Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 9

Legs are the beginning and end of an elite body. Put extra work into your leg days and your entire body will reap the fat-burning, muscle-building benefits!

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Leg day is probably the most important workout of the week. Not only are you training your base, you're doing big, complex movements that will burn a ton of calories and increase your athleticism.

The goal of this trainer is to help you create a body that both performs and looks great. That means you'll have to increase the intensity each week. You should never get done with a workout and think "Wow, that was easy." Every day should leave you feeling taxed and proud of the work you've done.

Legs and Plyo
1
Jogging-Treadmill Jogging-Treadmill

Plyo Circuit: Repeat 3 times and Rest 60 seconds between each exercise
2

line jumps

10 reps
Front Box Jump Front Box Jump

180 jumps

10 reps
Freehand Jump Squat Freehand Jump Squat
Knee Tuck Jump Knee Tuck Jump
Depth Jump Leap Depth Jump Leap

Dynamic Step Ups

10 reps each leg
Dumbbell Step Ups Dumbbell Step Ups

3

Barbell Squat

5 sets of 10 reps
Barbell Squat Barbell Squat

Superset
4

Good Morning

3 sets of 10 reps
Good Morning Good Morning

Standing Calf Raises

3 sets of 20 reps
Standing Calf Raises Standing Calf Raises

Superset
5

Reverse Hyperextension

3 sets of 15 reps
Reverse Hyperextension Reverse Hyperextension

Leg Extensions

3 sets of 10 reps
Leg Extensions Leg Extensions
Note: Rest 60 seconds between supersets

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


buckwheat 1/4 cup


alternative breakfast

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


snacks

apple 1


protein shake 30 g of whey protein in water


lunch

chicken 4 oz


sweet potato 4 oz


spinach salad 1


lunch alternative

Chicken breast with sweet potato and green beans Try a clean, convenient, and delicious B-Elite Fuel meal!


snack

ground turkey 4 oz


sweet potato 4 oz


Dinner

grilled salmon 4 oz


steamed veggies 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 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.