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Erin Stern Fitness/The Fit University (2021)
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The Fit University (2021)

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  • 538 Lessons

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Contents

Welcome & Getting Started

Welcome to FitU

RESOURCES

Q & A Replays
Tracking Your Progess
Progess Tracker Sheet
Connect On Social
Recommended Products
Lower Body Warm Up Ideas
Upper Body Warm Up Ideas

FitU WEEK 1-4

WEEK 1-4 (2021 FitU Challenge)

FitU Monthly: WEEK 5

WK5-Day 1: Legs
WK5-Day 2: Shoulders/Arms/Abs
WK5-Day 3: Upper Back/Upper Chest/HIIT
WK5-Day 4: Legs/Glutes
WK5-Day 5: Shoulders/Abs
WK5-Day 6: Optional
WK 5: Workout PDF (SIMPLE)
WK 5: Workout PDF (DELUXE)
WK5-8: Higher Carb (Sample Meal Plan)
WK5-8: Lower Carb (Sample Meal Plan)
WK5-8: VEGETARIAN (Sample Meal Plan)
WK5-8: VEGAN (Sample Meal Plan)
WK5-8: KETO (Sample Meal Plan)
WK 5 Q&A: Replay

FitU Monthly: WEEK 6

WK6-Day 1: Legs
WK6-Day 2: Shoulders/Arms/Abs
WK6-Day 3: Upper Back/ Upper Chest/HIIT
WK6-Day 4: Legs/Glutes
WK6-Day 5: Shoulders/Abs
WK6-Day 6: Optional
WK 6: Workout PDF (SIMPLE)
WK 6: Workout PDF (DELUXE)
WK 6 Q&A: Replay

FitU Monthly: WEEK 7

WK7-Day 1: Legs
WK7-Day 2: Shoulders/ Arms/Abs
WK7-Day 3: Back/ Upper Chest/HIIT
WK7-Day 4: Legs/Glutes
WK7-Day 5: Shoulders/Abs
WK7-Day 6: Optional
WK 7: Workout PDF (SIMPLE)
WK 7: Workout PDF (DELUXE)
WK 7 Q&A: Replay
Bonus: Macros Workshop

FitU Monthly: WEEK 8

WK8-Day 1: Legs
WK8-Day 2: Shoulders/ Arms/Abs
WK8-Day 3: Back/ Upper Chest/HIIT
WK8-Day 4: Legs/Glutes
WK8-Day 5: Shoulders/Abs
WK8-Day 6: Optional
Check-In & Track Progress
WK 8: Workout PDF (SIMPLE)
WK 8: Workout PDF (DELUXE)
WK8 Q&A: Replay

FitU Monthly: WEEK 9

WK9-Day 1: Legs
WK9-Day 2: Back + Biceps/ Abs
WK9-Day 3: Shoulders/HIIT
WK9-Day 4: Legs
WK9-Day 5: Upper Chest + Triceps/ Abs/HIIT
WK9-Day 6: Bonus Day - Circuits/Abs
WK 9: Workout PDF (SIMPLE)
WK 9: Workout PDF (DELUXE)
WK9-12: Balanced (Sample Meal Plan)
WK9-12: Calorie/Carb Cycling (Sample Meal Plan)
WK9-12: VEGETARIAN (Sample Meal Plan)
WK9-12: VEGAN Calorie Cycling (Sample Meal Plan)
WK9-12: KETO Calorie Cycling (Sample Meal Plan)
WK9 Q&A: Replay

FitU Monthly: WEEK 10

WK10-Day 1: Legs
WK10-Day 2: Back + Biceps/ Abs
WK10-Day 3: Shoulders/HIIT
WK10-Day 4: Legs
WK10-Day 5: Upper Chest + Triceps/ Abs/HIIT
WK10-Day 6: Bonus Day - Circuits/Abs
WK 10: Workout PDF (SIMPLE)
WK 10: Workout PDF (DELUXE)
Check-In & Track Progress
WK10 Q&A: Replay

FitU Monthly: WEEK 11

WK11-Day 1: Legs
WK11-Day 2: Shoulders/Abs
WK11-Day 3: Back + Biceps/ HIIT
WK11-Day 4: Legs
WK11-Day 5: Chest/Shoulders/ Triceps/Abs
WK11-Day 6: Bonus Day - High Rep Glutes, HIIT, or Abs
WK 11: Workout PDF (SIMPLE)
WK 11: Workout PDF (DELUXE)
WK11 Q&A: Replay

