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Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

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

Today’s interval workout is the last training day of Elite Body. It’s no time to slack off or sandbag. Now is the time to push harder and sprint faster. Think of the last three weeks as practice rounds leading up to this one workout. It’s time to show the world (and yourself) what you can do and how you’ve improved!

  • 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 27

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 13

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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.

  • 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 13

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 13

<div id="DPG" webReader="113.078026906"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-5.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-7.html">Next</a></h5><p>Why are sprints so important for building an elite body? That's easy: You need to burn fat to showcase the hard-earned muscle you've been building in the gym, and sprinting is one of the most effective forms of fat-torching, muscle-preserving cardio. This high-intensity interval cardio workout may not be traditional, but it's incredibly effective!</p><p>Today's workout is only 10 minutes, so you have to push it as hard as you can. Be honest with yourself—you know when you're sandbagging and when you're giving it your all. Give it your all to get the best possible results.</p><h3 class="article-title">Elite Body Interval Workout<br /><span class="exercise-note">Watch The Video - 08:48</span></h3><br /><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_01.jpg" width="113" height="184" alt="Elite Body"/></a><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_02.jpg" width="322" height="184" alt="Elite Body"/><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_03.jpg" width="125" height="184" alt="Elite Body"/></a><p>Although Erin does this workout on a bike, you can choose whichever piece of equipment you'd like. If you have access to a treadmill, a stairmill, an elliptical, tsunami ropes, or even a jump rope, you can do this workout.</p><p>If you're completely new to high-intensity interval training (HIIT), you may need to take more than 30 seconds of rest. If you're a beginner, start by going hard for 30 seconds and then taking it easier for one minute. As you get better, you can take less and less recovery time. Ideally, at the end of this program you'll be able to finish 10 sets of 30-30 intervals.</p><div id="meal-plan-table"><ul><li class="c7">
<h6>Warm-Up</h6>
</li>
<li class="rowBgColor c10"><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 c10"><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 c11"><strong>Dynamic Sprint Drills: A Skip</strong><br />20 meters</span></li>
<li class="rowBgColor c10"><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 c11"><strong>Dynamic Sprint Drills: B Skip</strong><br />20 meters</span></li>
<li class="rowBorderColor c10"><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 c11"><strong>Dynamic Sprint Drills: Straight-Leg Short</strong><br />20 meters</span></li>
<li class="rowBgColor c10"><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 c11"><strong>High Knees</strong><br />20 meters</span></li>
<li class="rowBorderColor c10"><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 c11"><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="c12"><br /><h6>Cool-Down</h6>
</li>
<li class="rowBgColor c10"><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><br /><h3 class="article-title">Elite Body Training Tips</h3><br /><h4>Warm-up</h4><p>As with any workout, warming up is important, but a really good warm-up is especially important for high-intensity intervals. Today's workout may push you beyond your comfort zone, so your central nervous system, joints, and mind have to be primed. Use any piece of equipment you'd like, but make sure you get a full five minutes of movement before you begin the sprint drills.</p><img src="images/2014/erin_sterns_elite_body_hiit_4.jpg" width="560" height="341" border="0"/><p>"As with any workout, warming up is important, but a really good warm-up is especially important for high-intensity intervals."</p><h4>Sprint Drills</h4><p>These sprint drills come from Erin's background as a track athlete at the University of Florida. To do them, you only need about 20 meters of space. You can perform them in a hallway, outside, or in an empty area of the gym. They're an important aspect of today's workout because they'll fire up your central nervous system and get your body ready for the intense workout. They also loosen your hip flexors and give you a chance to work on your balance and coordination.</p><p>It's important to utilize your arms during these drills. Flex your elbows, keep your shoulders down, your chest up, and swing your arms just outside your hips. The arm movement should feel natural.</p><img class="float-right" src="images/2014/erin_sterns_elite_body_hiit_2.jpg" width="204" height="474" border="0"/><div class="left-side-stripe" webReader="-3"><h5>"A" skip</h5><p>To do "A" skips, keep your toes high and bring your knee up so that your thigh is parallel with the ground. You'll move forward with a skipping motion. Work on the technique before you worry about the speed. Once you get the technique down, you can start going faster.</p><h5>"B" skip</h5><p>This is a variation of the "A" skip. As you bring your thigh up to parallel, you'll extend at the knee and then quickly bring the foot back down. Your foot should brush the ground. It's going to look silly when you first try it, but it's another exercise that will engage your entire body. Full-body training is important for performance and aesthetics.</p><h5>Straight-leg short</h5><p>Keep your toes up and move forward with short steps. Kick your front foot out and bring it back quickly as your back leg kicks forward. Remember, you don't have to be perfect. These are new motor skills that will take some practice before you feel comfortable with them.</p><h5>High knees</h5><p>Bring your thigh to parallel to the ground and dorsiflex your feet. It's more important to bring your knees up many times than to move forward quickly. Think of pumping your legs up and down as quickly as possible rather than moving forward as fast as possible.</p></div><h4>HIIT Intervals</h4><p>This HIIT session should only take about 10 minutes total, so it's important to give it your all. Set the resistance to medium and make sure you have a way to keep track of the time. This short workout should tax you much more than two hours of steady state cardio would. HIIT cardio is also much better for building muscle and taxing your metabolism.</p><p>Because you're working at 100 percent, you'll find the lactic acid builds up quickly. You'll also feel some burning in your chest. It's a little scary at first, but as you get more comfortable with the workout, you'll know how far to push it. Each week, try to increase the resistance or decrease the rest.</p><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_3.jpg" width="560" height="421" border="0" class="c13"/><h6 class="altH6 c14">HIIT Cardio</h6><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 c10"><span class="mpt-images c15"><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 c10"><span class="mpt-images c15"><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 c10"><span class="mpt-images c15"><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 c16"><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 c17">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c15"><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 c10"><span class="mpt-images c15"><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 c10"><span class="mpt-images c15"><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 c10"><span class="mpt-images c15"><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 c10"><span class="mpt-images c15"><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 c10"><span class="mpt-images c15"><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 c16"><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 c17">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c15"><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 c10"><span class="mpt-images c15"><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 c10"><span class="mpt-images c15"><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 c10"><span class="mpt-images c15"><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 c10"><span class="mpt-images c15"><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 c16"><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 c17">Go Now!</a></span></li>
</ul><ul><li class="rowBgColor c10"><span class="mpt-images c15"><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 c10"><span class="mpt-images c15"><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 c18"><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 c18"><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-5.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-7.html">Next</a></h5><br class="c20"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 6

