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 support@abbbc.com.au.

Welcome
Hi and Welcome to your 7 Day Kickstarter!
Im 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 youve 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.
Ive 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 youre 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 youd prefer to do a walk in
the afternoon, ensure you havent eaten for 3 hours before. I find this has a great impact
on my results when I consistently do one every morning and its 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. Its in the
resting phase that your body builds itself back up.
If pushing your body every day, youll never give it the opportunity to fully improve.
So relax, focus on your nutrition and if youd 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 todays workout.

every day

POST WORKOUT STRETCH

day one

ALL OVER BODY

SUMO SQUATS
x 30 seconds

Keep your kn eeess .

be hind your to

WIDE LEG WALL HOLD

x 30 seconds

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 .

PUSH UPS
x 30 seconds

n1
op t i o

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

CURTSEY SQUATS
x 15 each leg

SQUAT JUMP PULSE

x 12

Keep good posture!

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 .

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 .

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

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.

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

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

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
{ ITS ALL PART OF THE PROGRAM }

day five

CARDIO

FAST SKIPPING
x 45 seconds

BURPEES
x 10

STEP UPS
x 15 each leg

SHUTTLE RUNS
10 x 20 metre

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.

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

DONKEY KICK
x 20 each leg

SQ UE EZ E
you r butt at
the top .

BUTT RAISE ON HEELS

x 30

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 .

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

TRAVELLING FROG JUMPS

x 10

Land so ftly with

your kn ees bent .

JUMPING LUNGES
x 8 each leg

Ju mp an d sw itc h
legs - lan d so ftly!

LATERAL HOPS
x 50
Sm all , fast ju mp s
fro m sid e to sid e.

LATERAL HIGH JUMPS

X 12

High tuck ju mp s
fro m sid e to sid e.

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!
Dont 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