Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 20

<div class="article-padding-content" webReader="42.2034474387"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Erin Stern</a></span><span class="article-date">Feb 28, 2014</span></div><div id="DPG" webReader="41.6825775656"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-19.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-21.html">Next</a></h5><p>There aren't many HIIT cardio days left in this trainer, so go hard! You know what it feels like to push yourself beyond what you're normally comfortable with, so keep at it. You want to uncover a leaner, stronger, more athletic body. To do that takes some really intense training.</p><p>If you can make it through this workout with a little less active rest than you did during the first interval sprints workout, you know you're making progress!</p><p>As you progress through the program, push yourself from 30 to 40 seconds of high-intensity work for every minute of low intensity.</p><div id="meal-plan-table"><ul><li class="c7">
<h6>Warm-Up</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_1.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a> <a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_2.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('walking-treadmill')">Walking</a>, <a href="javascript:pop('jogging-treadmill')">Jogging</a>, or <a href="javascript:pop('rope-jumping')">Rope Jumping</a></strong><br />5 minutes</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_a-skip-1.jpg" alt="Intervals" width="53" height="53"/><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_a-skip-2.jpg" alt="Intervals" width="53" height="53"/></span> <span class="mpt-content content c10"><strong>Dynamic Sprint Drills: A Skip</strong><br />20 meters</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_b-skip-1.jpg" alt="Intervals" width="53" height="53"/><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_b-skip-2.jpg" alt="Intervals" width="53" height="53"/></span> <span class="mpt-content content c10"><strong>Dynamic Sprint Drills: B Skip</strong><br />20 meters</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_straight-leg-short-1.jpg" alt="Intervals" width="53" height="53"/><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_straight-leg-short-2.jpg" alt="Intervals" width="53" height="53"/></span> <span class="mpt-content content c10"><strong>Dynamic Sprint Drills: Straight-Leg Short</strong><br />20 meters</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_straight-high-knees-1.jpg" alt="Intervals" width="53" height="53"/><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_straight-high-knees-2.jpg" alt="Intervals" width="53" height="53"/></span> <span class="mpt-content content c10"><strong>High Knees</strong><br />20 meters</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('single-cone-sprint-drill')"><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_hiit-cardio-1.jpg" alt="Intervals" width="53" height="53"/></a> <a href="javascript:pop('single-cone-sprint-drill')"><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_hiit-cardio-2.jpg" alt="Intervals" width="53" height="53"/></a></span> <span class="mpt-content content c10"><strong>HIIT Cardio</strong><br />10 rounds: 30 seconds high intensity followed by 30 seconds low intensity. Use bike, treadmill, elliptical, or other equipment</span></li>
<li class="c11"><br /><h6>Cool-Down</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/658/Female/t/658_1.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a> <a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/658/Female/t/658_2.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('walking-treadmill')">Walking</a></strong><br />5 minutes</span></li>
</ul></div><h3 class="article-title">Elite Body Meal Plan</h3><p>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.</p><p>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.</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="egg whites" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />4 egg whites</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2013/buckwheat_50.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><a href="javascript:nutrientpop('20038')"><strong>Oats</strong></a></span><br />1/2 cup</li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2013/omelet_chic_oats.jpg" alt="Egg White Omelet with Chicken and Oatmeal" width="50" height="50"/></span> <span class="mpt-content content c13"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Egg White Omelet with Chicken and Oatmeal</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c14">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="protein shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Protein Shake</a></strong><br />30 g of whey protein in water</span></li>
<li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong><br />15 almonds</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-chicken.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />4 oz</span></li>
<li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong><br />15 almonds</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/asparagus_50.jpg" alt="steamed asparagus" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11011')">Steamed Asparagus</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fuel-chicken-breast-sweet-potato-green-beans_50.jpg" alt="Chicken Breast with Sweet Potato and Green Beans" width="50" height="50"/></span> <span class="mpt-content content c13"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Chicken Breast with Sweet Potato and Green Beans</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c14">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/tuna_50.jpg" alt="tuna" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15184')">Tuna Salad</a></strong><br />1 can of tuna with 1 tbsp of light mayo</span></li>
<li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/corntortillas_50.jpg" alt="corn tortilla" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('18363')">Corn Tortilla</a></strong><br />1 tortilla</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-salmon.jpg" alt="grilled steak" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15076')">Grilled/Baked Salmon</a></strong><br />4 oz</span></li>
<li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/salad_50.jpg" alt="salad" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('21052')">Steamed Veggies or Salad</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fuel-salmon-brown-rice-asparagus_50.jpg" alt="Salmon with Brown Rice and Asparagus" width="50" height="50"/></span> <span class="mpt-content content c13"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Salmon with Brown Rice and Asparagus</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c14">Go Now!</a></span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="Protein Shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Protein Shake</a></strong><br />1 scoop of casein protein in water or light almond milk</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="almond butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12195')">Almond Butter</a> or <a href="javascript:nutrientpop('16398')">Peanut Butter</a></strong><br />1 tbsp</span></li>
</ul></div><br /><div class="elite-body-stacks" webReader="26.7991631799"><div class="elite-body-stacks-left" webReader="27.737704918"><h3>Elite Strength Stack</h3><p>Support strength, growth,<br />and recovery with this protein, bcaa, and pre-workout combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><button class="bbButton primaryAction c15"><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html">View Products!</a> </button></a></p></div><div class="elite-body-stacks-right" webReader="3.03448275862"><h3>"Day & Night" Protein Stack</h3><p>Support muscle growth and recovery with this whey,<br />casein, and ZMA combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><button class="bbButton primaryAction c15"><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html">View Products!</a> </button></a></p></div></div><p>* 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.</p><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-19.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-21.html">Next</a></h5><br class="c17"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/the-bizzy-diet.html">The Bizzy Diet 21-Day Fitness Plan: Overview</a></li>
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There aren’t many HIIT cardio days left in this trainer, so go hard! You know what it feels like to push yourself beyond what you’re normally comfortable with, so keep at it. You want to uncover a leaner, stronger, more athletic body. To do that takes some really intense training.

If you can make it through this workout with a little less active rest than you did during the first interval sprints workout, you know you’re making progress!

As you progress through the program, push yourself from 30 to 40 seconds of high-intensity work for every minute of low intensity.

  • Warm-Up
  • Jogging-Treadmill Jogging-Treadmill Walking, Jogging, or Rope Jumping
    5 minutes
  • IntervalsIntervals Dynamic Sprint Drills: A Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: B Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: Straight-Leg Short
    20 meters
  • IntervalsIntervals High Knees
    20 meters
  • Intervals Intervals HIIT Cardio
    10 rounds: 30 seconds high intensity followed by 30 seconds low intensity. Use bike, treadmill, elliptical, or other equipment
  • Cool-Down
  • Jogging-Treadmill Jogging-Treadmill Walking
    5 minutes

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.

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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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 20

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Paige Hathaway

1 day 20 hours ago

Exploring #Tulum πŸŒπŸŒΈπŸ‘‹πŸΌ

Paige Hathaway

2 days 21 hours ago

This is what paradise looks like 😍😍
TAG SOMEONE YOU WANT TO COME HERE WITH
Location | Azulik Hotel Tulum & Maya Spa #nofilterneeded

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