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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

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  

Toe Taps

Mountain Climbers with a Twist

X Jacks

Plank Shoulder Tap

Repeat 2X

 

Circuit 2

In and Outs

Jump Squat with Weight

Push-Ups

Front Plate Raise

Repeat 2X

 

Circuit 3

Butt Kicks

Jump Lunges

Forearm Push Ups

Scissor Jumps

Repeat 2X

 

Circuit 4

Push Up with Elbow to Knee

Moguls

Plie Squat Jump

Medicine Ball/Russian Twists

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)


 
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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

Reverse Lunge with Dumbbell Passthrough (per leg)

1 set of 8 | 1 set of 10 | 1 set of 12 | 1 set of 14

Leg Press:

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

Plie Squat:

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

Leg Curl:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Abductor Machine:

1 set of 8 | 1 set of 12 | 1 set of 16

Adductor Machine:

1 set of 8 | 1 set of 12 | 1 set of 16

CHEST

Dumbbell Bench Press:

1 set of 8 | 1 set of 12 | 1 set of 16  

Dumbbell Fly:

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


 
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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

Moguls: 2 sets of 15 reps - warm up

Barbell Bent Over Row:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Seated Row:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Reverse Fly:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Face Pull:

1 set of 8 | 1 set of 12 | 1 set of 16

BICEPS

Seated Bicep Curl :

1 set of 8 | 1 set of 12 | 1 set of 16

Hammer Curl:

1 set of 8 | 1 set of 12 | 1 set of 16

TRICEPS

Tricep Kickback:

1 set of 8 | 1 set of 12 | 1 set of 16

Tricep Pushdown:

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

Leg Extension:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Jump Squat with Weight:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Leg Press:

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

Goblet Squat:

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