Ashy Bines
7 DAY WORKO UT & NUTRITION PLAN Easy to follow a nd will get you into a great routine!
information
COPYRIGHT + DISCLAIMER 7 Day Kickstarter Copyright Statement and Nutritional Info Disclaimer Unless explicitly stated otherwise, all rights including those in copyright in the content of the website and downloadable material are owned by or controlled for these purposes by Ashy Bines Bikini Body Challenge. Permission granted to reproduce for personal and educational use only.
Nutritional Information and Exercise Disclaimer All information provided within the 7 Day Kickstarter program (including website, marketing and downloadable material) is researched and factual and is for general information and use. For personal advice or assistance for diet related health issues Ashy Bines recommends seeking professional medical advice from your General Practitioner or Accredited Practicing Dietitian. Check with your doctor before beginning any fitness program to avoid/reduce the risk of injury. Perform the exercises presented at your own risk. Ashy Bines accepts no responsibility or liability whatsoever with regard to any injury sustained as a result of using any fitness program presented and/or discussed on the website, downloadable material, email communications or in video format. Ashy Bines accepts no responsibility or liability whatsoever with regard to the accuracy, completeness or usefulness of any information on the 7 Day Kickstarter website or the contents of any external sites viewed via the site. We reserve our right to discontinue or change the 7 Day Kickstarter at any time. We may also vary the terms of this Disclaimer at any time by updating them on the website and without notice to you. Your ongoing use of or access to the content following such a variation constitutes your agreement to be bound by such varied terms. For queries or feedback about any of the information published on this website or within the 7 Day Kickstarter, please email
[email protected].
Welcome Hi and Welcome to your 7 Day Kickstarter! I’m so proud of you for taking that first step in going after your health and fitness goals. I know how tough it can be just to get started, especially if you’ve been putting it off for a while or not knowing where to start, what to eat, how to train and who to turn to. With this easy to follow guide you will find out how good your body can feel in just one week. I’ve hand-picked these exercises that I use in my other programs and that give you the best results, fast. This 7 Day Kickstarter gives you exercises that you can do anywhere without having to go to a gym. Plus, over 200,000 girls have loved some of these recipes as a part of my Clean Eating Guide and now you can experience them as a part of your 7 day meal plan that will help change you’re eating habits and boost your body but in a completely delicious way. I also recommend something called a 'Fat Burning Walk' (FBW). This is 40-60 minute moderately paced walk, first thing in the morning, prior to eating. Put simply, walking at this time allows your body to use fat stores for energy. If you’d prefer to do a walk in the afternoon, ensure you haven’t eaten for 3 hours before. I find this has a great impact on my results when I consistently do one every morning and it’s also an awesome way to start my day with a fresh mind! Have fun with it and challenge yourself. Put in the effort and get ready to freshen up your lifestyle to get your body feeling good again.
Ashy xx Day 4 is a Rest Day... If you decide to not have a rest day, you run a greater risk of injury. Whatever workout plan you follow; your muscles are being broken down. It’s in the resting phase that your body builds itself back up. If pushing your body every day, you’ll never give it the opportunity to fully improve. So relax, focus on your nutrition and if you’d really like to do something active then a yoga/stretch session will be perfect as you will probably be feeling a little sore! I would still recommend doing your Fat Burning Walk as well :)
every day
WARM UP
High Knees - 30 sec Run on the spot, get your knees as high as possible.
Leg Swings - 10 each leg Hold onto something, swing each leg back and forth.
Arm Rotations - 10 each arm Make large circles with each arm, 10 forward and 10 back.
Twist - 3 each side Keep your feet in position, twist your arms and look behind you.
Fast Cross Overs - 30 sec Cross your feet and come back to normal stance, repeat quickly.
Stretches Perform some stretches from the following page - specifically areas relating to today’s workout.
every day
POST WORKOUT STRETCH
day one
ALL OVER BODY
1
3
SUMO SQUATS x 30 seconds
Keep your kn eeess . be hind your to
WIDE LEG WALL HOLD x 30 seconds
2
4
WALKING LUNGES x 30 seconds
Ke e p y b e h in d yoou r kn ees u r t o es .
MOUNTAIN CLIMBERS x 30 seconds Fa st movements kn ees to ch est. ,
S it w it h ba ck le an in g ag ainst w all, sh ould er s ba ck .
