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 

Ab Machine: 4 sets of 15 

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

Leg extensions: 2 sets of 12-15 reps 

Leg curls (standing, sitting, or lying): 4 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 

    SUPER SET Abductor machine and walking lunges

Abductor machine: 2 sets of 20 reps

20 lunges out and back in between sets

Glute kick back: 3 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 reps

Military press: 2 sets of 8-10 reps

Front plate raise: 2 sets of 8-10 reps

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

Row cable machine: 2 sets of 8-10 reps

Reverse fly: 2 sets of 8-10 reps

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

Curl with bar: 2 sets of 8-10 reps

Hanging bicep curl with pull back: 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

Tricep dips on flat bench: 2 sets of 10 reps

AB CIRCUIT

Ab Bicycles: 5 sets of 10 reps

Ab machine: 4 sets of 15

Leg lifts: 4 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.

WARM UP

Leg Extension with low weight: 2 sets of 12-15 reps

Leg Curl (lying, seated, or standing): 4 sets of 15 reps

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

LEG PRESS (FEET HIGH AND WIDE): 4 SETS OF 15 REPS

Calf Raise on Leg Press Machine in between sets: 4 sets of 15 reps

KICKBACK GLUTE MACHINE: 2 SETS OF 8-10 REPS

SUPER SET LEG EXTENSION (WORKING SET):
4 SETS OF 12-15 REPS

20 jump lunges in between sets 

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


 
 

DAY 7

Low Calorie Day + Active Recovery Day

 

GUIDELINEs

  • 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