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  • Cover Page

  • 7 DAY HOME WORKOUT CHALLENGE | TANA ASHLEE 2

    Tana Ashee's - 7 Day Home Workout Challenge

    TrainwithTana.com

    Copyright © 2016 Tana LLC

    Author: Tana Ashlee

    All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

    Before beginning any new exercise program it is recommended that you seek medical advice from your personal physician. This book is not intended to be a substitute for the medical advice of a licensed physician. The reader should consult with their doctor in any matters relating to his/her health.

    Cover & Book Design © 2016 James Rivers - Titan Media Marketing

  • 7 DAY HOME WORKOUT CHALLENGE | TANA ASHLEE 3

    Introduction Hey gang, I have something very cool for you today… I wanted to HOOK you up with something that will help you burn fat and get into better shape.

    Let's face it, working out at the gym or finding time to get there isn't always easy.

    I can't assist you AS MUCH as I could if you were in one my bootcamps or training programs that utilize metabolic training to get your body tight and toned super fast.

    BUT TODAY … I am giving you these 7 DONE FOR YOU HOME WORKOUTS as a way of saying thank you for all the support, reading my emails and caring about yourself.

    These are easy to follow, and will help you TORCH body fat any place you happen to be.

    The following workouts are at-home bodyweight only workouts that you can do anytime you want.

  • 7 DAY HOME WORKOUT CHALLENGE | TANA ASHLEE 4

    6 Nutritional Tips To Enhance Your Results

    1. Drink Water – Keeping hydrated throughout day is always key and even more so when you are working out. Try to dink about 2.5 liters daily. You know you’re hydrated, when your urine is clear or nearly clear.

    2. Avoid Junk Food And Fast Food – Instead, cook at home and discover how easy it is to transition from a diet filled with processes foods to a clean eating plan. Go here for endless clean eating recipes.

    3. Eat More – Eat plenty of fresh fruits, veggies, nuts, lean protein, and low-fat dairy; and avoid overly processed foods that are packed with sodium and refined sugar.

    4. Eat Smaller Portions – Have smaller portions about the size of your fist. I highly recommend having 3 small meals and 2-3 clean snacks each day.

    5. Sodas – Give up all sodas including the diet ones as they contain either loads of sugar or artificial sweeteners. Join my 30 Day No Soda Challenge.

    6. Read Labels and Look At The Ingredient List – If the product contains refined sugar, enriched white flour and is high in sodium, it’s a food best left on the shelf. If you can’t pronounce each of the ingredients or know what they are, you probably shouldn’t be buying it.

    These six tips will help you to eat clean. Learn more about clean eating by reading my post on Quick and Easy Meal Tips.

    http://trainwithtana.com/no-soda-challenge/ https://trainwithtana.com/quick-and-easy-meals/

  • 7 DAY HOME WORKOUT CHALLENGE | TANA ASHLEE 5

    Workout Tips Ý Each workout is only about 10-20 minutes long Ý You only need your body! (no equipment needed) Ý You will be counting “reps” during the movement (for

    the most part) and looking at your watch during the rest periods to keep yourself honest. Just make sure you move from one exercise to the next with little or no rest until the small break period!

    Ý You can do these exercises at any point of the day Ý Try to vary your workouts (don’t do the same workout over

    and over again) Ý Get your a timer or stopwatch or you can download a cool

    app like Seconds Pro and put these workout in there so you can take them with you on the go. No Excuses!

    Ý You may even consider doing 2 home workouts per day split with at least 6 hours apart. Exception: Don’t do a home workout if you’ve completed a boot camp that day.

    Ý Believe in yourself!

    Ready? Let's Get Started...

    http://www.runloop.com/seconds-pro

  • 7 DAY HOME WORKOUT CHALLENGE | TANA ASHLEE 6

    Always Warm-Up With The Following Routine

    REPEAT CIRCUIT 1 TIMES WITH MINIMAL REST

    Exercise Time

    Jump Squats 1 Min

    Jump Rope Quick 30 Secs

    Jumping Lunges 1 Min

    Jump Rope Quick 30 Secs

    Burpees 1 Min

    Jump Rope Quick 30 Secs

    Mountain Climbers 1 Min

    Jump Rope Quick 30 Secs

    (Note: If No Jump Rope You Can "Fake Jump Rope")

