Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 17

Today is about listening to your body. If you need a break, then use today to focus on recovery. If you're more advanced and are ready for an intense cardio day, here's what you need!

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If your energy levels are low and you're feeling depleted, take today completely off from exercise and focus on recovery. If you're an advanced athlete or really want to push your results, perform the cardio and core workout below!

To begin your cardio session, warm up for 5 minutes on the treadmill, bike, or trail. After this brief warm-up, perform 30 minutes of high-intensity interval cardio. Base the intensity of each interval on how you feel. The intense intervals could be 15-second bursts or two-minute increases in tempo. Mix things up to keep each workout fresh, improve your cardiovascular endurance, and increase your anaerobic threshold.

The abdominal circuit should be performed three times per week. It's scheduled at the end of day one, day three, and day five. If you're using day three as a rest day though, perform the abs circuit at the end of the workout on day four or six.

Cardio and Core
Jogging-Treadmill Jogging-Treadmill



30-minute intervals based on feel and fitness level
Jogging-Treadmill Jogging-Treadmill


Walking, treadmill

5 minute cooldown
Walking, Treadmill Walking, Treadmill

Ab circuit
Cable Crunch Cable Crunch

Standing Cable Wood Chop

15 reps (each side)
Standing Cable Wood Chop Standing Cable Wood Chop
Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars
Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars

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

Oats 1/2 cup

alternative breakfast

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


almonds 15

protein shake 30 g of whey protein in water


chicken 4 oz

cooked quinoa 1/2 cup

Sliced veggies 1 cup

lunch alternative

Chicken breast with brown rice and broccoli Try a clean, convenient, and delicious B-Elite Fuel meal!


ground turkey 4 oz

avocado 2 oz


grilled chicken 4 oz

spaghetti squash 1/2

alternative dinner

Chicken Breast with Asparagus Try a clean, convenient, and delicious B-Elite Fuel meal!


protein shake 1 scoop of casein protein in water or light almond milk

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.