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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 16 minutes.

AB CIRCUIT

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

Mountain Climbers with a twist: 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).


 
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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

Walking Lunges with weight: 2 sets of 10 reps (2 times on each side)

Goblet Squat with Pulse: 3 sets of 15 reps

Leg Extension: 3 sets of 15 reps

Leg Press: 3 sets of 15 reps

Calf raises on the Leg Press Machine: 3 sets of 15 reps

Leg Curl: 3 sets of 15 reps

CHEST

Dumbbell Bench Press: 2 sets of 12

Dumbbell Fly: 2 sets of 12

TRICEPS

Tricep Kickback: 3 sets of 10 reps

Tricep Pull Down: 3 sets of 10 reps

SHOULDERS

Front plate raise: 3 sets of 15 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

Pull-ups (modify with push-ups): 2 sets of 10 reps - warm up

Face Pull: 2 sets of 12

Reverse Fly: 3 sets of 10 reps

Barbell Bent Over Rows: 3 sets of 12 reps

Wide Grip Lat Pulldown: 3 sets of 10 reps

BICEPS

Bicep Curl with Bar: 3 sets of 10 reps each arm

Hanging Bicep Curl with Pullback: 3 sets of 10 reps

ABS

Plank Shoulder Tap: 3 sets of 15 reps

Transverse Oblique Machine: 3 sets of 10 reps each side

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 Press: 2 sets of 12-15 reps

Leg Curls (standing, sitting, or lying): 4 sets of 15 reps

Front Squat: 3 sets of 10

Smith Machine Romanian Deadlift: 2 sets of 12 (heavy)

Barbell Lunge: 2 sets of 20 each leg

FINISHERS

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

TOMORROW IS A 24-HOUR FAST + ACTIVE RECOVERY DAY


 
 

DAY 7

24-Hour Fast + Active Recovery Day

 

1 DAY FAST GUIDELINES

If you are fasting, you will consume nothing but water or herbal teas. If you are taking any supplements give your body a break for the day.

HOW TO DO IT: FAST

After you’ve enjoyed your last meal for the day start timer (about 7 pm) for 1-day fast. Drink lots of water or herbal tea when you feel hungry (can add lemon to water). Once you reach 7 pm, you’ve made it 24 hours. Have a smoothie or smaller meal to break your fast.

 

Advanced ⚠️ (not required) 

Sprints + HIIT Circuit

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

Flutter Kicks: 4 sets of 10 reps per leg

Ab machine: 4 sets of 15 

Leg lifts: 4 sets of 10