: (Alternate moves)

10-9-8-7-6-5-4-3-2-1

Bicep Curl

1-2-3-4-5-6-7-8-9-10

Tricep Overhead Extension

ABS

*Alternate moves

10-9-8-7-6-5-4-3-2-1

In and Outs

1-2-3-4-5-6-7-8-9-10

Leg Levers

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


 
 

DAY 6

Regular Macro Day + 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

LADDER/REVERSE LADDER*

Perform 10 reps of first move, followed by 1 rep of second move. Then 9 reps of first move followed by 2 reps of second move. Repeat so on moving up and down the ladder. You will be alternating between the first move and the second move. Change weights as needed.

* Moves labeled directly under “LADDER/REVERSE LADDER” will be performed like this

WARM UP (2 ROUNDS)

1 minute Lunge with Chop (alternate legs)

1 minute Air Squat

1 minute Wall Sit

LEGS

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

Side lying hip abductors (per side, with bands): 2 sets of 10-12 reps

LADDER/ REVERSE LADDER*

Round 1: (Alternate moves)

10-9-8-7-6-5-4-3-2-1

Goblet Squat

1-2-3-4-5-6-7-8-9-10

Curtsy Lunge with weight (per side)

Round 2: (Alternate moves)

10-9-8-7-6-5-4-3-2-1

Dumbbell Squat OR Dumbbell Deadlift

1-2-3-4-5-6-7-8-9-10

Calf Raises

Hill repeats on treadmill, elliptical, bike or sprints

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

OR

FINISHERS 3X

Burpees:  1 minute

Bulgarian Split Squat (per leg):1 minute

Jump Lunge: 1 minute

Dumbbell Skier Swings: 1 minute

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 7

Low Macro Day + 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