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6 Week
Week 1-6
FASTING FAT BLAST WORKOUTSK R I S S Y G I L L A Y , C T N C
Table of Contents
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Weekly Schedule
Get Prepared
Home Workouts
Gym Workouts
HIIT, Tabata, Cardio, Plyometric Workouts
Tabata #1
Tabata #2
Plyometric #1
Plyometric #2
HIIT #1
HIIT #2
Cardio #1-6
Sprints
Leisurely Walks
Soreness
Important Note
DISCLAIMER Please recognize the fact that it is your responsibility to work directly with your physician before, during, and
after seeking nutritional/exercise advice. As such, any information provided is not to be followed without the
prior approval of your physician. If you choose to use this information without the prior consent of your
physician, you are agreeing to accept full responsibility for your decision.
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Page 2
Workout Schedule
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This schedule is designed to be followed for the next 6 weeks, but can be adjusted at
anytime depending on your needs and progress.
All weight-training workouts are in Rest-Based “circuit” format, meaning you move
from one exercise to the next, resting as needed. AMRAP means as many rounds/reps
as possible and DB stands for dumbbells.
All of these workouts are guides for you and might need to be adjusted based on your
needs. You can increase/decrease weight, levels, resistance to fit your needs, just be
sure you’re getting a challenging workout.
I would like you to walk at a leisurely pace for 30-60 minutes each day post workout. If
you can’t do this post workout or every day do it as often as possible.
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Weight Training
Weight Training
Weight Training
Weight Training
Weight Training
Weight Training
Weight Training
HIIT/ Spin/
Tabata
HIIT/ Spin/
TabataFull Body Back Rest/Yoga Legs Rest/Yoga
Page 3
Every two weeks you will have a new
workout routine. That means weeks 1 & 2
will be the same workouts and then weeks
3 & 4 will be the same workouts and then
weeks 5 & 6 will be the same. All weeks will
have some type of HIIT (high intensity
interval training) workout 2 days and then a
full body lifting, a back workout and then a
leg day workout. All weeks will contain 2
rest days which you may do yoga or active
recovery if you want. For HIIT days choose
one workout and do that. Don’t do sprints,
Tabatas,HIIT and plyometrics. Just pick one
and change it up as you would like.
All workouts are explained and outlined
below. Right now your workouts are based
on you having a cheat meal on Saturday
and resting on Friday & Sunday. If you
change your cheat meal you will need to
change your workout schedule and carb
cycling/fasting schedule. You want to get in
every workout for the week, but no
doubling up because you missed a day or
“want” to do more. For example you
cannot do weights and interval training in
the same day and then take an extra day
off. If you need to take an extra day of rest
that’s fine as you need to listen to your
body first and me second.
Now some people like to run for fun (why I
don’t know LOL) and this can really drain
energy. If you plan on running distances
please let me know so we can adjust your
carbs and fasting. You can exercise out a
good diet. Which means that exercising too
much can cause hormonal responses and
not in your favor!! It can actually do the
opposite effect of what we are trying to
achieve here. More doesn’t = better. Better
is better and that means quality over
quantity. Lifting heavier & faster is more
intense and better for the metabolism and
getting you results. You will get the best
results by following the schedule as
programmed.
Getting Prepared
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It is important to know how rest-based
training (RBT) works to be able to do the
workouts properly. This style of lifting
allows you to push your hardest and get
the best possible workout you can for your
fitness level. People who are more fit will
lift heavier weights and/or move faster and
less fit people will lift lighter and rest more.
However, it is important to note that this is
rest-based training, which means you push
until you can’t and rest until you can. If you
are pacing the entire workout then you
need to go heavier! You should be resting
in these workouts or else you need to go
heavier! Also since you are working out for
your body I don’t give you rests, you rest
when you need to rest even if that’s in the
middle of a set. So I rest when I need to
rest and you rest when you need to rest.
WARM-UPS AND COOL-DOWNS
Before each workout make sure you
are warming up for 5-10 minutes of
light cardio or dynamic stretching
like walking lunges, push-ups,
squats, side-to-sides, etc. After each
workout make sure you static stretch
each muscle worked holding for 30
seconds or longer.
