7 The Cut Workouts
In the following chapters, you’ll learn about different exercises that target different body parts. Now it’s time to pull it all together! During the 12-week Cut program, you’ll follow the diet as closely as you can. You’ll also follow the exercise plans we’ve designed to help fit every reader’s individual fitness goals.
In this chapter, you’ll find the exercise plans for beginner, intermediate, and advanced exercisers. How do you know which plan is right for you?
You’ll do the beginner plan if you’re new to working out, or haven’t been exercising regularly for the last six months or so, and have little strength-training experience.
You’ll do the intermediate plan if you already exercise at least two or three times a week and have some strength-training experience.
You’ll do the advanced plan if you already exercise at least four times a week and have some experience with strength training.
You’ll find two types of workouts in this chapter: body-weight, or home, exercise plans, and gym plans. The body-weight plans, as their names imply, include many body-weight exercises and other moves that require minimal equipment. (You will need a few sets of dumbbells.) The boot camp cardio part of the body-weight plan includes exercises that can be done at home—indoors or outside—with no equipment.
Prefer to work out at the gym? You’ll find exercises that use popular gym equipment, and you can do your cardio sessions on the treadmill, elliptical, stair machine, or stationary bicycle. Another advantage to using these pieces of equipment is that you can use the timer to keep track of your intervals. As you get fitter, you should see your interval speed increase.
A few more things to keep in mind before you start your exercise plan. First off, make sure you warm up before you start lifting weights. Walk in place or walk on a treadmill for 3 to 5 minutes to elevate your heart rate and increase blood flow throughout your body. Use that time to mentally gear up for your workout.
When doing an exercise that requires weights or a weight machine at the gym, choose a weight that is light enough that you can do the exercise for as long as you’re supposed to (or for the assigned number of reps), but heavy enough that the last few reps are challenging. In other words, if you can bench-press a weight 20 times, it’s too light. If you can only do, say, 8 reps, it’s too heavy. The key is to choose a weight with which you can complete the assigned number of reps, in good form—and that you feel challenged while doing so.
That being said, if you’re new to lifting weights, don’t worry if you can’t complete all of the reps of an exercise when you start out. You’ll quickly get stronger and more comfortable with the exercises, and by the third or fourth week, you should already notice a difference in your ability to complete the exercises. Feel free to use a heavier weight whenever you’re ready. The key is to continually keep challenging yourself.
Okay, you know which exercise plan to choose. You know to warm up before you start lifting weights. You know how much weight to lift. So let’s get after it!
The 10-Minute Workout
Don’t have time to do a full workout, but still want to get your heart rate up, get leaner, and lose body fat? Give one of these quick workouts a try:
2 sets of push-ups (10 to 12 reps); followed by 2 sets of dips (10 to 12 reps); followed by 2 sets of high knees (15 seconds each set); and 2 sets of mountain climbers (15 seconds each set).
Choose one exercise from each body part chapter for a total body workout. You might do squats from the leg chapter; bent-over rows from the back chapter; push-ups from the chest chapter; shoulder presses from the shoulder chapter; biceps curls and triceps kickbacks from the arm chapter; and crunches from the ab chapter. You’ll work all of your major muscle groups in less than 10 minutes!
BEGINNER HOME EXERCISE PLAN
Week 1 to Week 6
You’ll exercise 3 times a week, lifting weights and then doing the boot camp cardio exercises. (If the Monday/Wednesday/Friday routine doesn’t work for you, feel free to do Sunday/Tuesday/Thursday or another schedule. Just give yourself two days between sessions.)
Warm up for 3 to 5 minutes before you start lifting weights. You will rest briefly between each strength exercise (for 15 to 25 seconds). You will walk slowly as active rest between the boot camp cardio exercises.
