Ana Cheri - H.I.I.T Your Target PDF

A 12 week guide to Get Fit!
03 DISCLAIMER
04 Introduction
05-06 Goal Tracking and Mindset
07 Progress Photo Guidelines
08 Guidelines for weighing in
09-10 DIET TIPS
11 Rest and recovery
12 CARDIO RECOMMENDATIONS
13-14 STRETCHING
15-21 EXERCISES LIST
23-51 WORKOUT GLOSSARY
© 2016 Ana Cheri. All Rights Reserved 02

Disclaimer
READ EVERYTHING THROUGHLY
Ana Cheri strongly recommends that you consult with your

physician before beginning any exercise program. Not all exercises
are suitable for different individuals or different levels of fitness.
You should be in healthy physical condition and able to participate
in exercise to begin this program.
Ana Cheri is not a licensed medical care provider and represents
that she has no expertise in diagnosing, examining, or treating
medical conditions of any kind, or in determining the effect of
any specific exercise on a medical condition. This program is for
educational purposes only and should not be used as a substitute
for professional medical advice.
You should understand that when participating in any exercise or
exercise program, there is the possibility of physical injury. If you
engage in this exercise or exercise program, you agree that you do
so at your own risk, are voluntarily participating in these activities,
assume all risk of injury to yourself, and agree to release and
discharge Ana Cheri from any and all claims or causes of action,
known or unknown, arising out of Ana Cheri’s negligence.

Introduction
I wanted to create a program for the people who don’t have access
to a gym or the people who don’t have a lot of time to workout. It’s
also great for those that travel a lot like I do! Even if you’re in the
gym everyday like I am, these workouts are still great to mix in
instead of the standard boring cardio on the elliptical or treadmill.
This 12 week program is based around High Intensity Interval

Training (H.I.I.T.) with some special workouts
to get you shedding pounds fast! I’ve also
mixed in some of my favorite fun circuit
workouts to keep things
exciting and enjoyable.
H.I.I.T. Your Target will get

you results!
Now, get ready to lose

pounds, tone up, and
H.I.I.T. Your Target!!!

Goal Tracking and Mindset
Everyday I want you to wake up determined and focused on your
goals. You ARE important. You ARE cared about and you NEED to
make time for yourself.
This is the part where I pep talk you and tell you anything is possible!
Well my pretty little friends, it is!
This program will have you sweating, burning, exhausted and so
sore! But trust me when I say, you will learn to love it and it will be
so worth it!
Every day I want you to wake up determined and focused on your
goals, you are important, you are cared about and you need to make
time for you.
When starting this program, you MUST take photos! Because what
you see in the mirror and how you feel in your everyday life
is more important than what is on the scale -especially
since muscle weighs more than fat! If you don’t
see the number on the scale change in the
beginning, it’s ok. Your clothes
will tell you differently.
Take your progress
photos in

the same outfit from the same angles on the first and last day. You
can even take them weekly! Just be sure to track your achievements!
When posting your progress photos please tag me in them or send
them to me at anacherifitness@gmail.com! I want to be a part of
your fitness journey.

Progress Photo Guidelines
Do’s and Don’ts
DO take a photo BEFORE starting this H.I.I.T. Program
DON’T delete any progress photos during the program
DO set a reminder in your calendar to take your photos weekly
DON’T take your photos at different times of day
DO take your photos in the same clothing in the same location
DON’T pose in your photos, be natural
How to take your photo:

Make sure the photo captures
your full body length
Wear a crop top or bra & FRONT VIEW
underwear or shorts (whatever

you’re comfortable in)
Be in a natural relaxed position
Take a minimal of 2 angles: front

and side view (feel free to take
others if you’d like)
Make sure image is in the same

position: portrait/vertical or
landscape/horizontal
Position the camera away from

the face
Have your feet touch SIDE VIEW
Keep your arms and hands

slightly away from your body

Guidelines For Weighing In
Much like your photos, you should also be consistent in how you
weigh in. Be sure to weigh in in the same situation each time. It’s best
to weigh in before or after you take your progress photo.
Weigh in on the same time and same day each week
Wear the same clothes
Weigh on the same scale
Tips: Weigh yourself in the morning right when you wake up and
weekly. Avoid weighing yourself everyday to avoid disappointment
with fluctuation.
Show me your transformation

Fitness is a passion of mine and I designed these e-books so that
I can help women transform themselves into a stronger individual.
With that being said, I would love for you to email me your progress
photos to AnaCheriGetFit@gmail.com or upload your photos on
Instagram and tag me in your progress photos.
Instagram - @anacheri
Hashtag - #GetFitWithAna #HIITYourTarget #GetFitGirls