FitU Monthly: WEEK 12

WK12-Day 1: Legs
WK12-Day 2: Shoulders/Abs
WK12-Day 3: Back + Biceps/ HIIT
WK12-Day 4: Legs
WK12-Day 5: Chest/Shoulders/ Triceps/Abs
WK12-Day 6: Bonus Day - High Rep Glutes, HIIT, or Abs
Check-In & Track Progress
WK 12: Workout PDF (SIMPLE)
WK 12: Workout PDF (DELUXE)
WK12 Q&A: Replay

FitU Monthly: WEEK 13

WK13-Day 1: Legs/Glutes
WK13-Day 2: Back/ Optional Glute Circuit
WK13-Day 3: Shoulders/HIIT
WK13-Day 4: Legs/Glutes
WK13-Day 5: Chest/Biceps/Triceps/ Optional MetCon
WK13-Day 6: Shoulders/Upper Back/HIIT/Abs
WK 13: Workout PDF (SIMPLE)
WK 13: Workout PDF (DELUXE)
WK13-16: Calorie Cycling (Sample Meal Plan)
WK13-16: Lower Carb (Sample Meal Plan)
WK13-16: VEGETARIAN (Sample Meal Plan)
WK13-16: VEGAN (Sample Meal Plan)
WK13-16: KETO (Sample Meal Plan)
WK13 Q&A: Replay

FitU Monthly: WEEK 14

WK14-Day 1: Legs/Glutes
WK14-Day 2: Back/ Optional Glute Circuit
WK14-Day 3: Shoulders/HIIT
WK14-Day 4: Legs/Glutes
WK14-Day 5: Chest/Biceps/ Triceps/Optional MetCon
WK14-Day 6: Optional
WK 14: Workout PDF (SIMPLE)
WK 14: Workout PDF (DELUXE)
WK14 Q&A: Replay

FitU Monthly: WEEK 15

WK15-Day 1: Legs/Glutes
WK15-Day 2: Back/ Optional Glutes
WK15-Day 3: Shoulders/HIIT
WK15-Day 4: Legs/Glutes
WK15-Day 5: Chest/Biceps/Triceps /Optional MetCon
WK15-Day 6: Optional Shoulders/ Upper Back/HIIT/Abs
WK 15: Workout PDF (SIMPLE)
WK 15: Workout PDF (DELUXE)
WK15 Q&A: Replay

FitU Monthly: WEEK 16

WK16-Day 1: Legs/Glutes
WK16-Day 2: Back/ Optional Glutes
WK16-Day 3: Shoulders/HIIT
WK16-Day 4: Legs/Glutes
WK16-Day 5: Chest/Biceps /Triceps/Optional MetCon
WK16-Day 6: Optional Shoulders/ Upper Back/HIIT/Abs
WK 16: Workout PDF (SIMPLE)
WK 16: Workout PDF (DELUXE)
WK16 Q&A: Replay

FitU Monthly: WEEK 17

WK17-Day 1: Shoulders/Arms
WK17-Day 2: Legs (Heavy)
WK17-Day 3: Back/Optional Abs, HIIT, or Glute Circuit
WK17-Day 4: Shoulders/Chest /Optional MetCon
WK17-Day 5: Legs (High-rep)
WK17-Day 6: Optional
WK 17: Workout PDF (SIMPLE)
WK17 Q&A: Replay
WK 17: Workout PDF (DELUXE)
WK17-20: Higher Carb (Sample Meal Plan)
WK17-20: Lower Carb (Sample Meal Plan)
WK17-20: Vegetarian (Sample Meal Plan)
WK17-20: Vegan (Sample Meal Plan)
WK17-20: Keto (Sample Meal Plan)

FitU Monthly: WEEK 18

WK18-Day 1: Shoulders /Arms
WK18-Day 2: Legs (Heavy)
WK18-Day 3: Back/ Optional Abs, HIIT, or Glute Circuit
WK18-Day 4: Shoulders /Chest /Optional MetCon
WK18-Day 5: Legs (High-rep)
WK18-Day 6: Optional
Check-In & Track Progress
WK 18: Workout PDF (SIMPLE)
WK 18: Workout PDF (DELUXE)
WK18 Q&A: Replay

FitU Monthly: WEEK 19

WK19-Day 1: Shoulders/HIIT
WK19-Day 2: Legs /Hamstrings and Glutes Focus
WK19-Day 3: Back/Chest /Abs
WK19-Day4: Shoulders/Arms /Optional MetCon
WK19-Day5: Legs/Quads and Glutes Focus
WK19-Day6: Upper Back/HIIT /Abs/Glutes
WK 19: Workout PDF (SIMPLE)
WK 19: Workout PDF (DELUXE)
WK19 Q&A: Replay

