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4 Week
Week 1-2
FAT BLAST WORKOUTSK R I S S Y G I L L A Y
Table of Contents
Copyright ©2016 Gillay Nutritional Gym, LLC All Rights Reserved
Weekly Schedule
Get Prepared
Home Workouts
Gym Workouts
Cardio Workouts
Cardio #1
Cardio #2
Cardio #3
Cardio #4
Cardio #5
Cardio #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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Workout Schedule
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This schedule is designed to be followed for the next 2 weeks, but can be adjusted at
anytime depending you 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 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.
DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 DAY 1 DAY 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Weight
Training
Weight
Training
Weight
Training
Weight
Training
Weight
Training
Weight
Training
Weight
Training
RestUpper
Body 1
Lower
Body 1Rest
Upper
Body 1
Lower
Body 2Rest
Cardio Cardio Cardio Cardio Cardio Cardio Cardio
Plyometrics/
Sprints
30-60 min
leisurely
walk
30-60 min
leisurely
walk
Plyometrics/
Sprints
30-60 min
leisurely
walk
30-60 min
leisurely
walk
30-60 min
leisurely
walk
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. Weeks 1
& 2 will be split workouts meaning they will
have upper and lower body workouts.
Weeks 3 & 4 will be a mix of full body
workouts, 1 upper body and 1 lower body.
All weeks will contain 1 rest day and then 2
plyometric/sprint days. You do not do both
sprints and plyometrics just pick one or the
other.
All workouts are explained and outlined
below. Right now your workouts are based
on you having a cheat meal on Saturday
and resting on Sunday. If you change your
cheat meal you will need to change your
workout schedule and carb cycling
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) or do yoga or a spin class
(ok maybe I do spin a lot). These are not
part of this program and can be done in
addition, but I want you to know 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. If you want to
add in one of the exercises listed above I
recommend doing it on a plyometric/sprint
day.
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
DAY 4 & 7: UPPER BODY 1
CIRCUIT 1 AMRAP IN 15 MINUTES. PUSH & REST,
MORE THAN 5 ROUNDS INCREASE WEIGHTS
EXERCISE WEIGHT REPS COMMENTS
‣ Chest Press Heavy 10 Elbows to floor
‣ DB Chest Fly Medium 15 Slight Bend in elbows
‣ Bench Dips N/A 15 Straight Legs if you can
‣ Arnold Press Heavy 10
CIRCUIT 2 AMRAP IN 15 MINUTES. PUSH & REST,
MORE THAN 5 ROUNDS INCREASE WEIGHTS
EXERCISE WEIGHT REPS COMMENTS
‣ Alternating Bicep Curls Heavy 10 ea Alternating 10 each side
‣ Bent Over Row Heavy 10 Hip hinge, tummy tight
‣ Bent Over Fly Medium 15 Hip hinge, tummy tight
‣ Side Raises Medium 10
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WEEKS 1 & 2
CIRCUIT 1 AMRAP IN 15 MINUTES. PUSH & REST,
MORE THAN 5 ROUNDS INCREASE WEIGHTS
EXERCISE WEIGHT REPS COMMENTS
‣ Static Lunge Heavy 10 ea 10 each leg
‣ DB Squats Heavy 15
‣ New Jacks N/A 10 ea 10 wide, 10 close
CIRCUIT 2 AMRAP IN 15 MINUTES. PUSH & REST,
MORE THAN 5 ROUNDS INCREASE WEIGHTS
EXERCISE WEIGHT REPS COMMENTS
‣ Split Squats Heavy 10 ea 10 each leg
‣ Ball Tucks (Tempo: 3/1/1) N/A 10Can do hip bridge if
you don’t have a ball
‣ DB Straight Leg Deadlift Heavy 10 Drop Set, Hip hinge,
tummy tight‣ DB Straight Leg Deadlift Medium 15
DAY 5: LOWER BODY 1
At-Home Weight Workouts
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WEEKS 1 & 2
DAY 1: LOWER BODY 2
CIRCUIT 1 AMRAP IN 15 MINUTES. PUSH & REST,
MORE THAN 5 ROUNDS INCREASE WEIGHTS
EXERCISE WEIGHT REPS COMMENTS
‣ Lunge/Squat/Lunge Heavy 10 Count Squats
‣ Switch Jumps N/A 10 ea 10 each leg
‣ Curtsey Squats
(Tempo: 3/1/1)N/A 10 ea Slow on the way down
CIRCUIT 2 AMRAP IN 15 MINUTES. PUSH & REST,
MORE THAN 5 ROUNDS INCREASE WEIGHTS
EXERCISE WEIGHT REPS COMMENTS
‣ Walking Lunges Heavy 10 ea 10 each leg
‣ Squat Jumps N/A 10
‣ 10 Leg Dips N/A 10 ea10 each leg barely
touch toe
‣ Sumo Squats Heavy 10
At-Home Weight Workouts
Gym Weight Workouts
Gym Weight Workouts
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WEEKS 1 & 2