Diet Tips
If you want to slim down and tone up, it is important to be in a
deficit of calories at the end of the day. Meaning you need to be
burning more calories than you are eating. There are many apps
and sites on the internet that can tell you what your daily calorie
intake should be to obtain your target. I personally use the app
My Fitness Pal.
You should be tracking everything you eat and how much water
you drink. Dieting is not about starving yourself but about eating
the right things to get to your goals. “Good Calories” is what we
are aiming for. In these next 12 weeks, you should be eating lots
of whole foods - meaning, food that do not come in a box.On the
next page, I’ve added some of my favorite low calorie snacks that
you can start incorporating into your meals.
I hope you get inspired! Remember to be creative and eat for
your goals!

my favorite low calorie snacks
protein guacamole
Mash up 1/2 avocado add hot sauce or seasonings to taste. Then mash 2
boiled eggs, mix together and enjoy with pita chips or bell pepper sticks.
mini peanut butter and apple sandwiches
Cut up an apple into rounds, put peanut butter in between and sprinkle
with granola or dried cranberries. Stack and enjoy.
faux apple pie
Cut up an apple into rounds or thin slices, place on a plate sprinkle with
cinnamon and microwave till apples are soft. Put a scoop of almond butter
on top and microwaves for a few seconds until smooth.
Yum!
big tuna
Mix a can or pouch of tuna with 1/4 cup hummus. Peel and cut up 1/2
cucumber and 1/2 avocado.
Add a few cherry tomatoes to give it come color.
This one is high is protein and good fats!
choco monkey munch
Take 2 chocolate rice cakes, top with peanut butter and a cut up banana,
then drizzle some honey on top.
Enjoy!
cucumbers and apple cider vinegar
Exactly what it sounds like. Peel and cut up a cucumber and place on a
plate or a ziplock bag. Lightly drizzle the cucumbers with Apple Cider
Vinegar and sprinkle a touch of pepper.

Rest and Recovery
While you are doing this program it is very important that you give
your body the rest that it needs. You will be pushing yourself in
these workout on top of your normal daily activities so you will
need to make sure you are recovering so you can take on the next
workout full steam.
Plan when you are going to bed and begin to wind down ahead of
time. Don’t just wait until you are tired.
Bright screens can stimulate your brain and make it hard to quiet
your mind and fall asleep. Try to put down your phone 30 minutes
to an hour before bed. Spend that time taking care of yourself and
preparing for the next day.
Rest days are important to give your body a chance to recover and
recharge and to give your muscles a chance to grow.
If you are sore from the previous day’s workout, the best remedy
is to get your body moving. Walk, jog, run. etc until you break a
sweat. Next, move through some body weight exercises to get the
muscles moving. Add some stretches at the end so that you wake
up the next day ready to workout.

Cardio Recommendations
If leaning out and weight loss is your goal, then cardio is
important to maximizing your results. I recommend at least
20-30 minutes a day of moderate paced cardio. You can walk,
run, jog, swim, ride your bike, elliptical, and if you’re brave, the
stair master. Pick an exercise and pace you can maintain for
the whole 20-30 minutes, non-stop.
I prefer to do my cardio first thing in

the morning on an empty stomach.
This is known as *fasted cardio* and
prevents me from feeling sick after
cardio workouts. This may not be for
everybody, so find what works for you
and stick with it!

Stretching
Don’t forget to warm up a little bit before you stretch. Take 3-5 minutes
and do jumping jacks, shuffle, jump rope, or jog in place. You just want
to break a sweat and give your muscles a chance to get some blood
pumping before going into these stretches. Keep in mind that while
you’re stretching, only bend until you feel resistance, not pain.
Put on some good music. Be patient. BREATHE and apply slow gradual
pressure.
Stretching day is all about reducing soreness and preventing injuries.
Lower Body Stretch:

1.
Stand tall.
Reach to the sky.
2. 3.
Touch your toes.
Walk your hands out.
4.
Bring your right leg up.
Lean back.
Straighten your leg and touch your toe.
Lean back. 5.
Hands on the floor.

Feet together. 6.
Walk your hands back.

8.
Stand up. 7.
Now repeat on the other side.
Repeat 3x each side.
10. 9.
12.
11.

Arm stretch:
Hold for 30-40 seconds each side.
Repeat 3x.
Quad stretch:
Hold for 30-40 seconds each side.
Repeat 3x.
(You can use a chair or wall for balance)
Hip stretch:
Hold for 30-40 seconds total.
Repeat 3x.
(Use your elbows to open your hips, lean
forward, and feel the stretch)

WORKOUTS
Exercises List
Do each exercise for 10 seconds and rest for 20 secs after each one. For exercises
1A and 1B, alternate each time you go down the list. Rest for 2 mins after completing
the list 10 times. It should take 30 to 40 minutes to finish this entire workout.
A. B.
10 seconds work, 20 seconds rest, 10 seconds work, 20 seconds rest,

repeat x10 then 2 minutes rest repeat x10 then 2 minutes rest
1a) High Knees 1a) Mountain Climbers
1b) Quick Feet 1b) High Plank Cross Overs
2) 180 Jumps 2) Squats
3) Split Jumps 3) Dive Bombers
4) Push-ups 4) Super Jacks
5) Toe Touches 5) Burpee
C. D.
10 seconds work, 20 seconds rest, 10 seconds work, 20 seconds rest,

repeat x10 then 2 minutes rest repeat x10 then 2 minutes rest
1a) High Knees 1a) Super Jacks
1b) Quick Feet 1b) Jumping Jacks
2) Star Jumps 2) Split Jumps
3) T-Push Up 3) Build Ups
4) Squat Jacks 4) Jump Squats
5) Y to W 5) Bicycle Crunches

