New Exercise and Fitness Review
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It’s the last week of Elite Body—that means you only have seven more days to make big changes in your body! This week, train with more intensity and focus than you have in the past three weeks.
Your goal for today should be to start off the week on the right foot. How you train and feel today can impact how you train and feel for the rest of the week. Get your mindset figured out now so you aren’t wasting time doing uninspired workouts. Let’s get going!
Warm-up
Walking, Jogging, or Rope Jumping
5 minutesSuperset
Push Jerk
1 warm-up set, 4 sets of 10 repsStanding Dumbbell Upright Rows
1 warm-up set, 4 sets of 10 reps
Rest 60-90 seconds between setsSuperset
Cable Rear-Delt Flyes
4 sets of 10 repsFront Cable Raises
4 sets of 10 reps
Rest 30-60 seconds between setsSuperset
Skullcrushers
4 sets of 10 repsDrag Curls
4 sets of 10 reps
Rest 45-60 seconds between setsSuperset
Plank Pull-up
3 sets to failureDiamond Push-Ups
3 sets to failure
Rest 45-60 seconds between setsAb Circuit
Plank
1 minuteSide Bridge
1 minute each sideIsometric V-Up (shown as regular V-up)
30 secondsAb Roller
20 reps
Elite Body Meal Plan
Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.
Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.
Egg Whites
4 egg whitesEzekiel Bread
2 slices
Egg White Omelet with Chicken and Oatmeal
Try a clean, convenient, and delicious B-Elite Fuel meal!
Protein Shake
30 g of whey protein in waterAlmonds
15 almonds
Chicken
4 ozCooked Brown Rice
1/2 cupSteamed Squash or Zucchini
1 cup
Chicken Breast with Brown Rice and Broccoli
Try a clean, convenient, and delicious B-Elite Fuel meal!
Cottage Cheese
1 servingMedium Apple
1 apple
Grilled Steak
4 ozSteamed Broccoli or Salad
1 cup
Sirloin Burger with Green Beans
Try a clean, convenient, and delicious B-Elite Fuel meal!
1 scoop of casein protein in water or light almond milkAlmond Butter or Peanut Butter
1 tbsp
Elite Strength Stack
Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*
“Day & Night” Protein Stack
Support muscle growth and recovery with this whey,
casein, and ZMA combo!*
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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About The Author
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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 22
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