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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 + 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)


 
 

DAY 2

Low Carb + Sprint Interval Day

 

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

stretching

Sprints

  • Box Jumps: 5 sets of 10 (start with a  small step and work up to a higher box).
  • 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 12 minutes.

AB CIRCUIT

Russian twist (optional add medicine ball): 5 sets of 20 twists (20 on each side)

Flutter Kicks: 4 sets of 10 reps per leg

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).


 
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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

Static Lunges with dumbbells: 3 sets of 10 reps each leg

Dumbbell Goblet Squat: 3 sets of 15 reps

Bulgarian split squat: 3 sets of 15 reps each leg

CHEST

Vertical chest press: 3 sets of 15 reps

Dumbbell incline bench press: 3 sets of 15 reps

Dumbbell pec fly: 3 sets of 8-10 reps

SHOULDERS

Overhead press Single Single Double (dumbbell): 3 sets of 6-8 reps

10-to -1's

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
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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

Bent over Rows: 3 sets of 8-10 reps

Bent over reverse fly: 3 sets of 8-10 reps

Pull-ups (modify with push-ups): 3 sets of 8-10 reps

BICEPS

Seated Concentration Curl: 3 sets of 8-10 reps

Hammer curl: 3 sets of 8-10 reps

TRICEPS

Tricep overhead extension: 3 sets of 8-10 reps

Tricep pull-down: 3 sets of 8-10 reps

ABS

Ab Bicycles: 5 sets of 10 reps each side

Leg lifts: 2 sets of 10

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


 
 

DAY 5

Low Calorie Day + Active Recovery Day

 

GUIDELINEs

  • 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

 
 

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 (2 ROUNDS)

1 minute wall sit

1 minute plank

1 minute mountain climber

LEGS

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

Abductor machine: 2 sets of 20 reps

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Back Squat

Set 1: 10 reps  |  Set 2: 8 reps  | Set 3: 12 reps  |  1 minute rest

Deadlift

Set 1: 10 reps  |  Set 2: 8 reps  | Set 3: 12 reps  |  1 minute rest

FINISHERS (REPEAT 2X)

Curtsey lunges: 40 reps each leg

Side lunge with a squat: 40 reps each leg

Jump squats: 40 reps

Jump lunges: 40 reps each leg

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
 

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