© Erin Stern Inc. Home Workouts www.ErinSternFitness.

com 1
 { WE 1}

The
Home
Workout
Challenge

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com

Testimonials and Review Disclaimer

Individual results may vary, and testimonials are not claimed to represent typical results. All
testimonials are by real people, and may not reflect the typical purchaser’s experience, and are
not intended to represent or guarantee that anyone will achieve the same or similar results.
Every person has unique experiences and applies the information in a different way. Thus, the
experiences that we share from other people may not reflect the typical clients’ experience or
guarantee that anyone will achieve the same or similar results. However, these results are
meant as a showcase of what the best, most motivated Release Technique clients have done
and should not be taken as average or typical results.

The information on this site is not intended or implied to be a substitute for professional
medical advice, diagnosis or treatment. All content, including text, graphics, images and
information, contained on or available through this website is for general information purposes
only. WE DO NOT OFFER MEDICAL ADVICE, COURSE OF TREATMENT, DIAGNOSIS OR ANY OTHER
OPINION on your conditions or treatment options. SERVICES OR PRODUCTS THAT YOU OBTAIN
THROUGH THIS WEBSITE are for information purposes only and not offered as medical or
psychological advice, guidance or treatment. Fitness results or life results vary with each
individual and we cannot guarantee that you will experience results similar to the testimonials
presented on any of our pages. Each person is different and one person’s success is no
guarantee of results. IMPORTANT: These products or programs are not intended to diagnose,
treat, cure or prevent any disease.

Affiliate Disclaimer

At various times, we may provide reviews of products, services, or other resources. This may
include reviews of books, services, and / or software applications. Any such reviews will
represent the good Dash Faith opinions of the author of such review. The products and services
reviewed may be provided to the company for free or at a reduced price as an incentive to
provide for a review. Regardless of any such discounts, we will provide honest reviews of these
products and or Services. You recognize that you should conduct your own due diligence and
should not rely solely upon any reviews provided on this website. We will disclose the existence
of any discounts or incentives received in exchange for a review of a product or any other
incentive. If you would like more information you can read the full Terms of Service here.

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 3

 ARE YOU
READY
FOR THE
HOME
WORKOUT
CHALLENGE?
{ WE 1}
© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 4
 TRAIN
HARD
Y’ALL!

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 5

 Notes
45 second recovery between strength moves & supersets.

AMRAP - As Many Reps As Possible

Superset - move quickly from one exercise to the next without

taking a break for rest in between the two exercises.

HIIT - High-Intensity Interval Training

Dropset - continuing the exercise with a lower weight once

muscle failure has been achieved at a higher weight.

Tabata - a high-intensity interval training (HIIT) workout,

featuring exercises that last four minutes.

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 6

 WEEK 1
Day 1 : Legs
Day 2: Upper Body
Day 3: Metabolic
Day 4: Plyometrics/Legs
Day 5: Shoulders + Tabata

**You’ll need dumbbells or water jugs and a sturdy chair or bench.

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 7

Week 1 - Day 1: Legs
Warm-Up

Exercise Sets Reps

Dynamic Step-Ups Superset with 3 8 (each leg)

Bulgarian Split Squat 3 8 (each leg)

Skater Squat Superset with 4 8 (each leg)

Single-Leg Squat 3 8 (each leg)

B-Stance Hip Thrust Superset with 3 8 (each leg)

B-Stance RDLs 3 8 (each leg)

Leg Complex: 3
Pop Squats 20
Bodyweight Squats 20
Reverse Lunges 30 (total)
Curtsy Lungs 30 (total)

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 8

Week 1 - Day 2: Back/Chest/Arms + HIIT
Warm-Up
Exercise Sets Reps Rest
Dumbbell Floor Press 3 15 45 sec

Dumbbell Rows Superset with 3 15

Dumbbell Pullovers (can do these on the floor if needed) 3 15 45 sec

Decline Push-Ups Superset with 3 15

Bicep Curls (partial reps) 3 15-20 45 sec

Giant Set: 3
Bench/Chair Dips 15
Hammer Curls 15
Overhead Triceps Extension 15 45 sec
Giant Set: 3
Diamond Push-Ups 15
Cross-body Curls 15
Tricep Kickbacks 15 45 sec
HIIT:
Option #1 - Burpees 10 15 sec each 45 sec
Option #2 - High Knees 10 30 sec each 30 sec

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 9

Week 1 - Day 3: Metabolic
Warm-Up
Exercise - Complete as a circuit. Repeat 2x Sets Reps Rest
Mountain Climbers 1 50

Toe Touches 1 30

1 50
Jumping Jacks
1 30
Reverse Crunches
1 30
Scissor Jumps
1 50
Flutter Kicks
1 50
High Knees
1 50
2-3 minutes
Repeat 2x

