1ST EDITION

CPT
FIT
guide

By Claire P. Thomas
 TABLE Of
CONTENTS
01
ABOUT

03
BREAKDOWN

05
EXPECTATIONS

WARM UP
07 COOL DOWN

09
CARDIO

13
PHASE 1

PHASE 2
19
 ABOUT ME

HOW I STARTED
Hey there, I'm Claire! Ever since I was a kid I have truly enjoyed working out. From a
young age, I can remember doing sit-ups and pushups before bed & making it my
mission to complete more each night. During school at recess I was determined to beat
all the boys at arm wrestling and racing. I have always been instilled with this
competitive drive & when I got older it was fulfilled through my sports. I competitively
played soccer, basketball & track for the majority of my life. My dream was to compete
at the next level & when I was given the opportunity to join the University of Oregon
track & field team as a hurdler & heptathlete, I couldn’t pass it up. Although my
collegiate athletic career has now ended, my passion & desire for fitness & exercise has
not. I am pursuing my dream of becoming a personal trainer and being a helpful
resource to individuals ready to make positive & healthy changes in their lives.

WHY I LOVE IT!

Exercise is my escape. It's my go to feel good that I can't seem to find in anything else. I
am infatuated by the way we can manipulate and design our bodies to grow, strengthen,
stretch, & shed in the ways we are committed to doing so. I am truly inspired by the
fitness community & by the fire that fuels individuals to be the best version of
themselves. If there is one thing more fulfilling to me than reaching a personal goal, it's
helping someone else reach one of their own. I want to help you! I want to share with you
the tools & skills you can use to create your ideal body. More importantly, I want to help
you become even more confident, healthier & happier.

ABOUT
1
 I USE IT TOO!
When my athletic career ended I
ABOUT THE
guide:
struggled to find workouts that
were challenging, yet enjoyable.
After years of constantly trying
new techniques through A LOT of
THE CPT FIT GUIDE IS A trial & error, I finally created a
HELPFUL STRENGTH & plan that I love & use every day! I
CARDIO PLAN FOR USERS trust that this plan will work for
SEEKING TO SHED you too, but you must be willing
STUBBORN BODY FAT & committed to put in the hard
WHILE STRENGTHENING & work that it takes.

TONING LEAN MUSCLE. HOW DOES IT WORK?

DESIGNED TO
By combining full-body strength
ACCOMMODATE ALL BODY training with anaerobic & aerobic
TYPES & TARGET EACH cardio exercise. Due to the
MUSCLE GROUP, THIS nature of my former athletic
GUIDE IS PERFECT training experience, I have
FOR BEGINNERS AS WELL learned to use both training
AS EXPERIENCED protocols for optimum results.
The combination of proper
INDIVIDUALS WITH A
nutrition, strength training
GOAL OF BETTERING
& cardio is the most effective
THEMSELVES method for burning fat &
PHYSICALLY AS WELL AS increasing lean muscle mass.
MENTALLY. 

  
ABOUT
2
BREAKDOWN
The CPT Fit Guide is eight weeks long, but can be repeated as many
times as desired. This program is divided into two four-week phases.
Each phase is a combination of similar workouts; however, the load
will increase and so will the results. Here’s how they break down:

PHASE 1: WEEKS 1-4

The first month is programmed to develop the foundation for your goal
physique. It is very important to be mindful of any limitations that might
arise during this phase so that your high intensity training doesn’t lead to
an injury. However, I expect you to advance through Phase 1 with as
much intensity & excitement as you can because this is where you will
develop a steady routine & establish or maintain healthy habits.

PHASE 2: WEEKS 5–8

After you create a well-balanced conditioning base in the Phase 1, it’s
time to dig deeper for Phase 2. Because your body has adapted & 
become somewhat comfortable with the previous workload, it will react
greatly to an increase in training volume and intensity. It is extremely
important to prioritize your amount of recovery during Phase 2 in order
make the most of this program & to see the best results. Make sure that
you are getting enough sleep, warming up/cooling down before & after
every workout, hydrating constantly & fueling your body with proper
nutrition.