Rest-Based Training
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At-Home Weight Workouts
At-Home Weight Workouts
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WEEKS 1 & 2
FULL BODY
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Squat & Side Raise Heavy 10
‣ Walking Lunge Heavy 20 10 each leg
‣ Chest Press Heavy 10
‣ Push-Ups N/A 20
‣ Ball Tucks N/A 15 Keep Hips Up
‣ Triceps Bench Dips N/A 20
‣ Shoulder Tap N/A 20 Core tight and don’t shift weight
Page 7
Click Full Body for a full length video
Click each exercise for a demo video
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WEEKS 1 & 2
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Bent Over Fly Medium 15 Hip hinge, core engaged
‣ Alternating Bicep Curls Heavy 20 10 each arm
‣ Overhead Bench Lat Pullovers Medium 10
‣ Bent Over Row Heavy 10 Hip hinge, core engaged
‣ Push Press Heavy 10 3 count on the way down
BACK & BIS
At-Home Weight Workouts
Page 8
Click Back & Bis for a full length video
Click each exercise for a demo video
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WEEKS 1 & 2
LEG DAY
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Goblet Squat Heavy 15
‣ Lunge Weight Overhead Heavy 20 10 each leg
‣ Straight Leg Deadlift Heavy 10 Slow on the way down
‣ Squat Jumps N/A 10
‣ Bench Hip Thrusters Heavy 10
‣ Curtsey Squats Heavy 20 10 each leg
Finisher
‣ Single Leg Hip Thrusters N/A AMRAP 1 minute each leg
At-Home Weight Workouts
Page 9
Click each exercise for a demo video
Click Leg Day for a full length video
At-Home Weight Workouts
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WEEKS 3 & 4
FULL BODY
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Squat/Curl/Press Heavy 15
‣ Mountain Climbers N/A 40 20 each leg
‣ Overhead Triceps Extension Medium 15
‣ DB Reverse Lunge Front Raise Heavy 20 10 each leg
‣ Chest Fly Medium 15
‣ Chest Press Crunch Heavy 10
Finisher
‣ Switch Jumps N/A AMRAP 1 minute
Page 10
Click each exercise for a demo video
Click Full Body for a full length video
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WEEKS 3 & 4
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Bent Over Fly Medium 15
‣ Upright Row Heavy 10 Core engaged
‣ Single Arm Row Heavy 20 10 each side
‣ Seated Biceps Curls Heavy 10 Both arms together
‣ Bent Over Row Wrist Facing Backwards Medium 15 Both arms together
‣ Incline Reverse Fly Heavy 10 Wrist facing back
Finisher
‣ Bent Over Rows Heavy AMRAP 1 minute
BACK & BIS
At-Home Weight Workouts
Page 11
Click each exercise for a demo video
Click Back & Bis for a full length video
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WEEKS 3 & 4
LEG DAY
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Front Rack Sumo Squats Medium 15 Core engaged, back
straight
‣ New Jacks Medium 20 10 wide, 10 close
‣ Straight Leg Deadlift Heavy 20
‣ Lunge/Squat/Lunge Heavy 10 Count Squats
‣ DB Calf Raises Heavy 20
‣ Bench Step Ups Heavy 20 10 each leg
Finisher
‣ Pulsing Squats N/A AMRAP 1 minute
At-Home Weight Workouts
Page 12
Click each exercise for a demo video
Click Leg Day for a full length video
At-Home Weight Workouts
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WEEKS 5 & 6
FULL BODY
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Weighted Burpees Heavy 10 Squat Jump at the top
‣ Seated Shoulder Press Heavy 10
‣ Split Squats Heavy 20 10 each leg
‣ Alternating Chest Press/Chest Fly Heavy 20 20 total
‣ Single Leg Bench Dips N/A 20 10 each leg
‣ Plank Hold N/A 30s Hold for 30 seconds
‣ Overhead Triceps Extension Heavy 10