Circuit-Training Program
On Monday, Wednesday, and Friday, do 3 sets of this circuit, followed by the boot camp cardio routine. Perform each strength exercise in order, rest for 15 to 25 seconds, move on to the next strength exercise, and so on:
Shoulder presses (here): 12 to 15 reps
15 to 25 seconds rest
Push-ups or modified push-ups (here): 12 to 15 reps
15 to 25 seconds rest
Body-weight squats (here): 12 to 15 reps
15 to 25 seconds rest
Triceps kickbacks (here): 12 to 15 reps
15 to 25 seconds rest
Planks (here): hold for 30 seconds (or as long as you can)
15 to 25 seconds rest
Bent-over rows (here): 12 to 15 reps
15 to 25 seconds rest
Boot Camp Cardio Routine
After the circuits, do 3 cycles of the following boot camp cardio routine:
High knees (here): 15 seconds
Run or walk in place for 15 to 30 seconds
Jumping jacks (here): 15 seconds
Run or walk in place for 15 to 30 seconds
Basketball jump shots (here): 15 seconds
Run or walk in place for 15 to 30 seconds
Mountain climbers (here): 15 seconds
Run or walk in place for 15 to 30 seconds
Run around the towel (here): 15 seconds
Run or walk in place for 15 to 30 seconds
Squat uppercuts (here): 15 seconds
Run or walk in place for 15 to 30 seconds
Week 7 to Week 12
Circuit-Training Program
You’ll continue to exercise 3 times a week, lifting weights and then doing the boot camp cardio exercises. You will rest briefly between each strength exercise (for 15 to 25 seconds). You will walk slowly as active rest between the boot camp cardio exercises.
On Monday, Wednesday, and Friday, do 3 sets of this circuit before doing the boot camp cardio routine:
Biceps curls (here): 12 to 15 reps
15 to 25 seconds rest
Wall sits (here): 12 to 15 reps
15 to 25 seconds rest
Push-ups (here): 12 to 15 reps
15 to 25 seconds rest
Body-weight calf raises (here): 12 to 15 reps
15 to 25 seconds rest
In and outs (here): 12 to 15 reps
15 to 25 seconds rest
Dips (here): 12 to 15 reps
15 to 25 seconds rest
Boot Camp Cardio Routine
After the circuits, do 4 cycles of the boot camp cardio routine:
Basketball jump shots (here): 15 seconds
Run or walk in place for 15 to 30 seconds
Jumping jacks (here): 15 seconds
Run or walk in place for 15 to 30 seconds
Suicides (here): 15 seconds
Run or walk in place for 15 to 30 seconds
Burpees (here): 15 seconds
Run or walk in place for 15 to 30 seconds
Switch feet (here): 15 seconds
Run or walk in place for 15 to 30 seconds
Quick feet (here): 15 seconds
Run or walk in place for 15 to 30 seconds
BEGINNER GYM EXERCISE PLAN
Week 1 to Week 6
You’ll exercise 3 times a week, lifting weights and then doing cardio. (If the Monday/Wednesday/Friday routine doesn’t work for you, feel free to do Sunday/Tuesday/Thursday or another schedule. Just give yourself two days between sessions.)
Warm up for 3 to 5 minutes before you start lifting weights. When you do a superset, do all of the exercises of the superset before resting for 15 to 25 seconds, then starting the next exercise.
Circuit-Training Program
On Monday, Wednesday, and Friday, do 3 sets of the circuit for the day, followed by cardio:
Monday
Biceps/back superset (1 biceps exercise followed by 1 back exercise; repeat)
Biceps exercises
Preacher curls (here): 12 to 15 reps
Seated hammer curls (here): 12 to 15 reps
Back exercises
Seated low rows (here): 12 to 15 reps
Lat pull-downs (here): 12 to 15 reps
Cardio
You can use any piece of cardio equipment for this part of the workout—elliptical, stair machine, treadmill, or exercise bike.
If you use the treadmill, warm up for 5 minutes at 3.0 mph, or a pace that feels easy to you. For the next 15 minutes, do the following intervals:
Walk at 3.0 mph for 30 seconds; then jog at 6.0 mph for 30 seconds; repeat for 15 minutes. (If 6.0 mph is too fast for you, choose a speed that makes you feel uncomfortable; the key is to be out of breath and pushing yourself during the faster part of the interval.)
If you use a different piece of equipment, warm up at an easy pace for 5 minutes, and follow the same 30 seconds/30 seconds intervals. The recovery interval should be at an easy pace; the challenging interval should be at a pace that feels uncomfortable. Do the intervals for 15 minutes, for a total of 20 minutes including the warm-up.
Making the Cut: Real People, Real Results
Name: Joey Ray
Age: 45
Location: Lodi, California
Occupation: Teacher
Height: 5'6"
Starting weight: 215 pounds
Ending weight: 198 pounds
On The Cut, I felt the weight come off right away. I noticed a difference in my body in the first couple of weeks, which motivated me to keep working hard.
