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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 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 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 Practitioner or Accredited Practicing Dietitian. Check with your doctor before beginning any tness program to avoid/reduce the risk of injury. Perform 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 tness tness program presented and/or discussed on the website, downloadable material, email communications communications or in video format. Ashy Bines accepts Bines accepts no responsibility or liability whatsoever with regard to the accuracy,, completeness or usefulness of any information on the 7 Day Kickstarter accuracy 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 Kickstarter at any time. We may also vary the terms of this Disclaimer Disclaimer at 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 Kickstarter, please email
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Welcome Hi and Welcome to your 7 Day Kickstarter! I’m so proud of you for taking that rst step in going after your health and tness goals. I know how tough it can be just to get started, especially 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 nd out how good your body can feel in just one week. I’ve hand-picked these exercises exercises that I use in my other programs and that give you the best results, fast. This 7 Day Kickstart Kickstarter er gives 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 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, rst 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 nd 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 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 ea ch 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 - specically areas relating to today’s workout.
every day POST WORKOUT STRETCH
day one AL A L L O V E R B O D Y
1
3
SUMO SQUA S QUATS TS x 30 seconds
p y o o u u r k knn e e e s es . K e e e p s u r t o o e e s. in d y y o o u r b e e h h in
WIDE LEG WALL HOLD x 30 seconds
2
WALKING LUNGES x 30 seconds K e e e e p y y o u r k n n e b e e h i n n d d y o u r t o e e e s e . e s
4
MOUNTAIN CLIMBERS x 30 seconds F a s t t
m o v ve m m ent s , k n e s e s t o c h s e s t t .
S i t t w i t t h h a n i inn g a c k k l e e an b ac ll , in s t t w a l l, a g g a a in k . a c k. ld e r r s s b ac s h h o o u u l d
5
PUSH UPS x 30 seconds
1 p t i o i o n n o p
6
HIGH PLANK x 30 seconds B u t tt t d o w w n , h a n d s u n d e r r s h o u l l d d e r r s . B e g g i n n e r r s c a n h a v ve k n e e s s o n g r o u n d .
i on 2 p t i on o pt
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 SQUA S QUATS TS x 15 each leg
SQUAT SQUAT JUMP PULSE P ULSE x 12
u r e e!! st u r d p o o st p g o o o o d p K e e e p g
3
SUPERMAN HAMSTRING CURL x 15
an d m s an L i f t ft y o o u u r a r r m un d , l e e g g s s o f f ff t h h e e g l r e o re g o un s . c u u r l l y o o u u r g s.
u l s ls e e o onn c e e P m . a t t t h h e e b o o t t t t o o m
4
SUPERMAN + 3 CLAPS x 15
C a l l p 3 t i m e e t t h e e t o p o o f t h i s h s a t o l l d d a n S Q U E n d d E E E Z E E y y o u r b u t tt t .
5
SINGLE LEG BUTT RAISES x 15 each leg
S Q U E E Z E y o o u u r b u u t t t t a t t p . t h h e e t o o p
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
T h e f u r t t h e r r a a w w a y y o u u r f f eet t a a r e , , t h e m o r r e c h a l l l l en g i i n g t h i s ex e r r c c i s e i s . K ee p p y y o u u r b b a c c k c ol l s s e t o t h e k c b en c h o o r c r c h a i r , e b l o ow w s i i n .
2
PUSH UP TO PLANK x 12
en o onn e e S t r r a a i g ig h h t t en i m e e.. m a t t a t i m a r r m a c k k m e b ac en c o o m t h h en o w s s.. w n t o o e l b lb ow d o ow ON : O P T I O S t a a y y o onn K n e e e s es
3
4
PUSH UPS x 12
TOE TAPS x 30
1 p t i o i o n n o p
S t t a y u p a n n d d t a p y o u r t o e a s m e s m a n n y t i m e e a s y s y o u c a n n i n n a r o w w.
i on 2 p t i on o pt
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 FAST SKIPPING SKIPPI NG 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 ST STAR JUMPS x 20
20 SEC REST Repeat 8 times
I f y y o u u d d o onn ’ t h t h a v ve a s k s i p p i n g r r o p p e , , s p r i nt t o onn t h e s p o ot t w i t t h h i g h h h h k k n e s e s .
F a s t t m o v ve m m ent s , k n e s e s t o c h e s s t t .
4
CHAIR TOE TAPS x 50
en t t s s , m m e e v v o m t t s s a F u r f e e e e t t . o o u y e e t t a n r r e e t t l l a
+
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
ZE E Z E E E UE S Q U S Q utt a att b ut u r b y o o u r p . h e e t o o p. t h
BUTT RAISE ON HEELS x 30
2
4
BUTT RAISE SINGLE LEG Mini Pulses for 20 sec each leg
S Q U E E Z E y o o u u r b u u t t t t a t t p . t h h e e t o o p
5
STRAIGHT LEG LIFT x 20 each leg S Q U E E E E Z E E y o u r b u t tt t a t t t h e t o p .
S Q U E E E E Z E E y o u r b u t tt t a t t t h e t o p .
JUMP LUNGE LUNGE TO JUMP SQUA SQUAT x 10
O U M P I N T J U M T A T Q U A S Q S
O U M P I N T J U M E GE N G UN L U
O U M P I N T J U M Q U A T S Q S
10 SECONDS REST BETWEEN EACH EXERCISE
COMPLETE ENTIRE CIRCUIT 3 - 5 TIMES (1 MINUTE BREAK BETWEEN EACH ROUND)
day seven JU J UMPIN JUMPIN
1
TRAVELLING FROG JUMPS x 10 L a n d s s o f t t y l l w i t t h y o u r k n ee s s b b ent .
2
JUMPING LUNGES LUNGES x 8 each leg
s w i itt c h u m p a ann d sw J u m y y! l ! f t l d s s o o f l e g g s s - l a ann d
3
LATERAL LATERAL HOPS H OPS x 50
p s s u m p st j u m l l , f a st m a l S m S i d e e.. i d e t o o s i d m s i d f r o m
4
LATERAL LATERAL HIGH JUMPS X 12
p s s u m p uc k j u m H i g g h h t uc i d e e.. i d e t o o s i d m s i d f r o m
5
BURPEE WITH TUCK JUMPS x 10
R U R O U UCC K Y O U T E S U P ! E E K N E
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! programs! Don’t stop now, you have already taken taken the HUGE rst step of getting active and cutting out rened, 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
