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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 + Sprints +  Low Intensity Cardio

 

5 minutes of walking, jogging, or elliptical for warm-up

stretching

sprint ladder

Sprint for the designated rep time and then rest for 60 seconds in between reps.

Sprint 15 seconds

Rest

30 seconds

Rest

45 seconds

Rest

60 seconds

Rest

45 seconds

Rest

30 seconds

Rest

15 seconds

Rest

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 2

Low Carb + HIIT

 

10 minutes of walking, jogging, or elliptical for warm-up

stretching

HIIT Circuit

Jog 30 seconds

15 burpees

Jog 30 seconds

20 jump squats

Jog 30 seconds

25 push ups

Jog 30 seconds

30 sit ups or mountain climbers with a twist

Repeat 3-5 times

AB CIRCUIT

Russian twist (optional add medicine ball): 5 sets of 20 twists (20 on each side)

Plank Shoulder Tap: 5 sets of 20 reps each side

Leg lifts: 4 sets of 10

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).


 
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DAY 3

Regular Calorie 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.

LEGS

Bulgarian Split Squat: 2 sets of 10 reps (2 times on each side)

Goblet Squat with Pulse: 3 sets of 15 reps

Leg Press: 3 sets of 15 reps

Calf raises on the Leg Press Machine: 3 sets of 15 reps

Glute kick back: 3 sets of 15 reps per leg

Chest

Vertical Chest Press: 2 sets of 12

Dumbbell Fly: 2 sets of 12

triceps

Tricep Overhead Extension: 3 sets of 10 reps

Tricep Pull Down: 3 sets of 10 reps

SHOULDERS

Overhead press Single Single Double (dumbbell): 3 sets of 6-8 reps

Side lateral raise: 3 sets of 12-15 reps

 

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN

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


 
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DAY 4

24 hour fast OR 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: FAST

After you’ve enjoyed your last meal for the day start timer (about 7 pm) 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, you’ve made it 24 hours. Have a smoothie or smaller meal to break your fast.

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 Calorie 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.

BACK

Pull-ups (modify with push-ups): 2 sets of 10 reps - warm up

Seated Row: 2 sets of 12

Reverse Fly: 3 sets of 10 reps

Barbell Bent Over Rows: 3 sets of 12 reps

Wide Grip Lat Pulldown: 3 sets of 10 reps

BICEPS

Seated Concentration Curl: 3 sets of 10 reps each arm

Hammer Curl: 3 sets of 10 reps

ABS

In and Outs: 3 sets of 15 reps

Russian Twists: 3 sets of 10 reps each side

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


 
 

DAY 6

Training Day Calories + 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 (2 ROUNDS)

1 minute wall sit

1 minute plank

1 minute mountain climber

LEGS

Leg Extensions: 2 sets of 12-15 reps

Leg Curls (standing, sitting, or lying): 4 sets of 15 reps

Front Squat: 3 sets of 10

Deadlift: 2 sets of 12 (heavy)

Barbell Lunge: 2 sets of 20 each leg

FINISHERS (REPEAT 2X)

Curtsey Lunges: 40 reps each leg

Side lunge with a squat: 40 reps each leg

Jump Squats: 40 reps

Jump Lunges: 40 reps each leg

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN

 


 
 

DAY 7

Low Calorie Day + Active Recovery Day

 

GUIDELINES

  • Consider a trip to the sauna

  • 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