Finisher
‣ Mountain Climbers N/A AMRAP 1 minute
Page 13
Click each exercise for a demo video
Click Full Body for a full length video
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WEEKS 5 & 6
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Bent Over Fly Heavy 10 Hip Hinge back, core engaged
‣ Alternating Hammer Curls Heavy 20 10 each arm
‣ Single Arm Row Heavy 20 10 each arm
‣ DB Dead Lift Heavy 10
‣ Renegade Rows Heavy 20 10 each side
‣ Lawn Mower Medium 20 10 each side
Finisher
‣ Wall Walk-Up N/A 30s Hold for 30 seconds
BACK & BIS
At-Home Weight Workouts
Page 14
Click each exercise for a demo video
Click Back & Bis for a full length video
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WEEKS 5 & 6
LEG DAY
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Switch Jumps N/A 20 10 each leg
‣ Sumo Squats Heavy 10 3 count on the way down
‣ Single Leg Bench Hip Thursters N/A 20 10 each leg
‣ Static Lunges Heavy 30 15 each leg
‣ Straight Leg Deadlift Heavy 15 Core engaged, hips back
‣ Close Squat & Calf Raises Heavy 15
Finisher
‣ Walking Lunges N/A AMRAP 1 minute
‣ New Jacks N/A AMRAP 1 minute
At-Home Weight Workouts
Page 15
Click each exercise for a demo video
Click Leg Day for a full length video
Gym Weight Workouts
Gym Weight Workouts
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WEEKS 1 & 2
FULL BODY
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Squat & Side Raise Heavy 10
‣ Walking Lunges Heavy 20 10 each leg
‣ Chest Press Heavy 10
‣ Push-Ups N/A 20
‣ Hamstring Curls Heavy 15
‣ Triceps Bench Dips N/A 20
‣ Shoulder Tap N/A 20 Core tight and don’t shift weight
Page 17
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WEEKS 1 & 2
Gym Weight Workouts
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Wide Grip Pull-Up N/A 10 Wide grip, use assisted machine if needed
‣ Bent Over Fly Medium 15 Core engaged, hip hinge back
‣ Alternating Bicep Curls Heavy 20 10 each arm
‣ Close Grip Lat Pull Down Medium 10
‣ Bent Over Row Heavy 10 Hip hinge, core engaged
‣ Push Press Heavy 10 3 count on the way down
BACK
Page 18
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WEEKS 1 & 2
Gym Weight Workouts
LEG DAY
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Goblet Squat Heavy 15
‣ Barbell Lunges Heavy 20 10 each leg
‣ Straight Leg Deadlift Heavy 10 Slow on the way down
‣ Squat Jumps N/A 10
‣ Bench Hip Thrusters Heavy 10 Use barbell if possible
‣ Curtsey Squats Heavy 20 10 each leg
Finisher
‣ Leg Press Heavy 10 4 sets ~ Rest 30-60 seconds between sets
Page 19
Gym Weight Workouts
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WEEKS 3 & 4
FULL BODY
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Kettlebell Squat & Press Heavy 20 10 each side
‣ Mountain Climbers N/A 40 20 each leg
‣ Triceps Pull Downs Heavy 15
‣ Kettlebell Reverse Lunge Heavy 20 10 each leg
‣ Chest Fly Heavy 15
‣ Close Grip Chest Press Medium 10 Keep elbows close to body
Finisher
‣ Switch Jumps N/A AMRAP 1 minute
Page 20
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WEEKS 3 & 4
Gym Weight Workouts
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Wide Grip Pull-Ups Heavy 10
‣ Seated Row Machine Heavy 15 Back straight
‣ Upright Row Heavy 10 Core engaged
‣ Seated Biceps Curls Heavy 10 Both arms together
‣ Bent Over Row Wrist Facing Backwards Medium 15 Both arms together
‣ Reverse Fly Machine Heavy 10
Finisher
‣ Bent Over Rows Heavy AMRAP 1 minute
BACK & BIS
Page 21
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WEEKS 3 & 4
Gym Weight Workouts
LEG DAY