    Warm-Up

  • 7 DAY HOME WORKOUT CHALLENGE | TANA ASHLEE 7

    WORKOUT #1 - THE DIRTY 30

    Exercise Reps

    Push-Ups (rest if you need to but get it done) 30

    Alternating Reverse Lunges With Hands On Head 30/Side

    Squat Jumps 30

    Straight Leg Raises 30

    Rest For 1 Minute

    Push-Ups (rest if you need to but get it done) 30

    Alternating Reverse Lunges With Hands On Head 30/Side

    Squat Jumps 30

    Straight Leg Raises 30

    Rest For 1 Minute

    Push-Ups (rest if you need to but get it done) 30

    Alternating Reverse Lunges With Hands On Head 30/Side

    Squat Jumps 30

    Straight Leg Raises 30

    Stretch and Cool Down 1-2 Minutes

    COMPLETE CIRCUIT WITH MINIMAL REST BETWEEN EXERCISES

    Workout #1

  • 7 DAY HOME WORKOUT CHALLENGE | TANA ASHLEE 8

    WORKOUT #2 - CLIMBING THE LADDER

    Exercise Reps

    Close Grip Push-ups 5

    Mountain Climbers 10

    Reverse Crunches 15

    Bicycles 20

    Toe Touches 25

    Squats 30

    Fake Jump Ropes 35

    Alternating Forward Lunges With Hands Behind Head 40

    Fake Jump Ropes 35

    Squats 30

    Toe Touches 25

    Bicycles 20

    Reverse Crunches 15

    Mountain Climbers 10

    Close Grip Push-ups 5

    REST 90 SECONDS & REPEAT 1 TIME WITH MINIMAL REST

    Workout #2

  • 7 DAY HOME WORKOUT CHALLENGE | TANA ASHLEE 9

    WORKOUT #3 - THE TUMMY TONER

    Exercise Reps

    Full Sit Ups 15

    Toe Touches 20

    Straight Leg Raises 25

    Bicycles 30

    Plank Holds (hold your body tummy tight 45 seconds) 45 Secs

    REST 30 SECONDS & REPEAT 3 TIMES WITH MINIMAL REST

    Please don’t do this home workout every single time! The name sounds tempting but you’re going to burn more fat with full body exercises and my general boot camp workouts! You can’t do a million sit ups a day and expect a lean, body-fat “free” midsection without full body resistance training workouts and smart eating. I put this workout in because there is nothing wrong with having a workout dedicated to a problem area but don’t fall into the trap of only doing ab stuff and expecting a new body! The 3 am infomercial promise is NOT what we are about! I am about hard work, commitment, science, patience, failing forward and believing in yourself!

    Workout #3

  • 7 DAY HOME WORKOUT CHALLENGE | TANA ASHLEE 10

    WORKOUT #4 - DOUBLE OR NOTHING

    Exercise Reps

    Burpees 10

    Front to Back Jump Squats 20

    Ab Windshield Wipers 20/Side

    Rest 60 Seconds

    Burpees 10

    Front to Back Jump Squats 20

    Ab Windshield Wipers 20/Side

    Rest 60 Seconds

    Burpees 10

    Front to Back Jump Squats 20

    Ab Windshield Wipers 20/Side

    Rest 60 Seconds

    Burpees 10

    Front to Back Jump Squats 20

    Ab Windshield Wipers 20/Side

    Stretch and Cool Down 1-2 Minutes

    COMPLETE CIRCUIT WITH MINIMAL REST BETWEEN EXERCISES

    Workout #4

  • 7 DAY HOME WORKOUT CHALLENGE | TANA ASHLEE 11

    WORKOUT #5 - BOOTY BUSTER

    Exercise Reps

    Squats 10

    Right Leg Reverse Lunge 10

    Right Leg Forward Lunges 10

    Left Leg Reverse Lunges 10

    Left Leg Forward Lunges 10

    Burpees 10

    “Up, Up, Down, Down” Elbow Push-Ups 10

    REST 60 SECONDS & REPEAT 3 TIMES WITH MINIMAL REST

    Workout #5

  • 7 DAY HOME WORKOUT CHALLENGE | TANA ASHLEE 12

    WORKOUT #6 - TAKE IT OUTSIDE SISTA!

    Exercise Reps

    Run As Fast You Can 20 Secs

    Squats with hands behind head 10

    Push Ups 10

    REST 40 SECONDS & REPEAT 6 TIMES WITH MINIMAL REST

    If you’re gonna be outside in a park, this one is perfect! 20 seconds of all out running like “someone is chasing you and looks mean” immediately followed by 10 squats with hands behind hand, and finishing with 10 push ups. You rest 40 seconds then you repeat 6 more times for a total of 7 “all-out” sprints.

    Workout #6

  • 7 DAY HOME WORKOUT CHALLENGE | TANA ASHLEE 13

    WORKOUT #7 - HIIT CARDIO

    Intensity Level Time

    Wam Up Level 2-4 2 Min

    HIIT Training

    High Level 10 30 Secs

    Low Level 5 1 Min

    Repeat For 10 Intervals, Then Cool Down

    Cool Down Level 2-3 2 Min

    Here is a great workout you can do that is way more effective than “steady-state cardio” and it’s faster. This can be done any piece of equipment like an elliptical, treadmill, or stationary bike. Note: Level 1-