⚠️

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. 


 
 
Bike@4x.png
 

DAY 1

Low Carb + Tabata +  Low Intensity Cardio

 

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

stretching

Tabata

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise. A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes per exercise.

Click on the moves below to see a demonstration from Amanda and FASTer Way to Fat Loss Certified Coach, Emily Arger.

Squat Jumps

Mountain Climbers on Steroids

Core: Standing Ab Knee Crunches

Sumo Burpee

Toe Taps

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)

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid fruits and starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full

 
 

DAY 2

Low Carb + Sprint Interval Day

 

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

stretching

Sprints

  • 4 cone drill OR 7-Up, 7-Down Drill OR 
  • 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 10 minutes. 

AB CIRCUIT

Ab Bicycles: 5 sets of 10 reps

Ab machine: 4 sets of 15 

Leg lifts: 4 sets of 10 

5 minutes of low intensity cardio

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid fruits and starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full

 
Two Weights Icon@4x.png
 

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 sets on each side)

Barbell Lunge: 2 sets of 20 (10 reps on each side)

Squat Jumps: 4 sets of 15

Deadlift: 4 sets of 15

CHEST

Dumbbell incline bench press: 2 sets of 15 reps

Dumbbell vertical chest press: 2 sets of 15 reps

Dumbbell fly: 2 sets of 8-10 reps

SHOULDERS

Military press: 2 sets of 15 reps

Seated side lateral raise: 2 sets of 15 reps

Front plate raise: 2 sets of 15 reps

Finishers

Burpees: 15 reps

Air Squats: 40 reps

Bicycle Crunches: 40 reps each side

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN

REGULAR CALORIE DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular calorie day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

 
Flex@4x.png
 

DAY 4

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 (medium or wide grip and assisted if necessary): 2 set of 15 reps

Seated Row: 2 sets of 8-10 reps

Reverse fly: 2 sets of 8-10 reps

Wide Grip Lat pull-down: 2 sets of 8-10 reps

Close grip pull-down: 2 sets of 8-10 reps

BICEPS

Dumbbell bicep curl: 2 sets of 8-10 reps

Hammer curl: 2 sets of 8-10 reps

Bicep Curl with bar: 2 sets of 8-10 reps

TRICEPS

Tricep pull down: 2 sets of 8-10 reps

Tricep overhead extension: 2 sets of 8-10 reps

Tricep kickback: 2 sets of 8-10 reps

abs

Ab machine: 4 sets of 15

Transverse Oblique Machine: 4 sets of 10 (2 sets on each side)

Leg lifts: 4 sets of 10

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN

REGULAR CALORIE DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular calorie day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

 
 

DAY 5

Low Calorie Day + Active Recovery Day

 

GUIDELINEs

  • Take the day off 
  • 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

LOW CALORIE DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.
  • Eat 25% less calories than a Regular Calorie Day. For example, if you typically eat 1,500 calories on a Regular Calorie Day, you will consume 1,125 total calories. (1,500*.25=375. 1,500-375=1,125)
  • Still follow 50/30/20 splits, but make every macro 25% less

 
 

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

Leg extensions: 2 sets of 12-15 reps 

Leg curls (standing, sitting, or lying): 2 sets of 15 reps

Leg press: 3 sets of 15 reps 

Calf raises on the leg press machine: 3 sets of 15 reps 

Adductor: 2 sets of 20 reps

Glute kick back: 2 sets of 15 reps per leg

Dumbbell Goblet Squat: 4 sets of 15 reps

Back Squat: 2 sets of 8-10 reps

You are welcome to use the Smith Machine if you feel more comfortable

Deadlift: 4 sets of 15 reps

Super Set

Leg Extension: 4 sets of 12-15 Reps

20 Jump Lunges in between sets

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN

TRAINING DAY CALORIE GUIDELINES

  • Focus on eating healthy foods on the approved foods list.
  • Break your fast around noon and maintain a 8 hour (or less) feeding window.
  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort
  • Ideally, eat your biggest meal after you work out.
  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.

 
 

DAY 7

Low Calorie 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.
  • OR Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side) 

LOW CALORIE DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.
  • Eat 25% less calories than a Regular Calorie Day. For example, if you typically eat 1,500 calories on a Regular Calorie Day, you will consume 1,125 total calories. (1,500*.25=375. 1,500-375=1,125)
  • Still follow 50/30/20 splits, but make every macro 25% less