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Sumo Barbell Squats Medium 15 Core engaged, back straight
‣ New Jacks Medium 20 10 wide, 10 close
‣ Hamstring Curl Machine Heavy 20
‣ Leg Press Heavy 10
‣ DB Calf Raises Heavy 20 Can use calf machine
‣ Bench Step Ups Heavy 20 10 each leg
Finisher
‣ Pulsing Squats N/A AMRAP 1 minute
Page 22
Gym Weight Workouts
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WEEKS 5 & 6
FULL BODY
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Weighted Burpees Heavy 10 Squat Jump at the top
‣ Seated Shoulder Press Heavy 10
‣ Split Squats Heavy 20 10 each leg
‣ Alternating Chest Press/ Chest Fly Heavy 20 20 total
‣ Single Leg Bench Dips N/A 20 10 each leg
‣ Plank Hold N/A 30s Hold for 30 seconds
‣ Triceps Rope Pull Downs Heavy 10
Finisher
‣ Mountain Climbers N/A AMRAP 1 minute
Page 23
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WEEKS 5 & 6
Gym Weight Workouts
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
‣ Wide Grip Pull-Up N/A 10 Wide grip, use assisted machine if needed
‣ Alternating Hammer Curls Heavy 20 10 each arm
‣ Single Arm Row Heavy 10 10 each arm
‣ Reverse Close Grip Lat Pull Down Heavy 15
‣ Seated Row Machine Heavy 10 Back straight core engaged
‣ Barbell Deadlift Heavy 10 Core engagement is key
Finisher
‣ Bent Over Fly Light AMRAP 1 minute
BACK & BIS
Page 24
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WEEKS 5 & 6
Gym Weight Workouts
LEG DAY
COMPLETE 4 SETS RBT PUSH & REST TRAINING
EXERCISE WEIGHT REPS COMMENTS
Starter Exercise - 4 sets, rest 60 seconds between sets
‣ Leg Press Heavy 10 After 4 sets move to circuit sets
Circuit Set - Complete 4 sets
‣ Switch Jumps N/A 20 10 each leg
‣ Barbell Squats Heavy 10 3 count way down
‣ Single Leg Bench Hip Thursters N/A 20 10 each leg
‣ Calf Raises Heavy 20 Can use machine
‣ Walking Lunges Medium 20 10 each leg
‣ Hamstring Curls Heavy 15
Finisher
‣ Kettlebell Swing Heavy AMRAP 1 minute
‣ New Jacks N/A AMRAP 1 minute
Page 25
HIIT, Tabata, Cardio,
Plyometric Workouts
Listed below are 12 options for HIIT,
Tabata, Cardio, Plyometric workouts for
various pieces of equipment. You can
choose from any of these on Monday or
Tuesday (Day 1 & Day 2). Pick and choose
which ones you want to do and then do it.
When doing the workout you need to
ensure you have good form. If needed rest
more, slow down the speed or incline, or
end the workout early.
Each workout contains a warm-up followed
by 20-30 minutes of interval training with
pushes and rests. The resistance levels,
speeds and inclines are suggested and
based upon your fitness level you may
need to adjust one or all of these and that’s
totally fine.
There are no cool-downs in these workouts
so at the end of the workout make sure you
walk for a bit and then static stretch each
muscle holding for 30 seconds or longer.
Here are your goals for these workouts:
๏ Push as hard as you can during the
“push” part to the point of
breathlessness/burning/heated/
heavy. At that point you should not
be able to do any more seconds, if
you can then you are pacing and
need to pick it up.
๏ Rest super-slowly and lightly during
the “resting” part. The slower/
lighter the rest the faster/harder you
can work during the “push” interval.
So enjoy your rest!
Cardio Interval Workouts
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Tabata Workout 1
PUSH FOR 20 SECONDS / REST FOR 10 SECONDS REST BASED TRAINING – GO AS LONG AS YOU CAN WITH GOOD FORM, THEN REST
TIL YOU CAN GO AGAIN. IF YOU NEED TO SIT OUT A ROUND, THAT’S FINE!