I’m a single mother, so I got up at 5:00 a.m. to do the weight portion of the workout and then did cardio after work. I loved the cardio intervals because they went by fast! I enjoyed seeing my progress and being able to go faster and faster on the treadmill, too.
Today I feel really good and I feel strong—the program has me motivated to keep eating healthy and keep going to the gym. I would definitely recommend the program; it really works and the meals are easy to follow. And my students have noticed my weight loss, too. They tell me, “Miss Ray, all of your clothes are getting super-baggy!”
Wednesday
Chest/triceps/ab superset (1 chest move, 1 triceps move, 1 ab move; repeat)
Chest exercises
Push-ups or modified push-ups (here): 12 to 15 reps
Incline chest presses (here): 12 to 15 reps
Triceps exercises
Triceps push-downs (here): 12 to 15 reps
Dips (here): 12 to 15 reps
Ab exercises
Planks (here): hold for 25 seconds
Leg raises (using Roman chair) (here): 20 reps
Cardio
Do 20 minutes of cardio, following the same 5-minute warm-up and 15 minutes of 30 seconds/30 seconds intervals you did on Monday.
Friday
Leg/shoulder supersets (2 leg exercises, 1 shoulder exercise; repeat)
Leg exercises
Body-weight squats (here): 12 to 15 reps
Leg extensions (here): 12 to 15 reps
Prone leg curls (here): 12 to 15 reps
Calf raises on leg press machine (here): 12 to 15 reps
Shoulder exercises
Shoulder presses (here): 12 to 15 reps
Front raises (here): 12 to 15 reps
Cardio
Do 20 minutes of cardio, following the same 5-minute warm-up and 15 minutes of 30 seconds/30 seconds intervals you did on Monday.
Week 7 to Week 12
Circuit-Training Program
On Monday, Wednesday, and Friday, do 3 sets of the circuit for the day, followed by cardio:
Monday
Leg exercises
Leg presses (here): 10 to 12 reps
Wall sits (here): 25 seconds
Leg extensions (here): 10 to 12 reps
Calf raises on leg press machine (here): 10 to 12 reps
Cardio
Do 20 minutes of cardio, following the same 5-minute warm-up and 15 minutes of 30 seconds/30 seconds intervals as during week 1 to week 6.
Wednesday
Chest/biceps/triceps superset (1 chest exercise, 1 biceps exercise, 1 triceps exercise; repeat)
Chest presses (here): 10 to 12 reps
Cable biceps curls (here): 10 to 12 reps
Triceps push-downs (here): 10 to 12 reps
Rest no more than 30 seconds before doing 3 sets of these ab moves:
Ab exercises
Sit-ups (here): 15 to 20 reps
Bicycles (here): 20 reps
Cardio
Do 20 minutes of cardio, following the same 5-minute warm-up and 15 minutes of 30 seconds/30 seconds intervals as during week 1 to week 6.
Friday
Shoulder/back superset (1 shoulder exercise, 1 back exercise; repeat)
Shoulder exercises
Upright rows (here): 10 to 12 reps
Lateral raises (here): 10 to 12 reps
Back exercises
T-bar rows (here): 10 to 12 reps
Lat pull-downs (here): 10 to 12 reps
Cardio
Do 20 minutes of cardio, following the same 5-minute warm-up and 15 minutes of 30 seconds/30 seconds intervals as during week 1 to week 6.
INTERMEDIATE HOME EXERCISE PLAN
Week 1 to Week 6
You’ll exercise 4 times a week, lifting weights and then doing the boot camp cardio exercises. (If the Monday/Tuesday/Thursday/Friday routine doesn’t work for you, feel free to choose another schedule. Just give yourself two days off after the first two days of lifting.)
Warm up for 3 to 5 minutes before you start lifting weights. You will rest briefly between each strength exercise (for 15 to 25 seconds). You will run or walk as active rest between the boot camp cardio exercises.