FitU Monthly: WEEK 20

WK20-Day 1: Shoulders/HIIT
WK20-Day 2: Legs /Hamstrings and Glutes Focus
WK20-Day 3: Back/Chest /Abs
WK20-Day4: Shoulders/Arms /Optional MetCon
WK20-Day5: Legs/Quads and Glutes Focus
WK20-Day6: Upper Back/HIIT /Abs/Glutes
Check-In & Track Progress
WK 20: Workout PDF (SIMPLE)
WK 20: Workout PDF (DELUXE)
WK20 Q&A: Replay

FitU Monthly: WEEK 21

WK 21-Day 1
WK 21-Day 2
WK 21-Day 3
WK 21-Day 4
WK 21-Day 5
WK 21-Day 6
WK 21: Workout PDF (SIMPLE)
WK 21: Workout PDF (DELUXE)
WK21-24: Calorie Cycling Meal Plan
WK21-24: Lower Carb Meal Plan
WK21-24: VEGETARIAN Meal Plan
WK21-24: VEGAN Meal Plan
WK21-24: KETO Meal Plan
WK21 Q&A: Replay

Fit Monthly: WEEK 22

WK 22-Day 1
WK 22-Day 2
WK 22-Day 3
WK 22-Day 4
WK 22-Day 5
WK 22-Day 6
WK 22: Workout PDF (SIMPLE)
WK 22: Workout PDF (DELUXE)
WK22 Q&A: Replay

FitU Monthly: WEEK 23

WK 23-Day 1
WK 23-Day 2
WK 23-Day 3
WK 23-Day 4
WK 23-Day 5
WK 23-Day 6
WK 23: Workout PDF (SIMPLE)
WK 23: Workout PDF (DELUXE)
WK23 Q&A: Replay

FitU Monthy: WEEK 24

WK 24-Day 1
WK 24-Day 2
WK 24-Day 3
WK 24-Day 4
WK 24-Day 5
WK 24-Day 6
Check-In & Track Progress
WK 24: Workout PDF (SIMPLE)
WK 24: Workout PDF (DELUXE)
WK24 Q&A: Replay

FitU Monthly: WEEK 25

WK25-Day 1
WK25-Day 2
WK25-Day 3
WK25-Day 4
WK25-Day 5
WK25-Day 6
WK 25: Workout PDF (SIMPLE)
WK 25: Workout PDF (DELUXE)
Higher Carb/Lower Fat - Sample Meal Plan
Carb Cycle - Sample Meal Plan
Vegetarian - Sample Meal Plan
Vegan - Sample Meal Plan
Keto - Sample Meal Plan
WK25 Q&A: Replay

FitU Monthly: WEEK 26

WK26-Day 1
WK26-Day 2
WK26-Day 3
WK26-Day 4
WK26-Day 5
WK26-Day 6
Check-In & Track Progress
WK 26: Workout PDF (SIMPLE)
WK 26: Workout PDF (DELUXE)
WK26 Q&A: Replay

FitU Monthly: WEEK 27

WK27-Day 1
WK27-Day 2
WK27-Day 3
WK27-Day 4
WK27-Day 5
WK27-Day 6
WK 27: Workout PDF (SIMPLE)
WK 27: Workout PDF (DELUXE)

FitU Monthly: WEEK 28

WK28-Day 1
WK28-Day 2
WK28-Day 3
WK28-Day 4
WK28-Day 5
WK28-Day 6
Check-In & Track Progress
WK 28: Workout PDF (SIMPLE)
WK 28: Workout PDF (DELUXE)
WK28 Q&A: Replay

FitU Monthly: WEEK 29

WK 29: Workout PDF (SIMPLE)
WK 29: Workout PDF (DELUXE)
WK29-Day 1
WK29-Day 2
WK29-Day 3
WK29-Day 4
WK29-Day 5
WK29-Day 6
Carb Cycling - Sample Meal Plan
Lower Carb - Sample Meal Plan
Vegetarian - Sample Meal Plan
Vegan - Sample Meal Plan
Keto - Sample Meal Plan
WK29 Q&A: Replay

FitU Monthly: WEEK 30

WK 30: Workout PDF (SIMPLE)
WK 30: Workout PDF (DELUXE)
WK30-Day 1
WK30-Day 2
WK30-Day 3
WK30-Day 4
WK30-Day 5
WK30-Day 6
Check-In & Track Progress
WK30 Q&A: Replay