CIRCUIT 1 AMRAP IN 15 MINUTES. PUSH & REST,
MORE THAN 5 ROUNDS INCREASE WEIGHTS
EXERCISE WEIGHT REPS COMMENTS
‣ Chest Press Heavy 10 Elbows to bench
‣ DB Chest Fly Medium 15 Slight Bend in elbows
‣ Bench Dips or Dips N/A 15 Straight Legs if you can
‣ Arnold Press Heavy 10
CIRCUIT 2 AMRAP IN 15 MINUTES. PUSH & REST,
MORE THAN 5 ROUNDS INCREASE WEIGHTS
EXERCISE WEIGHT REPS COMMENTS
‣ Alternating Bicep Curls Heavy 10 ea Alternating 10 each side
‣ Wide Grip Pull Ups N/A 10 Wide over hand grip
‣ Bent Over Fly Medium 15 Hip hinge, tummy tight
‣ Side Raises Medium 10
DAY 4 & 7: UPPER BODY 1
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WEEKS 1 & 2
CIRCUIT 1 AMRAP IN 15 MINUTES. PUSH & REST,
MORE THAN 5 ROUNDS INCREASE WEIGHTS
EXERCISE WEIGHT REPS COMMENTS
‣ Static Lunge Heavy 10 ea 10 each leg
‣ Barbell Squats Heavy 15
‣ New Jacks N/A 10 ea 10 wide, 10 close
CIRCUIT 2 AMRAP IN 15 MINUTES. PUSH & REST,
MORE THAN 5 ROUNDS INCREASE WEIGHTS
EXERCISE WEIGHT REPS COMMENTS
‣ Leg Press Heavy 10 ea 10 each leg
‣ Barbell Deadlift Heavy 10Good form, use the legs
not your back
‣ Hamstring Curl Heavy 10 Drop Set do 10 heavy
then 15 just a little higher‣ Hamstring Curl Medium 15
Gym Weight Workouts
DAY 5: LOWER BODY 1
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WEEKS 1 & 2
DAY 1: LOWER BODY 2
CIRCUIT 1 AMRAP IN 15 MINUTES. PUSH & REST,
MORE THAN 5 ROUNDS INCREASE WEIGHTS
EXERCISE WEIGHT REPS COMMENTS
‣ Lunge/Squat/Lunge Heavy 10 Count Squats
‣ Switch Jumps N/A 10 ea 10 each leg
‣ Curtsey Squats
(Tempo: 3/1/1)N/A 10 ea Slow on the way down
CIRCUIT 2 AMRAP IN 15 MINUTES. PUSH & REST,
MORE THAN 5 ROUNDS INCREASE WEIGHTS
EXERCISE WEIGHT REPS COMMENTS
‣ Walking Lunges Heavy 10 ea 10 each leg
‣ Squat Jumps N/A 10
‣ Calf Raises Heavy 20 ea 20 each leg
‣ Sumo Squats Heavy 10
Gym Weight Workouts
Cardio Interval Workouts
Listed below are 6 options/workouts for ME
interval training/Sprint workouts on various
pieces of equipment. You can choose from
any of these on the ME interval training/
Sprint workout training days. Some people
stick with just one or two for the entire 4
weeks and some change it every time and
it’s totally up to you.
Each workout contains a warm-up followed
by 25 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.
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!
For machine training make sure you have
the machine on manual mode so you can
manipulate that speed/resistance/level
yourself. 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.
Cardio Interval Workouts
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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
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
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
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
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
Cardio#6: Stairmaster
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Be sure to hang onto 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
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 an be fit into the day in
10 minute segments if needed.
Walking
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 it’s stretch reflex and make
you more flexible and less sore
Working out with soreness: If your have
light soreness and it’s time to do a
weighted workout then go ahead and
do the workout. However, if you have
extreme soreness lighten up on your
weights or take that as your rest day. If
you already had a rest day then rest
again and then double up another day.
This is not ideal and I don’t want you
doing this because you want to or time
commitment, but it’s ok if you are super
sore. 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.
Soreness
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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 4 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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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 4 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 Nutrition/Hormone Coach
www.gillayng.com
facebook.com/krissygillay
@krissygillay
LET’S GET SOCIAL!
Soreness