Circuit-Training Program
On Monday, Tuesday, Thursday, and Friday, do 3 sets of the circuit, followed by the boot camp cardio routine. Perform each strength exercise in order, rest for 15 to 25 seconds, move on to the next strength exercise, and so on:
Wall sits (here): 45 seconds
15 to 25 seconds rest
Front raises (here): 10 to 12 reps
15 to 25 seconds rest
Triceps kickbacks (here): 10 to 12 reps
15 to 25 seconds rest
Bent-over rows (here): 10 to 12 reps
15 to 25 seconds rest
Push-ups (here): 10 to 12 reps
15 to 25 seconds rest
Seated hammer curls (here): 10 to 12 reps
15 to 25 seconds rest
Dips (here): 10 to 12 reps
15 to 25 seconds rest
Boot Camp Cardio Routine
On Monday, Tuesday, Thursday, and Friday, after the circuits, do 4 cycles of this boot camp cardio routine:
Burpees (here): 20 seconds
Run or walk in place for 15 to 25 seconds
Suicides (here): 20 seconds
Run or walk in place for 15 to 25 seconds
Jumping jacks (here): 20 seconds
Run or walk in place for 15 to 25 seconds
Basketball jump shots (here): 20 seconds
Run or walk in place for 15 to 25 seconds
Squat uppercuts (here): 20 seconds
Run or walk in place for 15 to 25 seconds
Ski jumps (here): 20 seconds
Run or walk in place for 15 to 25 seconds
High knees (here): 20 seconds
Run or walk in place for 15 to 25 seconds
Week 7 to Week 12
Circuit-Training Program
On Monday, Tuesday, Thursday, and Friday, do 3 sets of the circuit, followed by the boot camp cardio routine:
Incline push-ups (on bench or box) (here): 10 to 12 reps
15 to 25 seconds rest
Body-weight squats (here): 10 to 12 reps
15 to 25 seconds rest
Triceps kickbacks (here): 10 to 12 reps
15 to 25 seconds rest
Seated hammer curls (here): 10 to 12 reps
15 to 25 seconds rest
Bent-over rows (here): 10 to 12 reps
15 to 25 seconds rest
Body-weight calf raises (here): 10 to 12 reps
15 to 25 seconds rest
Lunges (here): 10 to 12 reps
15 to 25 seconds rest
Boot Camp Cardio Routine
On Monday, Tuesday, Thursday, and Friday, after the circuits, do 4 cycles of the boot camp cardio routine:
High knees (here): 20 seconds
Run or walk in place for 15 to 25 seconds
Mountain climbers (here): 20 seconds
Run or walk in place for 15 to 25 seconds
Basketball jump shots (here): 20 seconds
Run or walk in place for 15 to 25 seconds
Burpees (here): 20 seconds
Run or walk in place for 15 to 25 seconds
Jumping jacks (here): 20 seconds
Run or walk in place for 15 to 25 seconds
Ski jumps (here): 20 seconds
Run or walk in place for 15 to 25 seconds
Quick feet (here): 20 seconds
Run or walk in place for 15 to 25 seconds
INTERMEDIATE GYM EXERCISE PLAN
Week 1 to Week 6
You’ll exercise 4 times a week, lifting weights and then doing cardio. (If the Monday/Tuesday/Thursday/Friday routine doesn’t work for you, feel free to choose another schedule. Just maintain the same timing and days off.)
Warm up for 3 to 5 minutes before you start lifting weights. When you do a superset, do all of the exercises of the superset before resting for 15 to 25 seconds, then starting the next exercise.
Circuit-Training Program
On Monday, Tuesday, Thursday, and Friday, do 3 sets of the circuit for the day, followed by cardio:
Monday
Chest/triceps superset (1 chest exercise, 1 triceps exercise; repeat)
Chest exercises
Chest presses (here): 10 to 12 reps
Upright flies (here): 10 to 12 reps
Incline push-ups on bench (here): 10 to 12 reps
Triceps exercises
Triceps kickbacks (here): 10 to 12 reps
Triceps push-downs (here): 10 to 12 reps
Triceps push-ups (here): 10 to 12 reps
Tuesday
Leg/ab superset (2 leg exercises, 1 ab exercise; repeat)
Leg exercises
Smith machine squats (here): 10 to 12 reps
Leg extensions (here): 10 to 12 reps
Body-weight calf raises (here): 15 to 20 reps
Prone leg curls (here): 10 to 12 reps
Lunges (here): 10 to 12 reps
Calf raises on leg press machine (here): 15 to 20 reps
Ab exercises
Leg raises (using Roman chair) (here): 20 reps
Crunches (here): 20 reps
Kneeling cable crunches (here): 20 reps
Thursday
Shoulder exercises
Seated shoulder presses (here): 10 to 12 reps
Upright rows (here): 10 to 12 reps
Shoulder shrugs (here): 10 to 12 reps
Friday
Back/biceps superset (1 back exercise, 1 biceps exercise; repeat)
Back exercises
Pull-ups or lat pull-downs (here and here): 10 to 12 reps
Seated low rows (here): 10 to 12 reps
Biceps exercises
Preacher curls (here): 10 to 12 reps
Cable biceps curls (here): 10 to 12 reps
Making the Cut: Real People, Real Results
Name: Tyrone Foster
Age: 45
Location: Simpsonville, South Carolina
Occupation: Truck driver
Height: 5'9"
Starting weight: 191 pounds
Ending weight: 170 pounds
I was super excited about starting The Cut; the only real challenge for me about the program was the cardio. I noticed a change in my weight within the first 5 days, and a change in my body at about the 30-day mark. But the biggest game changer is now I feel confident taking my shirt off at any time!
