The FITT Cycle Sample Workout

Curious about what The FITT Cycle workouts look like?! Below I have given you a sample of the over arching structure of most days within The FITT Cycle program. I have polled my Affiliates and Veteran clients and they absolutely LOVE this structure with an occasional “mix-up” or “challenge” every once in a while!

This makes my heart so happy because I truly feel that The FITT Cycle workouts and highly effective and efficient, especially when paired with our Carb Cycle and Nutrient Timing Protocol. If you are currently doing a workout class/structure that you love.. thats perfectly ok. The nutrition strategies that we use with the TFC are proven to yield results no matter what.

Every time I am testing out new workouts for you guys, I see my waistline cinch in, my muscles reveal themselves, and my body just absolutely love them.. And I know yours will too.

BTS: Workout Structure

You will notice everyday throughout The FITT Cycle, the overall workout structure is the same. You will always have an Activate, Build, Sculpt, and Burn circuit... even on cardio days sister!! The workouts are designed to show progression of strength.

The ACTIVATE circuit is meant to get blood flow and circulation to the muscle groups we will be working that day. It is 7 minutes long and is formatted in an AMRAP (As Many Rounds As Possible). You will do the allotted exercises and reps as many rounds as possible (AMRAP) in the 7 minutes.

During the BUILD circuit, I really challenge you to increase weight as your reps decrease.. this will help with hypertrophy of the muscles to really tone up those trouble spots!

With the SCULPT circuit, you will notice exercise couplets - you will want to do the prescribed number of reps of each exercise 2-3 times before moving onto the next couplet.

The BURNOUT is meant to be ADVANCED and OPTIONAL, it is designed to reach those intrinsic muscle fibers and create even more lean calorie-burning muscle. 

What if I'm short on time?! Not a problem!!

Skip the burnout AND/OR take off the last set of each BUILD exercise OR do 1 less round of Sculpt - VERY FLEXIBLE!! You will STILL get results!!

Leggings:  Zyia Active Black Light ‘n Tight leggings ; Top: Forever 21

Leggings: Zyia Active Black Light ‘n Tight leggings; Top: Forever 21



(all the exercises below are hyperlinked to a video of me doing the workout - This is also true for all the workouts within The FITT Cycle)


Activation x 7 minutes

Bulgarian split jump x 10 (5 each leg)

In and out x 20

Fire Hydrant x 30

Knee up x 20 (10 each leg)



{Increase Weight as reps decrease}

Bulgarian Split Squat 12/10/8 (ea)

Sumo Squat 15/12/10

Straight Leg Dead Lift 15/12/10

Hip Thrusts 15/12/10 (working out at home? Do with dumbbell)


Sculpt x 2

{Do each pair of exercises twice before moving to the next set}

Curtsey Lunges x 12 (ea)

Jump lunges x 20


Hamstring Curl x 12 (working out at home? do with dumbbell)

Box Jump x 12


Burnout x 7 minutes

Bulgarian split jump x 10 (5 each leg)

In and out x 20

Fire Hydrant x 30

Knee up x 20 (10 each leg)

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