BREAKDOWN
3
 EXAMPLE WEEKLY SCHEDULE 
Progression:
Week 1   STRENGTH            CARDIO                 CORE              

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

week 8

BREAKDOWN
4
 EXPECTATIONS
EQUIPMENT REQUIRED:
* Basic Gym Equipment:
Squat rack with stocked weight plates
Bench
Dumbbells & Kettle Bells
Hamstring curl & leg extension machine
Smith machine
Cable machine w/ rope & wide angled bar attachments
Assisted pull-up machine or pull-up bar & resistance band
Your mindset is your biggest piece of equipment! POSITIVITY & OPTIMISM
GO A LONG WAY IN THE GYM. THEY ARE WHAT PUSH YOU THROUGH
YOUR WORKOUTS & HELP YOU SUCCEED.
*please note that if you do not have a certain piece or pieces of equipment, shoot me an
email and I can suggest an alternative option for you to work the same muscle group.

RECOMMENDED PRODUCTS:
CPT Fit Core Guide

DIETARY PRECAUTIONS:
When partaking in either strength training or HIIT, it is important to adhere to a
healthy diet. When doing both simultaneously, it is imperative. Two
macronutrients you must never withhold from are protein & carbohydrates.
Protein is essential for muscle development, while carbs are needed to restore
the muscle's primary energy source, glycogen. Healthy fats & fiber are also
necessary to keep energy levels up, so be sure to consume plenty of veggies,
fruits, nuts & whole grains. Hydration is also a key component to a healthy diet
& you should be constantly drinking water throughout the day. 

EXPECTATIONS
5

MEASURE
YOUR  gain muscle, those selfies will
Success
DITCH THE SCALE!
Your weight can fluctuate
drastically over the course of a
24-48 hour period. Depending on
what you ate, how much water
you drank, if your food contained
sodium,  what time of day you
weighed yourself, your weight
may change. You may also find
that the scale went up because
you gained some muscle. This is
called body recomp (which is
especially common when you're a
beginner to weight training). You
must keep in mind that muscle
outweighs fat. Muscle is
approximately 18% more dense
than fat. Tracking weekly
measurements will keep you in
check & allow you to not focus as
much on the scale. While your
weight may fluctuate, your waist,
hips, & other measurements may
be decreasing. 
PROGRESS PHOTOS
Progress photos are an excellent
way to track your progress.
Whether you want to lose fat or
help you stay on track & keep you
motivated, even when you think
nothing has been working. You
don’t have to show anyone!
(Although I would LOVE to see
them if you're willing to show off
your hard work). They can just
serve as a visual timeline of your
body’s gradual transformation 
& hopefully help you stay
dedicated for the long haul. One
day you might even surprise
yourself & your "after" photos will
become your "before" photos! 
MAKE IT A ROUTINE
It is important to take your
progress photos at the same
time/day every week. You should
also take them on an empty
stomach & in bright lighting. I
take mine right when I wake up
every Wednesday morning. Set
an alarm on your phone or leave
a sticky note on the mirror to
help you remember. 
EXPECTATIONS
6
 WARMUP
It is extremely important to gradually warm your muscles & increase your heart rate
prior to each workout in the CPT Fit Guide in order to prepare your body for exercise
& prevent it from injury.

STEP 1: Begin each warm up with 5-10 minutes of steady cardio on a piece of
exercise equipment (treadmill, bike, stair-stepper, rower, elliptical, etc.). Gradually
increase your effort until you start to slightly sweat.

STEP 2: Find an open area & perform 10 reps of each of the following movements:

ALTERNATING LEG SWINGS ALTERNATING 

STANDING INCHWORM SEQUENCE
FORWARD + BACKWARD
LUNGE TO SQUAT SIDE LUNGES

LEG SWINGS
SIDE TO SIDE

ARM CIRCLES
FORWARD +
BACKWARD

WARM UP
7
COOL DOWN
Cooling down after a workout is just as important as warming up. After physical
activity, your heart is still beating faster than normal, your body temperature is higher
& your blood vessels are dilated. A cool-down after physical activity allows a gradual
decrease at the end of your workout.

It’s good to stretch when you’re cooling down because your limbs, muscles and joints
are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to
muscles cramping and stiffness.

After each workout in this guide, hold each of the following stretches for 30 seconds
or more. After each HIIT workout, jog for a few minutes before performing these
stretches. 