I really love the supersetting weight-lifting component of the program—it was kind of like getting a cardio session in with few to no rest periods.
To make following the diet easier, I would meal-prep three to four meals a week for me, and for my wife to take with her lunch. I always cooked extras for the family to eat dinner during the first part of the week. My family has been excited for me to do the program since day one; they’ve noticed a significant change in me as a whole man, not just the physical change. Over the holidays, my distant family noticed the difference in me, too—some of them didn’t even recognize me!
I believe that this program has laid a solid foundation for my fitness journey. The changes I’ve made in my life not just physically but also emotionally, spiritually, and financially have been a great benefit to lifting my family to a higher level.
I can truly say that I have never, ever felt so good about my body… after the 12 weeks on The Cut, I feel really great about my progress and am looking forward to improving my physique even more through nutrition and exercise. I would recommend this program to anyone no matter what their fitness goals are!
You can use any piece of cardio equipment for this part of the workout—elliptical, stair machine, treadmill, or exercise bike.
If you use the treadmill, warm up for 7 minutes at 3.0 mph, or a pace that feels easy to you. For the next 33 minutes, do the following intervals:
Walk at 3.0 mph for 30 seconds; then jog at 7.0 mph for 30 seconds; repeat for 33 minutes. (If 7.0 mph is too fast for you, choose a speed that makes you feel somewhat uncomfortable; the key is to be out of breath and pushing yourself during the faster part of the interval.)
If you use a different piece of equipment, warm up at an easy pace for 7 minutes, and follow the same 30 seconds/30 seconds intervals for 33 minutes, for a total of 40 minutes including the warm-up.
Week 7 to Week 12
Circuit-Training Program
On Monday, Tuesday, Thursday, and Friday, do 3 sets of the circuit for the day, followed by cardio:
Monday
Biceps/triceps superset (1 biceps exercise, 1 triceps exercise; repeat)
Biceps exercises
Seated hammer curls (here): 10 to 12 reps
Biceps curls (here): 10 to 12 reps
Triceps exercises
Triceps kickbacks (here): 10 to 12 reps
Triceps push-ups (here): 10 to 12 reps
Ab exercises
Sit-ups (here): 20 reps
Leg raises (using Roman chair) (here): 20 reps
Planks (here): 35 seconds each
Tuesday
Shoulder/back superset (1 shoulder exercise, 1 back exercise; repeat)
Shoulder exercises
Front raises (here): 10 to 12 reps
Upright rows (here): 10 to 12 reps
Lateral raises (here): 10 to 12 reps
Back exercises
Lat pull-downs (here): 10 to 12 reps
Seated low rows (here): 10 to 12 reps
T-bar rows (here): 10 to 12 reps
Thursday
Leg exercises
Smith machine squats (here): 10 to 12 reps
Leg presses (here): 10 to 12 reps
Prone leg curls (here): 10 to 12 reps
Leg extensions (here): 10 to 12 reps
Body-weight calf raises (here): 10 to 12 reps
Calf raises on leg press machine (here): 10 to 12 reps
Friday
Chest/ab superset (1 chest exercise, 1 ab exercise; repeat)
Chest exercises
Push-ups (here): 10 to 12 reps
Incline chest presses (here): 10 to 12 reps
Upright flies (using butterfly chest machine) (here): 10 to 12 reps
Cardio (40 minutes)
Do the same cardio routine that you did during week 1 to week 6; warm up for 7 minutes at 3.0 mph, or a pace that feels easy to you. For the next 33 minutes, do 30 seconds/30 seconds intervals at 7.0 mph or another pace that feels somewhat uncomfortable, for a total of 40 minutes including warm-up.