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 10

Week 1 - Day 4: Plyo/Legs
Warm-Up

Exercise Sets Reps Rest

Plyometrics: 3 Rounds (total)
Speed Squat 1 10
Speed Skater 1 10 (each side)
Squat Jumps 1 10
Dynamic Step-Ups 1 10 (each leg)
Repeat 3x 2 Minutes between
Leg Circuit #1:
Dumbbell Sumo Squat 1 10
Dumbbell RDLs 1 10
Front Foot Elevated Squat 1 10
(or regular split squat) Repeat 3x
Leg Circuit #2:
Bodyweight Step-Ups (Quad focus) 1 10
Single-Leg Glute Bridge 1 10
Forward Lunges 1 10
Repeat 3x 1 Minute between

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 11

Week 1 - Day 5: Shoulders + Tabata
Warm-Up
Exercise Sets Reps Rest
Dumbbell Shoulder Press 3 15 45 sec

Upright Dumbbell Row (neutral grip) Superset with 3 15

Standing Dumbbell Lateral Raise 3 15 45 sec

Y-Press Superset with 3 8

Dumbbell Front Raise 3 8 (each arm) 45 sec

Dumbbell Reverse Flyes ( if seated, lean forward) 3 15
Superset with

Arnold Presses 3 15 45 sec

Tabata Option #1: Alternate Burpees & Scissor Jumps
Burpees 1 20 sec all out 10 sec
Scissor Jumps 1 20 sec all out 10 sec

Total: 4 Minutes Repeat 4x

Tabata Option #1: Alternate Burpees & Scissor Jumps
Pop Squats 1 20 sec all out 10 sec
Jumping Jacks 1 20 sec all out 10 sec

Total: 4 Minutes Repeat 4x

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 12

THANK YOU!

“I hope you’ve enjoyed this At-Home Workout

Challenge! I know I’ve enjoyed having you be a
part of it. Looking forward to training with you
again sometime soon!

When you get a chance I’d love to read your

thoughts when you leave your
Recommendation/Review on my page.

Thanks again! I appreciate you - you rock!

Erin :)

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 13

Customer Reviews
Lottie D.
★ ★ ★ ★ ★ January 19th
“The best coach you can possibly find.. I've
tried a couple and they're nowhere close to
what Erin provides or represents. With a big
understanding for individual needs combined
with a huge source of knowledge and a
great, warm personality. Highly
recommended!”
Kathy R.
★ ★ ★ ★ ★ January 25th
“Love Erins’ demonstrations on all workouts.
The explanations are detailed & give a
perfect understanding of it all. Thank you
Erin!”
Judy K.
★ ★ ★ ★ ★ January 10th
“She is a really good person and has
immense amount of knowledge on how to
better yourself, she is very helpful and non
judgemental she accepts us with our flaws
and knows how to get rid of all of those
flaws we have, we just have to put in the
energy, the passion and the time. I would
totally recommend anyone that wants to
learn to learn from Erin.” :)
© Erin Stern Inc. Home Workouts
Kellie M.
★ ★ ★ ★ ★ January 20th
“Erin Stern is the most involved online
fitness professional I've come across. She
quickly responds to questions and gives in-
depth & easy to understand answers. Her
programs are challenging (and scalable if
needed) and well designed. They include all
the tools you need to succeed...workouts,
meal plans and motivation. Her knowledge &
experience is worth so much more than the
cost!”
Barbara S.
★ ★ ★ ★ ★ January 20th
“Amazing workouts, answers questions, You
won't find someone more knowledgeable,
and Motivating”
Mel B.
★ ★ ★ ★ ★ January 28th
“Erin’s program’s are well explained and easy
to follow. The programs are created to
ensure you get results!!!”
www.ErinSternFitness.com 14
© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 15
Customer Reviews
Karen C. | ★ ★ ★ ★ ★
“I started with Erin, over 3 weeks ago. I have never enjoyed other workouts programs as
much as hers! In recent years I have tried others and never gained the satisfaction and
enjoyment as Erins! Erins workout plans are attainable all while adjusting weights to suit
Me! She have given very precise very clear instructions with videos of each exercise to
execute the exercise in proper form without injury! The workouts are precise to achieve
your goal! I think seriously...she is the BEST COACH EVER! Erin is quick to reply to your
concerns Questions and Answers to continue moving forward, she is enthusiastic very
supporting with a POSITIVE ATTITUDE all while she herself is just down to the earth a
super nice person! I used to dislike food prepping but since purchasing Erin’s “The Body
Builders Kitchen” cook book it has a lot of variation to choose from and enables me to
substitute a plug in of a certain food group, into the current meal plan that’s
provided.....the cookbook has taken a huge amount of guess work out of what I am
putting in my mouth and I am enjoying the cooking! My most FAVOURITE dish in the
cookbook just to name a few is the “MEATZA”. Yummy with the Macro nutrition needed to
lean and build! I wished I found her sooner! I will continue forward with her muscle
building programs once I have completed the most recent 4 Week Challenge! Huge thank
you Erin Stern”. Just Luv a, the whole entire perfect package to achieve my goals and be
ME! the BEST TRAINER EVER!”