COOL  DOWN
8
 CARDIO
 HIIT         VS.  LISS
      
High Intensity Interval Training, LISS stands for Low-Intensity Steady

_______________________________________________________________
otherwise known as HIIT, is a form of State training. Opposed to HIIT being a
anaerobic, fast-paced exercise that form of anaerobic exercise, LIIS is a
has been proven to burn through form of aerobic exercise. Long-
calories in a short amount of time. distance running is a great example
HIIT gets your heart rate close to its  of LISS exercise because it requires
max & then lets you rest briefly before low intensity for a long duration of
you do it all again. By alternating time. LISS is great for increased
between moderate intensity energy, better blood flow, a stronger
exercises & high intensity ones, you heart, overall cardiovascular
are able to accomplish a lot more in a health, & in the initial stages of a
briefer time period. Yes, HIIT should workout program, effective fat
be intense, but pushing too hard, too burning. However, the body quickly
fast can result in injuries & other adapts to become more aerobically
setbacks. It is important to listen to efficient, so only doing LISS training
your body, modify as can eventually become
needed, & complete each movement counterproductive to your goals,
with proper form. especially if one of your goals is long-
term fat loss & maintenance.
HIIT is a great way to get stronger, 
faster, build endurance, burn more A person would need to continually
calories (even while you run or work for longer distances &
sleep) & improve your overall physical durations just to burn the same
performance. It’s also great for amount of calories they did when they
boosting your metabolism, preserving first started. That’s why having a
your body’s lean muscle balance of both types of cardio is so
mass & gaining cardiovascular & fat vital. It keeps the body guessing, as
burning benefits. well as helps prevent cardio plateau.

CARDIO
9
 around 1. Bodyweight HIIT Circuit

10 MIN
Moves: Burpees, push-ups, jump lunges,
sit-ups, body squats

HIIT Perform each move above for 20

workouts
seconds, trying to get as many reps in as
you can with 10 seconds of rest between
moves. Do 5 full sets. 

2. Park Bench Circuit

Moves: 30 sec sprint, step-ups, incline push-ups, decline push-ups,
tricep dips

Perform 1 sprint then 10 reps of each of the other moves on a bench.

Repeat for a total of 5 rounds. Take 1 minute rest between rounds.

3. Treadmill Intervals

Walk on a very steep incline for 5 minutes. After 5 minutes, step off to the
side of the treadmill & return incline to zero. Crank the speed up to your
maximum & perform 30 second sprint. Carefully grab handles & jump to
the sides, straddling the moving tread. Do not lower the speed, wait 30
seconds and proceed to another 30 second sprint. Perform a total of 5
sprints.

4. Stationary Bike Intervals

 
30 seconds high intensity/resistance, 1 minute low intensity (x3)
30 seconds high intensity,  30 seconds low intensity (x4)
15 seconds high intensity, 30 seconds low intensity (x5)

CARDIO
10
 1. CRAZY X's ON THE TURF

*I prefer to do this workout barefoot. Start at one

around corner of a turf field & sprint diagonally until you

20 MIN reach the opposite corner. Walk the length of the end
zone until you reach the next corner. Again, sprint

HIIT diagonally until you reach the opposite corner, & walk
the end zone back to where you originally started. 2
workouts sprints = 1 "X." Perform a total of 3 X's. Jog for 5
minutes around the turf. Perform another 3 X's for a
total of 12 sprints.

2. TREADMILL INCLINE INTERVALS

 Starting at a level 2 incline, repeat the following 6 steps until you have reached 20
minutes.

1. Walk for 2 minutes between 3-4 level speed

2. Step off treadmill & perform 10 burpees
3. Step back on treadmill & increase incline 1 level, keeping speed the same.
Walk 2 minutes.
4. Step off treadmill & perform 10 push-ups
5. Step back on treadmill & increase incline 1 level, keeping speed the same.
Walk 2 minutes.
6. Step off treadmill & perform 10 body squats

3. 15 MIN TREADMILL, ROW MACHINE OR BIKE INTERVALS

Begin workout by running, rowing, or biking one mile as fast as you can. Perform
one of the three options below for the remainder of the 15 minutes

Beginner: 20 seconds of work, 40 seconds recovery *

Intermediate: 30 seconds of work, 30 seconds of recovery*
Advanced: 40 seconds of work, 20 seconds of recovery*

*Recovery, in this case, is completely off from your equipment. Safely step to the
side of the treadmill, rower or bike and wiggle out your legs while you count your
rest time. If you choose to use a treadmill, leave it rolling while you rest. Be very
cautious getting back on. Lower the speed if you need to. 