ADVANCED HOME EXERCISE PLAN
Week 1 to Week 6
You’ll exercise 5 times a week, lifting weights and then doing the boot camp cardio exercises. (If the Monday/Tuesday/Wednesday/Thursday/Friday routine doesn’t work for you, feel free to choose another schedule. Just give yourself two days of rest each week, which may or may not be consecutive.)
Warm up for 3 to 5 minutes before you start lifting weights. You will rest briefly between each strength exercise (for 15 to 25 seconds). You will run or walk as active rest between the boot camp cardio exercises.
Circuit-Training Program
On Monday, Tuesday, Wednesday, Thursday, and Friday, do 5 sets of the circuit, followed by the boot camp cardio routine. Perform each strength exercise in order, rest for 15 to 25 seconds, move on to the next strength exercise, and so on:
Shoulder presses (here): 10 to 12 reps
Rest 15 to 25 seconds
Push-ups or modified push-ups (here): 10 to 12 reps
Rest 15 to 25 seconds
Biceps curls (here): 10 to 12 reps
Rest 15 to 25 seconds
Wall sits (here): 60 seconds
Rest 15 to 25 seconds
Triceps kickbacks (here): 10 to 12 reps
Rest 15 to 25 seconds
Lunges (here): 10 to 12 reps
Rest 15 to 25 seconds
Bent-over rows (here): 10 to 12 reps
Rest 15 to 25 seconds
Body-weight squats (here): 10 to 12 reps
Rest 15 to 25 seconds
Boot Camp Cardio Routine
On Monday, Tuesday, Wednesday, Thursday, and Friday, after the circuits, do 6 cycles of the boot camp cardio routine:
Suicides (here): 30 seconds
Run or walk in place for 15 to 25 seconds
High knees (here): 30 seconds
Run or walk in place for 15 to 25 seconds
Mountain climbers (here): 30 seconds
Run or walk in place for 15 to 25 seconds
Jumping jacks (here): 30 seconds
Run or walk in place for 15 to 25 seconds
Basketball jump shots (here): 30 seconds
Run or walk in place for 15 to 25 seconds
Ski jumps (here): 30 seconds
Run or walk in place for 15 to 25 seconds
Burpees (here): 30 seconds
Run or walk in place for 15 to 25 seconds
Quick feet (here): 30 seconds
Run or walk in place for 15 to 25 seconds
Week 7 to Week 12
Circuit-Training Program
On Monday, Tuesday, Wednesday, Thursday, and Friday, do 5 sets of the circuit, followed by the boot camp cardio routine:
Dips (here): 10 to 12 reps
Rest 15 to 25 seconds
Lunges (here): 10 to 12 reps
Rest 15 to 25 seconds
Bent-over rows (here): 10 to 12 reps
Rest 15 to 25 seconds
Upright rows (here): 10 to 12 reps
Rest 15 to 25 seconds
Biceps curls (here): 10 to 12 reps
Rest 15 to 25 seconds
Body-weight squats (here): 10 to 12 reps
Rest 15 to 25 seconds
Push-ups or modified push-ups (here): 10 to 12 reps
Rest 15 to 25 seconds
Body-weight calf raises (here): 10 to 12 reps
Rest 15 to 25 seconds
Boot Camp Cardio Routine
On Monday, Tuesday, Wednesday, Thursday, and Friday, after the circuits, do 6 cycles of these moves:
Jumping jacks (here): 30 seconds
Run or walk in place for 15 to 25 seconds
Burpees (here): 30 seconds
Run or walk in place for 15 to 25 seconds
Ski jumps (here): 30 seconds
Run or walk in place for 15 to 25 seconds
Basketball jump shots (here): 30 seconds
Run or walk in place for 15 to 25 seconds
High knees (here): 30 seconds
Run or walk in place for 15 to 25 seconds
Switch feet (here): 30 seconds
Run or walk in place for 15 to 25 seconds
Mountain climbers (here): 30 seconds
Run or walk in place for 15 to 25 seconds
Quick feet (here): 30 seconds
Run or walk in place for 15 to 25 seconds
Making the Cut: Real People, Real Results
Name: Stacy Ezel
Age: 46
Location: Phoenix, Arizona
Occupation: Real estate
Height: 6'0"
Starting weight: 206 pounds
Ending weight: 188 pounds
I wanted to try The Cut because I wanted to be able to look in the mirror and be proud of myself. My weight’s been an issue for the last three years or so, and I have tried other diets before. The diets would work for a little bit, but then I would lose focus or get bored with the program. Plus the nutritional guidelines were too general.
