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CHECK YOURSELF: BE SURE THAT YOU HAVE PAID FOR THIS PROGRAM AND ARE NOT USING ANOTHER PERSON'S CREDENTIALS.

ENSURE YOU HAVE YOUR DOCTOR'S APPROVAL BEFORE BEGINNING ANY EXERCISE PROGRAM.


 
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DAY 1

Low Carb + HIIT

 Merry Christmas! If you want Regular Calories, go to Day 3. If you want Low Calories, go to Day 5.

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

stretching

3 X 3 HIIT

Complete each circuit in full before moving to the next one. Do 25 seconds per exercise and then repeat the circuit for a total of 2X per circuit. Rest as needed between rounds

Circuit 1  

Toe Taps (low bench or step, not high!)

Mountain Climbers with a Twist

Plank Shoulder Tap

Repeat 2X

 

Circuit 2

In and Outs

Push-Ups

Front Plate Raise

Repeat 2X

 

Circuit 3

Butt Kicks

Lunges (Static)

Forearm Push Ups

Repeat 2X

 

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 + Sprints +  Low Intensity Cardio

 

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 16 minutes.

AB CIRCUIT

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

Leg lifts: 3 sets of 10 reps

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 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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Walking Lunges with Weights (per leg):

1 set of 8 | 1 set of 10 | 1 set of 12

Plie Squat:

1 set of 8 | 1 set of 10 | 1 set of 12

Dumbbell Deadlift:

1 set of 8 | 1 set of 10 | 1 set of 12

Calf Raises:

1 set of 8 | 1 set of 6 | 1 set of 10| 1 set of 14

CHEST

Vertical Chest Press:

1 set of 6 reps | 1 set of 8 reps| 1 set of 10

Dumbbell Fly:

1 set of 6 reps | 1 set of 8 reps| 1 set of 10

SHOULDERS

Military Press:

1 set of 8 | 1 set of 10 | 1 set of 12

Side Lateral Raise (seated or standing):

1 set of 8 | 1 set of 10 | 1 set of 12

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN

Tomorrow is a 24 hour fast/juice cleanse + Active Recovery Day


 
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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: 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 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 calorie day. If you do cleanse, have a small meal at the end of the day.

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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

BACK

Push Ups: 2 sets of 10 reps

Bent Over Reverse Fly:

1 set of 8 | 1 set of 10 | 1 set of 12

Bent Over Row:

1 set of 8 | 1 set of 10 | 1 set of 12

Dumbbell High pulls:

1 set of 6 | 1 set of 8 | 1 set of 10

BICEPS

Hammer Curl:

1 set of 8 | 1 set of 10 | 1 set of 12

Hanging Bicep Curl with Pullback:

1 set of 8 | 1 set of 10 | 1 set of 12

TRICEPS

Tricep Overhead Extension:

1 set of 8 | 1 set of 10 | 1 set of 12

Tricep Dips from Chair or Bench:

1 set of 8 | 1 set of 10 | 1 set of 12

ABS

Plank: 30 seconds

Dead Bug: 2 sets of 20 reps per side

Russian Twists: 3 sets of 10 per side

Leg lifts: 3 sets of 10 reps

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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Curtsey Lunge (per leg):

2 sets of 8 reps - warm up

Calf Raises:

1 set of 8 | 1 set of 10 | 1 set of 12

Goblet Squat:

1 set of 8 | 1 set of 10 | 1 set of 12

Front Squat (hold weight at shoulders):

1 set of 8 | 1 set of 10 | 1 set of 12

Dumbbell Deadlift:

1 set of 8 | 1 set of 10 | 1 set of 12

FINISHERS

Plank Alternating Leg Lifts: 15 reps per leg

Side Lunge to Squat: 15 reps per leg

Toe Taps: 30 seconds

5-10 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