EXERCISE ROUNDS PUSH/REST COMMENTS
‣ New Jacks 6 20/10
‣ Push-Ups 6 20/10
‣ Squat Jumps 6 20/10
‣ Mountain Climbers 6 20/10
‣ Switch Jumps 6 20/10
‣ Left Leg Single Leg Hip Thrusters 6 20/10
‣ Right Leg Single Leg Hip Thrusters 6 20/10
Page 28
Click each exercise for a demo video
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Tabata Workout 2
PUSH FOR 20 SECONDS / REST FOR 10 SECONDS REST BASED TRAINING – GO AS LONG AS YOU CAN WITH GOOD FORM, THEN REST
TIL YOU CAN GO AGAIN. IF YOU NEED TO SIT OUT A ROUND, THAT’S FINE!
EXERCISE ROUNDS PUSH/REST COMMENTS
‣ Walking Lunges 6 20/10
‣ Push-Ups 6 20/10
‣ Hip Thrusters 6 20/10 Both feet on the floor
‣ Shoulder Taps 6 20/10
‣ Pulsing Squats 6 20/10
‣ Left Squatting Side Step 6 20/10 Only step with left leg
‣ Right Squatting Side Step 6 20/10 Only step with right leg
Page 29
Click each exercise for a demo video
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Plyometrics 1
COMPLETE AMRAP IN 20 MINUTES REST BASED TRAINING – GO AS LONG AS YOU CAN WITH GOOD FORM, THEN REST
TIL YOU CAN GO AGAIN. GET AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES
EXERCISE REPS WEIGHTS
‣ Squat Jumps 15 N/A
‣ Mountain Climbers 20 each leg N/A
‣ Single Leg Hip Thrusters 20 each leg N/A
‣ Push-Ups 15 N/A
‣ Walking Lunges 20 total N/A
‣ Burpees (no push-up, but squat jump at the top) 15 N/A
‣ High Knees 20 each leg N/A
PLYOMETRICS 1
Page 30
Click each exercise for a demo video
Click Plyometrics 1 for full length video
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Plyometrics 2
COMPLETE AMRAP IN 20 MINUTES AS 10 UP CHAIN REST BASED TRAINING – GO AS LONG AS YOU CAN WITH GOOD FORM, THEN REST
TIL YOU CAN GO AGAIN. GET AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES
A 10 up chain means that you will start with 1 rep for each exercise until you have completed 1 round. Then you will add 2 reps to each exercise until you complete that round. Then add 3 reps and so on and so forth until you reach 10 reps for each exercise. If you complete all 10 reps and still have time left in your workout, then work your way back down the chain starting at 10 reps, then 9 reps, and so forth.
EXERCISE REPS WEIGHTS
‣ Lunge/Squat/Lunge 1-10 N/A
‣ Mountain Climbers 1-10 ea leg N/A
‣ Squat Jumps 1-10 N/A
‣ Push-Ups 1-10 N/A
‣ New Jacks 1-10 N/A
‣ Burpees (no push-up, but squat jump at the top) 1-10 N/A
PLYOMETRICS 2
Page 31
Click each exercise for a demo video
Click Plyometrics 2 for full length video
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HIIT 1
COMPLETE AMRAP IN 20 MINUTES REST BASED TRAINING – GO AS LONG AS YOU CAN WITH GOOD FORM, THEN REST
TIL YOU CAN GO AGAIN. GET AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES
EXERCISE WEIGHT REPS COMMENTS
‣ Lawn Mowers Medium 20 10 each side
‣ Switch Jumps N/A 10
‣ Front Raises Heavy 10
‣ Squat/Calf Raise Heavy 15
‣ Mountain Climbers N/A 40 20 each leg
‣ Burpees N/A 10
‣ Side Lunge N/A 20 10 each side
Page 32
Click HIIT 1 exercise for a length video
Click each exercise for a demo video
HIIT 1