I was excited and nervous at the same time to start The Cut, and I noticed a difference in my body in the first two weeks. With a more positive direction and overall nutrition plan, I now feel empowered to do better for myself, my body, my health, and my future.
ADVANCED GYM EXERCISE PLAN
Week 1 to Week 6
You’ll exercise 5 times a week, lifting weights and then doing cardio. (If the Monday/Tuesday/Wednesday/Thursday/Friday routine doesn’t work for you, feel free to choose another schedule. Just maintain the same timing and take two days of rest during the week.)
Warm up for 3 to 5 minutes before you start lifting weights. When you do a superset, do all of the exercises of the superset before resting for 15 to 25 seconds, then starting the next exercise.
Circuit-Training Program
On Monday through Friday, do 4 sets of the circuit routine for the day, followed by cardio:
Monday
Chest/biceps superset (1 chest exercise, 1 biceps exercise; repeat)
Chest exercises
Chest presses (here): 10 to 12 reps
Upright flies (using butterfly chest machine) (here): 10 to 12 reps
Push-ups (here): 10 to 12 reps
Biceps exercises
Biceps curls (here): 10 to 12 reps
Preacher curls (here): 10 to 12 reps
Cable biceps curls (here): 10 to 12 reps
After the supersets, do 4 sets of the following ab exercises:
Ab exercises
Sit-ups (here): 30 reps
Leg raises (using Roman chair) (here): 30 reps
Kneeling cable crunches (here): 30 reps
Tuesday
Leg/triceps supersets (2 leg exercises, 1 triceps exercise; repeat)
Leg exercises
Smith machine squats (here): 10 to 12 reps
Lunges (here): 10 to 12 reps
Leg extensions (here): 10 to 12 reps
Body-weight calf raises (here): 15 to 20 reps
Prone leg curls (here): 10 to 12 reps
Calf raises on leg press machine (here): 30 reps
Triceps exercises
Dips (here): 10 to 12 reps
Triceps kickbacks (here): 10 to 12 reps
Triceps push-downs (here): 10 to 12 reps
Wednesday
Shoulder/back superset (1 shoulder exercise, 1 back exercise; repeat)
Shoulder exercises
Shoulder presses (here): 10 to 12 reps
Front raises (here): 10 to 12 reps
Upright rows (here): 10 to 12 reps
Shoulder shrugs (here): 10 to 12 reps
Back exercises
Pull-ups (here): 10 to 12 reps
Lat pull-downs (here): 10 to 12 reps
T-bar rows (here): 10 to 12 reps
Bent-over rows (here): 10 to 12 reps
After the supersets, do 4 sets of the following ab exercises:
Thursday
Chest/biceps superset (1 chest exercise, 1 biceps exercise; repeat)
Chest exercises
Chest presses (here): 10 to 12 reps
Upright flies (using butterfly chest machine) (here): 10 to 12 reps
Incline push-ups (here): 15 to 20 reps
Biceps exercises
Preacher curls (here): 10 to 12 reps
Biceps curls (here): 10 to 12 reps
Seated hammer curls (here): 10 to 12 reps
Friday
Ab exercises
Bicycles (here): 30 reps
In and outs (here): 30 reps
Sit-ups (here): 30 reps
Cardio (60 minutes)
You can use any piece of cardio equipment for this part of the workout—elliptical, stair machine, treadmill, or exercise bike.
If you use the treadmill, warm up for 15 minutes at 4.0 mph, or a pace that feels fairly easy to you. For the next 45 minutes, do the following intervals:
Walk or jog at 4.0 mph, then run at 7.0 to 8.0 mph for 30 seconds; repeat for 45 minutes. (If that speed is too fast for you, choose a speed that makes you feel somewhat uncomfortable; the key is to be out of breath and pushing yourself during the faster part of the interval.)