CARDIO
11
 1. ELLIPTICAL FOR LISS

LISS
The elliptical is great because it is low
impact & effective. I prefer using ellipticals

workouts
with moving arm handles to get more of a
full-body burn.

At a steady pace, go forward for 15 minutes

and then pedal backwards for 15 minutes.

2. JOGGING FOR LISS

Start by jogging at a steady pace that would be easy to carry a conversation

during. Begin jogging inside or outside for 30 minutes & work your way up to an
hour as you build your endurance. 

3.
ROWING FOR LISS

Rowing at an intense level for a number of meters for time is a popular CrossFit
workout, but what many people fail to realize is that rowing is also a great steady
state cardio workout.

Row 30 minutes at a brisk pace but keeping the rate as steady as possible. Bump
up the intensity if you feel you can go harder but ensure that you’re not pushing
yourself too much so you can make it the full 30 minutes.

4.
SWIMMING FOR LISS:

The ultimate full-body workout that is virtually pain free & low impact is swimming.
Changing up the different types of strokes will enable you to work the different
muscles & the natural kicking movement will emulate walking/jogging movements
that will provide a great cardio workout that is great for your joints.

Pick 2 or 3 strokes you are the best at & continuously swim up & down the length of
the pool without letting your feet hit the bottom. Change strokes every 5 minutes.
Swim continuously for 20-40 minutes for the full workout.

CARDIO
12
WORKOUTS
phase 1, weeks 1-4
MONDAYS | weeks 1-2
chest & biceps

(click title for video tutorial)

Chest Dumbbell Circuit
Cable Flyes
Incline Push-Ups
Dumbbell Bicep Curl Circuit
Single Arm Cable Curls
Chin-Ups

TUESDAYS | weeks 1-2

cardio & core

10

CPT FIT CORE GUIDE

PHASE 1
13
WEDNESDAYS | weeks 1-2
back & triceps

Single Arm Dumbbell Row (each arm)

Straight Arm Pull-Downs *only do first grip

Pull-Ups *can be assisted

Standing Dumbbell Tricep Extensions

Single Arm Tricep Cable Kickbacks

Bench Dips w/ Knees Bent

THURSDAYS | weeks 1-2

cardio & core

12

CPT FIT CORE GUIDE

PHASE 1
14
FRIDAYS | weeks 1-2
legs & shoulders

Barbell Back Squat

(10 each leg)
Forward Walking Dumbbell Lunges
Dumbbell Step Ups
Sumo Squats w/ Kettle-Bell

Seated Dumbbell Shoulder Press

Front + Side Dumbbell Shoulder Raises
Commandos

SATURDAYS & SUNDAYS

weeks 1-2
Rest

PHASE 1
15
MONDAYS | weeks 3-4
chest & biceps

Chest Dumbbell Circuit 

Low Cable Flyes

Regular Push-ups

Dumbbell Bicep Curl Circuit

Bicep Cable Curls w/ Rope
Chin-Ups

TUESDAYS | weeks 3-4
cardio & core

11

CPT FIT CORE GUIDE

PHASE 1
16
WEDNESDAYS | weeks 3-4
back & triceps

Seated Cable Row (Wide)

*2nd grip on video
Straight Arm Pull-Downs (Reverse Grip)
Back Extensions *5 with, 5 w/out weight plate

Pull-Ups *can be assisted

Tricep Cable Extensions w/ Rope

Single Arm Cable Tricep Kickbacks

Bench Dips w/ Legs Extended

THURSDAYS | weeks 3-4

cardio & core

12

CPT FIT CORE GUIDE

PHASE 1
17
FRIDAYS | weeks 3-4
legs & shoulders

1 & 3/4 Back Squats

Forward Walking Dumbbell Lunges
Dumbbell Step-Ups
Double Leg Extensions *1st half of video