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HIIT 2
COMPLETE AMRAP IN 20 MINUTES REST BASED TRAINING – GO AS LONG AS YOU CAN WITH GOOD FORM, THEN REST
TIL YOU CAN GO AGAIN. GET AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES
EXERCISE WEIGHT REPS COMMENTS
‣ Squat Jumps N/A 10
‣ Push-Ups N/A 15
‣ Curl & Press Heavy 10
‣ Sumo Squats Heavy 10
‣ Plank Jacks N/A 20
‣ Kettlebell Swings N/A 20 Hip hinge, core tight
‣ High Knees N/A 40 20 each leg
Page 33
Click HIIT 2 for a full length video
Click each exercise for a demo video
HIIT 2
Cardio#1: Treadmill Incline
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TIME (MIN) INCLINE SPEED
0-5 5 3.0
5-9 10 3.5
9-10 10 2.0
10-14 15 3.2
14-15 15 2.0
15-19 15 3.4
19-20 15 2.0
20-21 15 3.8
21-22 15 2.0
22-23 15 3.9
23-24 15 2.0
24-25 15 4.0
25-26 15 2.0
26-27 15 4.1
27-28 15 2.0
28-29 15 4.2
29-30 15 2.0
Page 34
Cardio#2: Treadmill Flat
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The incline will remain flat at 0.0 throughout
TIME (MIN) SPEEDSEGMENT TIME
(MIN)
0-5 6.0 5 min
5-6 7.0 60 sec
6-7 2.0 60 sec
7:00-7:40 8.0 40 sec
7:40-8:00 2.0 20sec
8:00-8:30 9.0 30 sec
8:30-9:00 2.0 30 sec
9:00-9:20 10.0 20sec
9:20-10:00 2.0 40 sec
Repeat the above 5-minute protocol another 4 times until you reach 30 minutes.
That’s time segment 5:00-10:00
Page 35
Cardio#3: Recumbent Bike
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TIME (MIN) SPEEDSEGMENT TIME
(MIN)
0-5 Light 5 min
5:00-5:20 18 20 sec
5:20-6:00 1 40 sec
6:00-6:30 16 30 sec
6:30-7:00 1 30sec
7:00-7:40 14 40 sec
7:40-8:00 1 20 sec
8:00-9:00 12 60sec
9:00-10:00 1 60 sec
Repeat the above 5-minute protocol another 4 times until you reach 30 minutes.
That’s time segment 5:00-10:00
Page 36
Cardio#4: Elliptical Trainer 1
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TIME (MIN) RESISTANCE CROSSRAMP
0-5 6 10 or middle
5-10 8 10 or middle
10-11 11 10 or middle
11-12 2 10 or middle
12-13 12 10 or middle
13-14 4 10 or middle
14-15 13 10 or middle
15-16 3 10 or middle
16-17 14 10 or middle
17-18 2 10 or middle
18-19 15 10 or middle
19-20 1 10 or middle
Repeat the above 10-minute protocol 1 more time until you reach 30 minutes.
That’s time segment 5:00-20:00
This workout works best on an elliptical trainer that has levels 1-20
Page 37
Cardio#5: Elliptical Trainer 2
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This workout works best on an elliptical trainer that has levels 1-20. Keep crossramp at 10 or the middle
TIME (MIN) SPEEDSEGMENT TIME
(MIN)
0-5 6 5 min
5:00-5:45 14 45 sec
5:45-6:30 1 45 sec
6:30-7:15 15 45 sec
7:15-8:00 1 45 sec
8:00-8:45 16 45 sec
8:45-9:30 1 45 sec
9:30-10:15 17 45 sec
10:15-11:00 1 45 sec
11:00-11:45 18 45 sec
11:45-12:30 1 45 sec
Repeat the above 7:30 minutes another 2 times until you reach 27:30 minutes.
That’s time segment 5:00-12:30
27:30-30:00 8 2:30 minutes
Page 38
Cardio#6: Stairmaster
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Be sure to gently hold the handrails for safety,
but do not rest your elbows or weight on the railings.
