Measurements

Log your Measurements in the FASTer Way To Fat Loss program guide: 

bust, hips, waist, thighs, calves, biceps, butt

BEFORE PHOTOS

Take your before photos. 

Send to your FASTer Way Coach.

Fill out the waiver and liability form in addition to the New Client Assessment if you have not participated in one of my programs previously.


 
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DAY 1

Low Carb + Speed Burst Day

 

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

stretching

Speed bursts

  • 4 cone 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. 

HIIT CIRCUIT (REPEAT 3 TIMES)

Jog in place: 40 reps

High knees: 40 reps

In and out back kicks: 40 reps

Mountain climbers: 40 reps

Squat jumps: 40 reps

Tuck jumps: 15 reps 

AB CIRCUIT

Stomach vacuum with a twist

5 sets of 20 twists (10 on each side)

Ab Bicycles: 5 sets of 10 reps

Leg lifts: 4 sets of 10 

10 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 + Speed Burst Day

 

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

stretching

STOMACH VACUUM WITH A TWIST:

5 SETS OF 20 TWISTS (10 ON EACH SIDE)

Speed bursts

  • 7 Up 7 Down 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. 

30 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

 

5-10 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.

LEGS

Goblet squat with weighted object: 2 sets of 15 reps 

Walking lunge with weight: 2 sets of 15 reps

Calf raises: 2 sets of 15 reps 

Bulgarian split squat: 2 sets of 15 reps

Plie squat: 2 sets of 15 reps

Static side lunge to squat: 2 sets of 15 reps

CHEST

Dumbbell vertical chest press: 2 sets of 15 reps

Dumbbell incline bench press: 2 sets of 15 reps

Dumbbell fly: 2 sets of 8-10 reps

Close grip dumbbell chest press: 2 sets of 15 reps

SHOULDERS

Seated side lateral raise: 2 sets of 8-10

Military press: 2 sets of 8-10

Front dumbbell raise: 2 sets of 8-10

FINISHERS

Burpees: 15 reps

Squats: 40 reps

Push ups: 40 reps

Bicycle crunches: 40 reps per leg

5-10 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.

STOMACH VACUUM WITH A TWIST:

5 SETS of 20 twists (10 on each side)

BACK

Pull-ups (modify to a push-up): 2 set of 15 reps

Bent-over row: 2 sets of 8-10 reps

Bent-over reverse fly: 2 sets of 8-10 reps

BICEPS

Dumbbell bicep curl: 2 sets of 8-10 reps

Hammer curl: 2 sets of 8-10 reps

Hanging bicep curl with pull back: 2 sets of 8-10 reps

TRICEPS

Tricep overhead extension: 2 sets of 8-10 reps

Tricep kickback: 2 sets of 8-10 reps

Tricep dips on flat bench or chair: 2 sets of 10 reps 

AB CIRCUIT

Ab Bicycles: 5 sets of 10 reps

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

  • 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

 
 

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.

LEGS

Goblet Squat with heavy object: 4 sets of 15 reps 

Dumbbell or Heavy Object Deadlift: 4 sets of 15 reps 

Weighted Lunges: 4 sets of 12-15 reps

Step Up: 4 sets of 15 reps 

Calf Raises: 4 sets of 15 reps

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

5-10 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