FitU Monthly: WEEK 31

WK 31: Workout PDF (SIMPLE)
WK 31: Workout PDF (DELUXE)
WK31-Day 1
WK31-Day 2
WK31-Day 3
WK31-Day 4
WK31-Day 5
WK31-Day 6
WK31 Q&A: Replay

FitU Monthly: WEEK 32

WK 32: Workout PDF (SIMPLE)
WK 32: Workout PDF (DELUXE)
WK32-Day 1:
WK32-Day 2:
WK32-Day 3:
WK32-Day 4:
WK32-Day 5:
WK32-Day 6:
Check-In & Track Progress
WK32 Q&A: Replay

FitU Monthly: WEEK 33

WK 33: Workout PDF (SIMPLE)
WK 33: Workout PDF (DELUXE)
WK33-Day 1:
WK33-Day 2:
WK33-Day 3:
WK33-Day 4:
WK33-Day 5:
WK33-Day 6:
WK33 Q&A: Replay

FitU Monthly: WEEK 34

WK 34: Workout PDF (SIMPLE)
WK 34: Workout PDF (DELUXE)
WK34-Day 1:
WK34-Day 2:
WK34-Day 3:
WK34-Day 4:
WK34-Day 5:
WK34-Day 6:
Check-In & Track Progress
WK34 Q&A: Replay
BONUS: Macro Q&A for Mini-Cut

FitU Monthly: WEEK 35 (Mini-Cut)

Mini-Cut Resources
WK 35: Workout PDF (SIMPLE)
WK 35: Workout PDF (DELUXE)
WK35-Day 1:
WK35-Day 2:
WK35-Day 3:
WK35-Day 4:
WK35-Day 5:
WK35-Day 6:
WK35 Q&A: Replay
Basic Food List PDF
Anti-inflammatory Food List PDF
Anti-inflammatory Vegan or Vegetarian Food List PDF
Higher Carb - Macros for leaning down.xlsx
Low Carb - Macros for leaning down.xlsx
Balanced - Macros for leaning down .xlsx

FitU Monthly: WEEK 36 (Mini-Cut)

Mini-Cut Resources
WK 36: Workout PDF (SIMPLE)
WK 36: Workout PDF (DELUXE)
WK36-Day 1:
WK36-Day 2:
WK36-Day 3:
WK36-Day 4:
WK36-Day 5:
WK36-Day 6:
Check-In & Track Progress
WK36 Q&A: Replay

FitU Monthly: WEEK 37 (Mini-Cut)

Mini-Cut Resources
WK 37: Workout PDF (SIMPLE)
WK 37: Workout PDF (DELUXE)
WK37-Day 1:
WK37-Day 2:
WK37-Day 3:
WK37-Day 4:
WK37-Day 5:
WK37-Day 6:
WK37 Q&A: Replay

FitU Monthly: WEEK 38 (Mini-Cut)

Mini-Cut Resources
WK 38: Workout PDF (SIMPLE)
WK 38: Workout PDF (DELUXE)
WK38-Day 1:
WK38-Day 2:
WK38-Day 3:
WK38-Day 4:
WK38-Day 5:
WK38-Day 6:
Check-In & Track Progress
WK38 Q&A: Replay

FitU Monthly: WEEK 39 (Mini-Cut Mock Peak Week)

Mini-Cut Resources
WK 39: Workout PDF (SIMPLE)
WK 39: Workout PDF (DELUXE)
WK39-Day 1:
WK39-Day 2:
WK39-Day 3:
WK39-Day 4:
WK39-Day 5:
WK39-Day 6:
WK39 Q&A: Replay
Higher Carb - Macros for leaning down - PEAK WEEK.xlsx
Low Carb - Macros for leaning down - PEAK WEEK.xlsx
Balanced Fat & Carb - Macros for leaning down - PEAK WEEK.xlsx

FitU Monthly: WEEK 40

WK 40: Workout PDF (SIMPLE)
WK 40: Workout PDF (DELUXE)
WK40-Day 1
WK40-Day 2
WK40-Day 3
WK40-Day 4
WK40-Day 5
WK40-Day 6
WK40 - Q&A: Replay
Calorie Cycling - Sample Meal Plan WK40-43
Carb Cycling - Sample Meal Plan WK40-43
Vegetarian - Sample Meal Plan WK40-43
Vegan - Sample Meal Plan WK40-43
Keto - Sample Meal Plan WK40-43

FitU Monthly: WEEK 41

WK 41: Workout PDF (SIMPLE)
WK 41: Workout PDF (DELUXE)
WK41-Day 1
WK41-Day 2
WK41-Day 3
WK41-Day 4
WK41-Day 5
WK41-Day 6
WK41 - Q&A: Replay