TIME (MIN) SPEEDSEGMENT TIME
(MIN)
0-5 5 5 min
5:00-5:30 10 30 sec
5:30-6:00 1 30 sec
6:00-6:30 12 30 sec
6:30-7:00 1 30sec
7:00-7:30 14 30 sec
7:30-8:00 1 30 sec
8:00-8:30 16 30sec
8:30-9:00 1 30 sec
Repeat the above 5-minute protocol another 4 times until you reach 30 minutes.
That’s time segment 5:00-10:00
Page 39
Warm-up: 2 laps around the track or 5
minutes on the treadmill or machine
followed by dynamic warm-up with high
knees, squats, etc movements.
Always make sure you properly warm
up before sprinting!
Sprint for 30 seconds as fast as
possible. No need to go longer just the
30 seconds. If you can’t go all out for
30 seconds at first start with 20 seconds
and work up to 30 seconds.
After you have completed the 30
second sprint keep walking slowly or as
long as you need to recover. The idea
is to be able to go all out on each
sprint. 100% recovery is key!
Complete until you reach a total time of
20 minutes of sprints. If you start to
lose your form then end the workout
sooner.
Make sure you always cool down with
static stretching holding for 30 seconds
or longer for each muscle and walking.
Sprints
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This program includes daily leisurely walks
for 30-60 minutes each day. These are just
as important as the intense workouts
because they help lower cortisol (stress
hormone). They are meant to be SLOW,
NOT power walks. I know it can be hard
walking slowly, but you should not be
exerting yourself. You should be able to
walk and hold a cup of coffee (without a lid)
in your hand and not spill it, that’s how slow
of a walk it should be. Walks are best done
post workout, but you may fit them into the
day in 10 minute segments if needed.
Walking
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Any time you start a new workout
routine or program soreness is
inevitable. It is not pleasant, but it
means your muscles are responding.
Here are some tips and tools that can
help you:
๏ Drink plenty of water
๏ Be sure to eat veggies like crazy
๏ Use BCAAs for muscle recovery
๏ Epsom Salt baths work wonders:
4 cups to a bath
๏ Sit in a sauna
๏ Stretching is key to help the
muscles recover as it brings the
muscle into a full range of
motion. Holding for 30 seconds
or longer will allow the muscle to
reach the stretch reflex and make
you more flexible and less sore
Working out with soreness: If you have
light soreness and it’s time to do a
workout then go ahead and do the
workout. However, if you have extreme
soreness lighten up on your weights or
take that as a rest day. As long as you
get the 3 weighted workouts in and the
leg day on your cheat meal day, you can
get results with paying attention to your
carb intake and carb cycling. You are
not to double up on workouts. You can
walk and do stretching or restorative
yoga on a lifting day, but that’s it. All
cardio workouts are fine to do when
sore – the first few minutes of the
workout may be painful, but as you get
warmed up the soreness should
subside. If it doesn’t then stop the
workout.
Soreness
Copyright ©2016 Gillay Nutritional Gym, LLC All Rights Reserved
IMPORTANT NOTE Remember to do your best with everything! All workouts should be challenging and you should be pushing and resting. If you aren’t resting then you aren’t going heavy enough. Everyone starts at a different fitness level so if you can’t do all the cardio as listed at the resistance/incline/speed then just take it at what pace you can.
Over the next 6 weeks you will be changing your body and taking it to new levels and I am so happy to be on this journey with you!
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Copyright ©2016 Gillay Nutritional Gym, LLC All Rights Reserved
If you have any questions, come back to these rules.
Don’t overcomplicate this. Stick to the meal options
listed above and do your best! This is a stricter plan
than a normal sustainable plan, but it is designed to
fire up your metabolism, burn fat and build muscle to
get that toned look in 6 weeks. I am here to support
you and help you so don’t be afraid to reach out and
ask in the FB Group if you need assistance!
THE JOURNEY IS YOURS!
Krissy, CTNC Transformational Hormone Coach
www.gillayng.com
facebook.com/krissygillay
@krissygillay
LET’S GET SOCIAL!
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