Christine N. | ★ ★ ★ ★ ★
“Erin takes all the guesswork out of counting calories/macros. No more stressing
about meals, meal timing and muscle loss. Include with that, a top notch training
plan with step by step instructions and video.

Erin is extremely caring and always looking out for everyone’s well being. Very
active in the Facebook group, willing to answer all questions that arise. Erin
supplies you with the tools for success, it’s up to you to make it happen.

Erin, thank you for being YOU💜”

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 16

What a few others are saying...
Tanya P. | ★ ★ ★ ★ ★
“Erin's online fitness challenges are just the ticket regardless of where you are in your
fitness journey. You get a detailed meal guide with clear education on WHAT to eat,
WHEN to eat it and WHY - she's extremely knowledgeable about nutrition,
supplementation and how our bodies work. She also goest our of her way to create
appropriate plans for folks that practice a particular lifestyle, like Keto or vegan.
Her exercise plan is detailed and clear, and she includes video demos for all of them. If
you have questions, she explains (either online or in live Q&As) in great detail how to
perform the exercise or how to modify it, if that's what's needed. That's right - she 100%
engages with all of us consistently and faithfully, often going over the same topic as
many times as needed. She knows our names, she remembers our questions, struggles
and preferences - it's remarkable!
Overall, Erin's approach, which is a combination of impeccable competence,
encouragement and continuing education is the right fit for me. She doesn't waste our
time on self-promotion - she just gets to the point, explains or demos things in detail,
and offers solutions. She doesn't just tell us WHAT to do, she explains the WHY - so that
you're not just robotically following a set of exercises, but rather get to know your body
and apply what you learn going forward. She's generous to a fault with her time and her
knowledge. And she sets an example by working hard herself. It's a pleasure to watch her
- and very much keeps me accountable. We should all be so lucky to have a coach like her.
I know I am...”

Sherry T. | ★ ★ ★ ★ ★
“Erin is amazing. She has Given me the tools I need to change my body. This is not
some quick fix method to drop weight fast. Nope this is giving you the tools for
different lifestyle that you can maintain and that you understand. I've never had
that before with any other Program. I couldn't believe the transformation and my
body and the 5 week program and I'm learning even more and this monthly
program. Sometimes I can't even believe how much you get for so little. I've been
spending less time at the gym thanks to Erin teaching us how to work more
effectively. If you're even thinking about doing this stop thinking just do it. If you
walk away with even one new habit it's priceless.”

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 17

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 18
A few more reviews...
Tamikka J. Emily D.
★ ★ ★ ★ ★ or Title or Date ★ ★ ★ ★ ★ January 15th

“Erin Stern is a consummate professional. I
have the privilege of working with her within
the challenges she offers. She is just as kind
and she is knowledgeable. From my work
with her, I have decreased body fat,
increased muscle, strength, and gained so
much inspiration and knowledge.
She created an environment of supportive
women, through her challenges that root you
on no matter your level of fitness, from the
beginner to the competitor.
Her plans are effective and efficient. No
spending 2 hours in the gym.
She is the real deal. I am happy investing in
myself with her assistance.”
“Erin is the BEST!! She's sweet and willingly
shares her fitness knowledge. She is a great
coach and provides clear instructions with
demonstrations to her exercises. She has
developed a challenge with meal plans, daily
workouts with links to the videos. There is no
way you won't see a transformation if you
follow her plan. I purchased her book a year
ago before I really knew who she was. I
highly recommend following her on social
media and joining her fitness challenge.”

I’d Love Your Feedback

If you’re getting or have had good
results with one of my programs, will
you consider sharing your thoughts?
Thanks in advance! :)

Leave Your Thoughts Here

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 19

 KEEP
TRAINING
HARD
YOU ROCK!
Erin :)

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 20

 Recommended Resources

● The Erin Stern Fitness Facebook Group

● Erin’s YouTube Channel

● Connect on Instagram

● Connect on Facebook

● The FitU 4-Week Fitness Challenge

● Erin’s Blog

● Current Giveaway/Contest

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 21

 I’m looking to feature a few
video testimonials on my
website and would greatly
appreciate your feedback!

● How was your fitness training before and your

results? Explain the pain and struggle.

● Why did you join the Challenge/The Fit University

Community? Describe your experience of finding my
training, the challenge, and deciding to join.

● How has the workouts, coaching, and resources

made your life/training/easier/better?

Describe how much more active you are and how

the training & support has helped you get results.

Submit video testimonials to erin@erinstern.com

© Erin Stern Inc. Home Workouts www.ErinSternFitness.com 22