The Workout Split
- Day 1: Upper-body Circuit, Abs
- Day 2: Lower-body Plyometrics
- Day 3: Cardio, Abs
- Day 4: Upper-body Plyometrics, Abs
- Day 5: Lower-body Circuit
- Day 6: Cardio, Abs
- Day 7: Rest
- Increase the amount of weight for both your upper- and lower-body circuits, and go heavier and use lower reps with each circuit.
- After your body has acclimatized to faster-paced workouts, you'll start plyometrics - exercises that are quick, powerful movements that help the muscles store energy for more explosive training.
- Plyos give you a total cardio workout, so you won't have to hit the treadmill afterward unless you feel you need to.
- To keep your heart rate up and calories burning during the workout, you'll perform five minutes of cardio between each circuit on the treadmill, StepMill, or elliptical at 70-75% of your MHR.
- Make sure to warm up for a minimum of five minutes on the treadmill, StepMill, or elliptical before beginning your first circuit.
- Perform 45-60 minutes of cardio on a treadmill, StepMill, or elliptical on your cardio days at 75% of your MHR.
Note: For Upper- and Lower-Body Circuit programs refer back to Weeks 1-2.
Pullups (machine assisted)
Shoulder YTWL Circuit (L not shown)
Repeat Circuit 4x*
Circuit 1: 15,15,12,15,20 reps
Circuit 2: 12,12,10,10,15 reps
Circuit 3: 10,10,8,8,12 reps
Circuit 4: 8,8,8,8,10 reps
* Between each circuit, complete 5 minutes on treadmill, StepMill or elliptical at 70-75% MHR.
Exercise Ball Push-Up
- Lying face down on a Swiss ball, place your hands on the floor in front of you.
- Walk your hands forward, rolling the ball underneath you until you're balanced with the ball under your shins and ankles.
- Keep your legs together, arms extended with fingertips facing forward and your hands slightly wider than your shoulders.
- Contract your abs, drawing your tailbone down so your body forms a straight line from head to heels in plank position.
- Maintain plank and bend your elbows, lowering your chest toward the floor until elbows are in line with shoulders; keep your wrists aligned under your elbows with forearms parallel to each other.
- Press back up to starting position and repeat.
- Take an overhand grip on a pull-up machine.
- Fully extend your arms and relax your shoulders to stretch your lats.
- Squeeze your shoulder blades together, arch your back, focus on your lats, and pull your body up, aiming your chest toward the bar.
- Pull yourself up until your chin is level with or slightly above the bar.
- Hold the top position momentarily, then lower your body under control back to the starting position.
- Repeat for reps.
Overhead Medicine Ball Throw
- Stand 8-10 feet in front of a concrete wall with feet slightly wider than shoulder width apart and grasp a medicine ball.
- Hold the ball with your palms facing each other and lift it above your head with arms extended.
- Bend your knees slightly as you lean back until you feel a slight stretch in your abs.
- Flex forward and throw the ball as hard as possible against the wall.
- Catch the ball on the return and repeat for reps.
Squat Cable Row
- Hold a rope attached to a low-pulley cable.
- Squat until your hips and knees form 90-degree angles.
- Shift your body weight back over your heels and push to stand back up.
- Pause, then pull the cable toward your ribs, keeping elbows tight to your sides.
- Squat back down and let your arms go straight as you drop down.
Shoulder YTWL Circuit
- Lie facedown on a flat bench, arms extended forward in a Y position, palms facing the floor.
- Lower arms into a T position, then bend at the elbows and draw upper arms down 45 degrees to the torso forming a W.
- Keeping upper arms at sides and palms facing the floor, lower forearms to form an L (not shown), then push arms back to start position and repeat.
Butt Lift (Bridge) with Feet on Exercise Ball
Calf Jump (with/without rope)
Repeat Circuit 4x*
Circuit 1: 20,20,20,20,30 reps
Circuit 2: 20,20,20,20,30 reps
Circuit 3: 15,15,15,15,25 reps
Circuit 4: 15,15,15,15,25 reps
* Between each circuit, complete 5 minutes on treadmill, StepMill, or elliptical at 70-75% MHR.
- Stand in front of a bench (or box).
- Sit back into squat position, arms at your sides.
- Straighten your legs and jump up onto the top of the bench, landing softly and evenly on both feet.
- Jump back down and repeat.
- Grasp a dumbbell in each hand and stand behind the center of a weight bench.
- Hold your arms straight down at your sides with your palms facing inward; keep your shoulders relaxed, back, and down.
- Place your right foot firmly on top of the bench so that your right knee is bent and aligned directly over your ankle.
- Slightly bend your left knee and push off the floor to lift yourself upward.
- Pause briefly at the top and then step your left leg back down to the start.
- Complete reps with the right leg and then switch legs and repeat.
One-Leg Bench Squat
- Stand erect two to three feet in front of a bench with the bar resting across your upper back and feet shoulder width apart, toes pointed forward.
- Extend your left leg back, placing the top of your foot on the bench while keeping your right foot firmly planted on the floor.
- With your back flat, squat down until your right thigh is parallel to the floor.
- Press up through your heel, shifting your hips forward and squeezing your glutes to return to standing.
- Switch legs and repeat.
Exercise Ball Hip Lift
- Lie faceup on the floor, arms out at your sides, knees bent 90 degrees with an exercise ball under your feet.
- Dig into the ball with your heels to lift your hips as high as possible.
- Pause for a moment, then lower to just before your glutes touch the floor and repeat.
- Extend your hands in front of your body, thumbs on top pointing straight ahead.
- Push through your calves and jump straight up, keeping your upper arms close to your sides.
- Continue making small jumps repeatedly (about three inches high).
Four Weeks To Fit: The Diet
Like Weeks 1-2, Weeks 3-4 are structured to help you lose weight while curtailing losses in lean muscle.
Phase Two: Weeks 3-4
- In this phase, again, you'll eat between 1,400-1,500 calories per day. However, your macronutrient intake will change.
- Because high-intensity training tears down muscle fibers at a rapid rate, you'll consume a combination of higher protein and healthy fats.
- Carb intake is low to help keep your metabolism humming along. Carbs are still consumed early in the day, but they taper off as insulin sensitivity increases.
Total Calories: 1,490 | Fat: 47g | Carbs: 90g | Protein: 180g
Total Calories: 1,439 | Fat: 50g | Carbs: 94g | Protein: 179g
Total Calories: 1,413 | Fat: 52g | Carbs: 93g | Protein: 160g
Total Calories: 1,448 | Fat: 51g | Carbs: 82g | Protein: 171g
Total Calories: 1,480 | Fat: 46g | Carbs: 97g | Protein: 178g
Total Calories: 1,483 | Fat: 51g | Carbs: 91g | Protein: 179g
Total Calories: 1,410 | Fat: 42g | Carbs: 88g | Protein: 164g