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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


IntroductionHey 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.


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/


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


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


Burpees 1 Min


Mountain Climbers 1 Min


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

Warm-Up


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



Squat Jumps 30


Rest For 1 Minute



Squat Jumps 30


Stretch and Cool Down 1-2 Minutes

COMPLETE CIRCUIT WITH MINIMAL REST BETWEEN EXERCISES

Workout #1


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


WORKOUT #3 - THE TUMMY TONER

Exercise Reps

Full Sit Ups 15

Toe Touches 20


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


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



Rest 60 Seconds

Burpees 10



Rest 60 Seconds

Burpees 10



Stretch and Cool Down 1-2 Minutes

COMPLETE CIRCUIT WITH MINIMAL REST BETWEEN EXERCISES

Workout #4


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


Workout #5


WORKOUT #6 - TAKE IT OUTSIDE SISTA!

Exercise Reps

Run As Fast You Can 20 Secs

Squats with hands behind head 10

Push Ups 10


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


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 1-10 is a “perceived level of difficulty” meaning level 1 is super easy for YOU, level 4-6 is moderate and level 10 is your absolute limit. This is not “what the treadmill or elliptical speed or level reads” This is what YOU perceive to be tough for YOUR BODY.

Workout #7


You Made It!!!Congratulations! I’m so proud of you for completing all 7 days!

It isn't easy starting a new exercise program or routine.

In fact, it is usually the most difficult time as your body gets use to new exercises and the increased activity level.

The great thing about these workouts is you can take them with you anywhere on the go!

This is only the beginning of your journey and I would love to continue to help you reach and exceed your fitness goals!

You've done the most important step, which is taking action and getting started.

I would love to work one-on-one with you and be your online coach. I will build you a workout and meal plan that is custom tailored just for YOU!

Would you like that?

YES! Tell me how to started.

Click HERE to learn more.

https://trainwithtana.com/12-week-body-transformation-challenge-special?utm_medium=ebook&utm_campaign=7-day-challenge&utm_source=newsletter


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