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Why are sprints so important for building an elite body? That’s easy: You need to burn fat to showcase the hard-earned muscle you’ve been building in the gym, and sprinting is one of the most effective forms of fat-torching, muscle-preserving cardio. This high-intensity interval cardio workout may not be traditional, but it’s incredibly effective!

Today’s workout is only 10 minutes, so you have to push it as hard as you can. Be honest with yourself—you know when you’re sandbagging and when you’re giving it your all. Give it your all to get the best possible results.

Elite Body Interval Workout
Watch The Video – 08:48

Elite BodyElite BodyElite Body

Although Erin does this workout on a bike, you can choose whichever piece of equipment you’d like. If you have access to a treadmill, a stairmill, an elliptical, tsunami ropes, or even a jump rope, you can do this workout.

If you’re completely new to high-intensity interval training (HIIT), you may need to take more than 30 seconds of rest. If you’re a beginner, start by going hard for 30 seconds and then taking it easier for one minute. As you get better, you can take less and less recovery time. Ideally, at the end of this program you’ll be able to finish 10 sets of 30-30 intervals.

  • 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 Training Tips

Warm-up

As with any workout, warming up is important, but a really good warm-up is especially important for high-intensity intervals. Today’s workout may push you beyond your comfort zone, so your central nervous system, joints, and mind have to be primed. Use any piece of equipment you’d like, but make sure you get a full five minutes of movement before you begin the sprint drills.

“As with any workout, warming up is important, but a really good warm-up is especially important for high-intensity intervals.”

Sprint Drills

These sprint drills come from Erin’s background as a track athlete at the University of Florida. To do them, you only need about 20 meters of space. You can perform them in a hallway, outside, or in an empty area of the gym. They’re an important aspect of today’s workout because they’ll fire up your central nervous system and get your body ready for the intense workout. They also loosen your hip flexors and give you a chance to work on your balance and coordination.

It’s important to utilize your arms during these drills. Flex your elbows, keep your shoulders down, your chest up, and swing your arms just outside your hips. The arm movement should feel natural.

“A” skip

To do “A” skips, keep your toes high and bring your knee up so that your thigh is parallel with the ground. You’ll move forward with a skipping motion. Work on the technique before you worry about the speed. Once you get the technique down, you can start going faster.

“B” skip

This is a variation of the “A” skip. As you bring your thigh up to parallel, you’ll extend at the knee and then quickly bring the foot back down. Your foot should brush the ground. It’s going to look silly when you first try it, but it’s another exercise that will engage your entire body. Full-body training is important for performance and aesthetics.

Straight-leg short

Keep your toes up and move forward with short steps. Kick your front foot out and bring it back quickly as your back leg kicks forward. Remember, you don’t have to be perfect. These are new motor skills that will take some practice before you feel comfortable with them.

High knees

Bring your thigh to parallel to the ground and dorsiflex your feet. It’s more important to bring your knees up many times than to move forward quickly. Think of pumping your legs up and down as quickly as possible rather than moving forward as fast as possible.

HIIT Intervals

This HIIT session should only take about 10 minutes total, so it’s important to give it your all. Set the resistance to medium and make sure you have a way to keep track of the time. This short workout should tax you much more than two hours of steady state cardio would. HIIT cardio is also much better for building muscle and taxing your metabolism.

Because you’re working at 100 percent, you’ll find the lactic acid builds up quickly. You’ll also feel some burning in your chest. It’s a little scary at first, but as you get more comfortable with the workout, you’ll know how far to push it. Each week, try to increase the resistance or decrease the rest.

HIIT Cardio

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 6

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 6


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