5
PUSH UPS x 30 seconds
n1 op t i o
6
HIGH PLANK x 30 seconds
B utt do w n, ha sh ould er s. B eg inndnes un der have kn ees on grours can nd .
op tion 2
10 SECONDS REST BETWEEN EACH EXERCISE COMPLETE ENTIRE CIRCUIT 3 TIMES (1 MINUTE BREAK BETWEEN EACH ROUND)
day two
LOWER BODY & LOWER BACK
1
2
CURTSEY SQUATS x 15 each leg
SQUAT JUMP PULSE x 12
Keep good posture!
3
SUPERMAN HAMSTRING CURL x 15 d Li ft your arm souannd , le gs off th e gr gs . cu rl your le
Pulse on ce at th e bottom .
4
SUPERMAN + 3 CLAPS x 15
C l ap 3 top o f t ht i mes a t t h e S Q U E E Z is h o ld an d E y ou r bu tt .
5
SINGLE LEG BUTT RAISES x 15 each leg
SQUEEZE your butt at th e top .
10 SECONDS REST BETWEEN EACH EXERCISE COMPLETE ENTIRE CIRCUIT 4 TIMES (1 MINUTE BREAK BETWEEN EACH ROUND)
day three
UPPER BODY & ABS
1
TRICEP DIPS x 12
The furt her aw ay you r feet are , the mo re cha llen gin g thi s exerci se is. Keep you r bac k clo se to the ben ch or cha ir, elbo ws in.
2
PUSH UP TO PLANK x 12
S tr aigh ten on e arm at a ti me. th en co me ba cks. do w n to elbo w O P TION : S ta y on K nees
3
4
PUSH UPS x 12
op t i o
n1
TOE TAPS x 30
S ta y up an as m any t imd tap y ou r to es es as y in a ro w. ou can
op tion 2
5
OPPOSITE ARM TO LEG x 15 each side
10 SECONDS REST BETWEEN EACH EXERCISE COMPLETE ENTIRE CIRCUIT 3 TIMES (1 MINUTE BREAK BETWEEN EACH ROUND)
day four
REST { IT’S ALL PART OF THE PROGRAM }
day five
CARDIO
1
FAST SKIPPING x 45 seconds
+
BURPEES x 10
2
STEP UPS x 15 each leg
+
SHUTTLE RUNS 10 x 20 metre
3
MOUNTAIN CLIMBERS x 25 each leg
+
JET STAR JUMPS x 20
20 SEC REST Repeat 8 times
If you don ’ t have a skipp ing rop e, sprint on th e spot with hig h knees.
Fa st movements , kn ees to ch est.
4
CHAIR TOE TAPS x 50
ents , Fa st mo vye omu r feet . a ltern a te
+
FAST SIDE STEPS 4 x 20 metre
20 SEC REST Repeat 4 times
day six
BOOTY BURN
1
3
DONKEY KICK x 20 each leg
SQ UE EZ E you r butt at the top .
BUTT RAISE ON HEELS x 30
2
4
BUTT RAISE SINGLE LEG Mini Pulses for 20 sec each leg
SQ UE EZ E your butt at th e top .
SQUEEZE your butt at th e top .
5
STRAIGHT LEG LIFT x 20 each leg SQ UE EZ E your butt at th e top .
JUMP LUNGE TO JUMP SQUAT x 10
JU M P IN TO SQ UA T
JU M P IN TO LU NG E
JU M P IN TO SQ UA T
10 SECONDS REST BETWEEN EACH EXERCISE COMPLETE ENTIRE CIRCUIT 3 - 5 TIMES (1 MINUTE BREAK BETWEEN EACH ROUND)
day seven
JUMPIN JUMPIN
1
TRAVELLING FROG JUMPS x 10
Land so ftly with your kn ees bent .
2
JUMPING LUNGES x 8 each leg
Ju mp an d sw itc h legs - lan d so ftly!
3
LATERAL HOPS x 50 Sm all , fast ju mp s fro m sid e to sid e.
4
LATERAL HIGH JUMPS X 12
High tuck ju mp s fro m sid e to sid e.
5
BURPEE WITH TUCK JUMPS x 10
TU CK YO UR KN EE S UP !
10 SECONDS REST BETWEEN EACH EXERCISE COMPLETE ENTIRE CIRCUIT 3 - 5 TIMES (1 MINUTE BREAK BETWEEN EACH ROUND)
CONGRATULATIONS!
If you like this 7 Day Kickstarter then you will LOVE my other comprehensive programs! Don’t stop now, you have already taken the HUGE first step of getting active and cutting out refined, processed foods from your diet. Take a look at my website for all the other programs I currently offer, both in person and online!
www.ashybines.co