Seated Dumbbell Shoulder Press

Front + Side Dumbbell Shoulder Raises
Commandos

SATURDAYS | weeks 3-4

Rest

SUNDAYS | weeks 3-4
Cardio & Core

12

CPT FIT CORE GUIDE

PHASE 1
18
WORKOUTS 
phase 2, weeks 5-8
MONDAYS | weeks 5-6
chest & biceps

Chest Plate Circuit

Low Cable Flyes
Cable Flyes *one after the other

Decline Push-ups
Dumbbell Bicep Curl Circuit

Bicep Cable Curls w/ Rope

Chin-Ups *can be assisted

TUESDAYS | weeks 5-6
cardio & core

10

CPT FIT CORE GUIDE

PHASE 2
19
WEDNESDAYS | weeks 5-6
back & triceps

Seated Cable Row (Narrow)

Wide Grip Lat Pull-Downs

Back Extensions
Pull-Ups *can be assisted

Single Arm Tricep Cable Kickbacks (each arm)

Medicine Ball Push-Ups 3x5

Dips on Dip Bar *can be assisted

THURSDAYS | weeks 5-6
cardio & core

12

CPT FIT CORE GUIDE

PHASE 2
20
 FRIDAYS | weeks 5-6
legs & shoulders

(click title for video tutorial)

Single Leg Dumbbell Squats
Walking Pulse Lunges w/ Kickback

Hamstring Curls *only do 1st variation on vid

Kettle-Bell Squat & Swing

Arnold press
Front + Side Dumbbell Shoulder Raises
Shoulder Press to Commandos

SATURDAYS | weeks 5-6
Rest

SUNDAYS | weeks 5-6

Cardio & Core

11

CPT FIT CORE GUIDE

PHASE 2
21
MONDAYS | weeks 7-8
chest & biceps & cardio

Chest Plate Circuit

Low Cable Flyes
Cable Chest Flyes
Burpees w/ Push-up
Dumbbell Bicep Curl Circuit
Single Arm Cable Curls

Bicep 21's w/ EZ Bar

12

TUESDAYS | weeks 7-8

cardio & core

10

CPT FIT CORE GUIDE

PHASE 2
22
WEDNESDAYS | weeks 7-8
back & triceps

Seated Cable Row (Wide)

Seated Cable Row (Narrow)
Straight Arm Pull-Downs
Wide Grip Lat Pull-down Behind Head
Back Extensions
Pull-ups *can be assisted

Skull Crushers w/ EZ Bar

Single Arm Cable Tricep Kickbacks
Medicine Ball Push-Ups
Dips on Dip Bar *can be assisted

THURSDAYS | weeks 7-8

cardio & core

6 12

CPT FIT CORE GUIDE

PHASE 2
23
 FRIDAYS | weeks 7-8
legs & shoulders

Single Leg Barbell Back Squats

Hamstring Curls
Leg Extensions *only do 1st variation of each vid

Curtsy Lunges on Smith Machine

Kettle-Bell Squat & Swing
Shoulder Plate Circuit
Front + Side Dumbbell Shoulder Raises
Shoulder Press to Commandos

SATURDAYS | weeks 7-8
Rest

SUNDAYS | weeks 7-8
Cardio & Core

11

CPT FIT CORE GUIDE

PHASE 2
24
 PLEASE
 NOTE:

 YOU DO NOT HAVE TO BEGIN THIS PROGRAM ON A

MONDAY. "DAY 1" CAN BE ANY DAY OF THE WEEK.
WITH THIS BEING SAID, YOUR REST DAY DOESN'T
NEED TO FALL ON A SATURDAY.
IN ORDER TO SEE RESULTS, YOU MUST FOLLOW A
HEALTHY DIET. EMAIL ME IF YOU HAVE ANY
QUESTIONS. 
YOU SHOULD TRY TO INCREASE THE AMOUNT OF
WEIGHT YOU ARE LIFTING AFTER EACH SET, AS
WELL AS EACH WEEK. 
THE CPT FIT GUIDE IS SUBJECT TO STANDARD
TERMS & CONDITIONS, DISCLAIMER & IS PROTECTED
BY COPYRIGHT. PLEASE DO NOT SHARE IT, SELL IT,
OR COPY IT. 
I CANNOT BE HELD RESPONSIBLE FOR ANY INJURY
YOU MAY INCUR. IT IS RECOMMENDED THAT YOU
CONSULT A PHYSICIAN BEFORE BEGINNING ANY
EXERCISE OR WEIGHT-LOSS REGIMEN.
 CONTROL YOUR MIND. 
CONQUER YOUR BODY.

www.clairepthomas.com
@clairepthomas

hi@clairepthomas.com