If you use a different piece of equipment, warm up at an easy pace for 15 minutes, and follow the same 30 seconds/30 seconds intervals for 45 minutes, for a total of 60 minutes including the warm-up.
Week 7 to Week 12
Circuit-Training Program
On Monday through Friday, do 4 sets of the circuit routine for the day, followed by cardio:
Monday
Leg/ab superset (1 leg exercise, 1 ab exercise; repeat. After the superset, do the remaining 4 leg exercises)
Leg exercises
Smith machine squats (here): 10 to 12 reps
Leg presses (here): 10 to 12 reps
Calf raises on leg press machine (here): 20 to 25 reps
Wall sits (here): 60 seconds each
Leg extensions (here): 10 to 12 reps
Prone leg curls (here): 10 to 12 reps
Body-weight calf raises (here): 20 to 25 reps
Ab exercises
Planks (here): 60 seconds each
Kneeling cable crunches (here): 30 seconds each
Leg raises (using Roman chair (here): 30 reps each
Tuesday
Chest/triceps supersets (1 chest exercise, 1 triceps exercise; repeat)
Chest exercises
Chest presses (here): 10 to 12 reps
Push-ups or modified push-ups (here): 10 to 12 reps
Incline chest presses (here): 10 to 12 reps
Upright flies (using butterfly chest machine) (here): 10 to 12 reps
Triceps exercises
Triceps push-downs (here): 10 to 12 reps
Dips (here): 10 to 12 reps
Triceps kickbacks (here): 10 to 12 reps
Triceps push-ups (here): 10 to 12 reps
Wednesday
Biceps/back superset (1 biceps exercise, 1 back exercise; repeat)
Biceps exercises
Biceps curls (here): 10 to 12 reps
Preacher curls (here): 10 to 12 reps
Seated hammer curls (here): 10 to 12 reps
Cable biceps curls (here): 10 to 12 reps
Back exercises
Seated low rows (here): 10 to 12 reps
T-bar rows (here): 10 to 12 reps
Bent-over rows (here): 10 to 12 reps
Lat pull-downs (here): 10 to 12 reps
Thursday
Shoulder exercises
Shoulder shrugs (here): 10 to 12 reps
Shoulder presses (here): 10 to 12 reps
Lateral raises (here): 10 to 12 reps
Front raises (here): 10 to 12 reps
Friday
Leg/ab superset (2 leg exercises, 1 ab exercise; repeat)
Leg exercises
Smith machine squats (here): 10 to 12 reps
Leg extensions (here): 10 to 12 reps
Calf raises on leg press machine (here): 20 to 25 reps
Prone leg curls (here): 10 to 12 reps
Body-weight calf raises (here): 20 to 25 reps
Ab exercises
In and outs (here): 30 reps
Leg raises (using Roman chair) (here): 30 reps
Crunches (here): 30 reps
Cardio
Five days a week, after the weight-lifting routine, do the same cardio routine that you did week 1 through week 6: Warm up for 15 minutes at 4.0 mph, or a pace that feels fairly easy to you. For the next 45 minutes, do 30 seconds/30 seconds intervals at 4.0 mph and 7.0 to 8.0 mph, or a speed that makes you feel somewhat uncomfortable. Do 45 minutes of intervals for a total of 60 minutes including the warm-up.
Making the Cut: Real People, Real Results
Name: Stevland Turner
Age: 38
Location: Burbank, California
Occupation: Self-employed
Height: 6'0"
Starting weight: 272 pounds
Ending weight: 236.2 pounds
I’ve wanted to lose weight for about 12 years. I’ve tried other diets and exercise plans before, but I didn’t stay motivated because I didn’t get results fast enough. I decided to make a change in my life, and Obi is an example of where I want to be fitness-wise in the long run, so I decided to try the Cut program.
I thought the program might turn out to be the same as other diets, but I started to see a difference in my body about three weeks in. The Cut program gave me a plan to follow so I didn’t feel like I was out there without a rudder. Having set things to do—the diet and the workouts—is important with a program like this.
Now that I’ve finished the 12 weeks, I feel great and like I’m definitely on the road to getting to the body that I want. I’d tell someone considering The Cut to do it. Stick with it. Twelve weeks isn’t that long a time, and three months are going to pass anyway!