FitU Monthly: WEEK 42

WK 42: Workout PDF (SIMPLE)
WK 42: Workout PDF (DELUXE)
WK42-Day 1
WK42-Day 2
WK42-Day 3
WK42-Day 4
WK42-Day 5
WK42-Day 6
WK42 - Q&A: Replay
Check-In & Track Progress

FitU Monthly: WEEK 43

WK 43: Workout PDF (SIMPLE)
WK 43: Workout PDF (DELUXE)
WK43-Day 1
WK43-Day 2
WK43-Day 3
WK43-Day 4
WK43-Day 5
WK43-Day 6
WK43 - Q&A: Replay

FitU Monthly: WEEK 44

WK 44: Workout PDF (SIMPLE)
WK 44: Workout PDF (DELUXE)
WK44-Day 1
WK44-Day 2
WK44-Day 3
WK44-Day 4
WK44-Day 5
WK44-Day 6
Check-In & Track Progress
WK44 - Q&A: Replay
Standard Food List
Vegan/Vegetarian Food List
Macros - Higher Carb.xlsx
Macros - Low Carb.xlsx
Macros - Balanced Fat and Carb.xlsx

FitU Monthly: WEEK 45

WK 45: Workout PDF (SIMPLE)
WK 45: Workout PDF (DELUXE)
WK45-Day 1
WK45-Day 2
WK45-Day 3
WK45-Day 4
WK45-Day 5
WK45-Day 6
WK45 - Q&A: Replay

FitU Monthly: WEEK 46

WK 46: Workout PDF (SIMPLE)
WK 46: Workout PDF (DELUXE)
WK46-Day 1
WK46-Day 2
WK46-Day 3
WK46-Day 4
WK46-Day 5
WK46-Day 6
Check-In & Track Progress
WK46 - Q&A: Replay

FitU Monthly: WEEK 47

WK 47: Workout PDF (SIMPLE)
WK 47: Workout PDF (DELUXE)
WK47-Day 1
WK47-Day 2
WK47-Day 3
WK47-Day 4
WK47-Day 5
WK47-Day 6
WK47 - Q&A: Replay

FitU Monthly: WEEK 48

WK 48: Workout PDF (SIMPLE)
WK 48: Workout PDF (DELUXE)
WK 48-Day 1
WK 48-Day 2
WK 48-Day 3
WK 48-Day 4
WK 48-Day 5
WK 48-Day 6
Flex Workouts
Check-In & Track Progress
WK48 - Q&A: Replay
Quick Macro Estimator
WK48-52 High Carb/Low Fat Sample Meal Plan
WK48-52 Carb Cycle Sample Meal Plan
WK48-52 Vegetarian Sample Meal Plan
WK48-52 Vegan Sample Meal Plan
WK48-52 Keto Sample Meal Plan

FitU Monthly: WEEK 49

WK 49: Workout PDF (SIMPLE)
WK 49: Workout PDF (DELUXE)
WK 49-Day 1
WK 49-Day 2
WK 49-Day 3
WK 49-Day 4
WK 49-Day 5
WK 49-Day 6
Flex Workouts
WK49 - Q&A: Replay
Macro Deep Dive - BONUS

FitU Monthly: WEEK 50

WK 50: Workout PDF (SIMPLE)
WK 50: Workout PDF (DELUXE)
WK 50-Day 1
WK 50-Day 2
WK 50-Day 3
WK 50-Day 4
WK 50-Day 5
WK 50-Day 6
Flex Workouts
Check-In & Track Progress
WK50 - Q&A: Replay

FitU Monthly: WEEK 51

WK 51: Workout PDF (SIMPLE)
WK 51: Workout PDF (DELUXE)
WK 51-Day 1
WK 51-Day 2
WK 51-Day 3
WK 51-Day 4
WK 51-Day 5
WK 51-Day 6
Flex Workouts
WK51 - Q&A: Replay

FitU Monthly: WEEK 52

WK 52: Workout PDF (SIMPLE)
WK 52: Workout PDF (DELUXE)
WK 52-Day 1
WK 52-Day 2
WK 52-Day 3
WK 52-Day 4
WK 52-Day 5
WK 52-Day 6
Flex Workouts
Check-In & Track Progress
WK52 - Q&A: Replay

BONUS RESOURCES

Making 2021 Your Best Year Yet
Gain Muscle Meal Guide
Macros Worksheet
Simple Macros Guidelines
Macro Workshop (5/26)

Member Feedback & Reviews

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