Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 13

The final workout for the week consists of intense interval sprints. It's a short, effective workout that will help you lean down. Get ready to get your sweat on!

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This cardio workout is fast and furious. As you progress through the program, push yourself to perform more work and less rest. Your aim for the end of the program should be to complete ten sets of 30 seconds high-intensity work for every 30 seconds of low intensity.

HIIT Cardio
1
Jogging-Treadmill Jogging-Treadmill

Dynamic Sprint Drills
2

Dynamic Sprint Drills: A Skip

20 meters
Dynamic sprint drillDynamic sprint drill

Dynamic Sprint Drills: B Skip

20 meters
Dynamic sprint drillDynamic sprint drill

Dynamic Sprint Drills: Straight-Leg Short

20 meters
Dynamic sprint drillDynamic sprint drill

High Knees

20 meters
Dynamic sprint drillDynamic sprint drill

3

HIIT Cardio

10 rounds: 30 seconds high intensity followed by 30 seconds low intensity.
Dynamic sprint drillDynamic sprint drill
Note: Use bike, treadmill, elliptical, or other equipment

4
Walking, Treadmill Walking, Treadmill

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.

breakfast

egg whites 4


oats 1/2 cup


alternative breakfast

Egg white, omelet with chicken and oatmeal Try a clean, convenient, and delicious B-Elite Fuel meal!


snacks

almonds 15


protein shake 30 g of whey protein in water


lunch

chicken 4 oz


almonds 15


steamed asparagus 1 cup


lunch alternative

Chicken Breast with Sweet Potato and Green Beans Try a clean, convenient, and delicious B-Elite Fuel meal!


snack

tuna 1 can of tuna with 1 tbsp of light mayo


corn tortilla 1


Dinner

baked salmon 4 oz


steamed broccoli or salad 1 cup


alternative dinner

Salmon with Brown Rice and Asparagus Try a clean, convenient, and delicious B-Elite Fuel meal!


Snack

protein shake 30 g of whey protein in water


Peanut butter or almond butter 1 tbsp


Support muscle growth and recovery with this whey, casein, and ZMA combo!* Go Now!

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* 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.