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Check yourself: be sure that you have paid for this program and are not using another person's credentials.
DAY 1
Low Carb + HIIT
10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
4 X 4 HIIT
Complete each circuit in full before moving to the next one. Do 45 seconds per exercise and then repeat the circuit for a total of 2X per circuit. Rest as needed between rounds
Circuit 1
Mountain Climbers with a Twist
Repeat 2X
Circuit 2
Repeat 2X
Circuit 3
Repeat 2X
Circuit 4
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
5 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 Raise: 4 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)
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
Reverse Lunge with Dumbbell Passthrough (per leg)
1 set of 8 | 1 set of 10 | 1 set of 12 | 1 set of 14
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
Calf raises on Leg Press Machine:
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
Bulgarian Split Squat (per leg):
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
1 set of 8 | 1 set of 12 | 1 set of 16
1 set of 8 | 1 set of 12 | 1 set of 16
CHEST
1 set of 8 | 1 set of 12 | 1 set of 16
1 set of 8 | 1 set of 12 | 1 set of 16
SHOULDERS
Wall sit with Military Press:
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
Wall sit with Side Lateral Raise:
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN
Tomorrow is a 24 hr fast/Juice cleanse + Active 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: 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
Moguls: 2 sets of 15 reps - warm up
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
1 set of 8 | 1 set of 12 | 1 set of 16
BICEPS
1 set of 8 | 1 set of 12 | 1 set of 16
1 set of 8 | 1 set of 12 | 1 set of 16
TRICEPS
1 set of 8 | 1 set of 12 | 1 set of 16
1 set of 8 | 1 set of 12 | 1 set of 16
AB CIRCUIT
6 Inches: 2 sets of 1 minute hold
Twist Crunches: 5 sets of 10 per side
Leg Raise: 4 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
Reverse Lunge with Weight (per leg):
1 set of 8 | 1 set of 10 | 1 set of 12 | 1 set of 14
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
Calf Raises on Leg Press Machine:
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20
Curtsey Lunge with weight(per leg):
1 set of 8 | 1 set of 10 | 1 set of 12 | 1 set of 14
Smith Machine Romanian Deadlift:
1 set of 8 | 1 set of 10 | 1 set of 12 | 1 set of 14
FINISHERS REPEAT 2X
Scissor Step Ups: 30 reps per leg
Scissor Jumps: 30 reps
Toe Taps: 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