The 100’s
You need to complete 100 reps for each exercise listed below. It doesn’t matter what
order you do them or if you want to break it up into sets: 10x10, 5x20, 1x100. Any way
you want to break it down is find. You just need to complete 100 reps of everything.
I like to pick 2-3 exercises that hit different muscles and then rotate the exercises
into a cycle until I hit 100 for each exercise. I will then move into another pair of
exercises. It helps to use the notepad in your phone, a piece of paper, or a white
board to keep track of your progress through the exercises.
100 A:
Jump squats
Sit-ups
Push-ups
Jump rope
Jumping jacks
Knee squeeze crunch
Lunges
Leg lifts
Glute bridge

100 B:
Lunges with kickback
Jump rope
Clamshell
Starfish
Baby leg lifts
Shuffle
Fire hydrant
Good morning
Butterfly crunch
Curtsy lunge
100 C:
Mountain climbers
Jump rope
Donkey kicks
Jump squats
Sit ups
Jumping jacks
Push outs
Split jumps
Glute bridge
Hip ups

EMOM (Every Minute On The Minute)
Below you are given an exercise and an active recovery. At the start of each minute
do the listed number of reps for the exercise and then do the active recovery for the
remaining time for that minute. At the start of the next minute, repeat the process
for the next exercise on the list. Hustle up and get those reps done so you have more
time to recover before your next burst of energy. The exercises should be done at
100% effort with as much speed and power as possible. The active recovery should
be done at 50-70% effort. You are still working, but you are also recovering to get
ready for the next round.
EMOM 5 min+ 2 min break A: EMOM 5min+ 2 min break B:

Station 1 Station 1
20 jump squats/ run in place 10 dive bombers/ run in place
Station 2 Station 2
20 sit-ups/ shuffle 15 leg raises/ jump rope
Station 3 Station 3
20 push-ups/ run in place 15 star jumps/ run in place
Station 4 Station 4
20 star fish/ run in place 20 hip twist/ jump rope
EMOM 5min+ 2 min break C: EMOM 5min+ 2 min break D: (Dance!)

Station 1 Station 1
12 split jumps/ flutter kicks 20 squat jacks/ dance party
Station 2 Station 2
10 windshield wipers/ jump rope 20 leg lifts/ dance party
Station 3 Station 3
10 push ups/ flutter kicks 20 elbow to knee/ dance party
Station 4 Station 4
20 super jacks/ jump rope 20 glute bridge/ dance party
EMOM 6min+ 2 min break E: EMOM 8min+ 2 min break F:

Station 1 Station 1
8 burpee/ run in place 10 half burpee / run in place
Station 2 Station 2
30 cross under/ shuffle 20 straight leg crunch / jumping jacks
Station 3 Station 3
25 pulse squats/ run in place 20 jump squats/ run in place
Station 4 Station 4
20 push outs/ shuffle 15 supermans/ jumping jacks

30’s
Do exercises 1-9 for 30 seconds each straight through! Then take a 2 minute break
to catch your breath. Repeat 5x total!
A. B.
30 seconds each exercise, after last 30 seconds each exercise, after last
exercise rest 2 minutes then repeat. exercise rest 2 minutes then repeat.
1) Burpee 1) Burpee w/ Knee
2) Plank w/ Hip Twist 2) High Plank w/ Cross Over
3) Jog in Place 3) Shadow Box
4) Star Jump 4) Lunge w/ Knee
5) Build Ups 5) High Plank w/ Kick Back
7) Jump Squat 7) Lunge w/ Kick
8) Plank 8) High Plank w/ Spider-Man
Rest 2 minutes then repeat x5 Rest 2 minutes then repeat x5
C. D.
30 seconds each exercise, after last 30 seconds each exercise, after last
exercise rest 2 minutes then repeat. exercise rest 2 minutes then repeat.
1) Cheerleaders 1) SL Goodmorning R
2) Supermans 2) SL Goodmorning L
3) Dance Party 3) Jumprope
4) Pulse Squats 4) SL Glute Bridge R
5) Glute Bridge 5) SL Glute Bridge L
7) Squats 7) Rainbow R
8) Standing Knee to Elbow 8) Rainbow L
Rest 2 minutes then repeat x5 Rest 2 minutes then repeat x5

Suggested workout schedule
Day 1 Day 2 Day 3 Day 4 Day 5

Week 1+6
10/20 A EMOM A Stretch 100’s A 30/30/30 A

Week 2+7
100’s B EMOM B Stretch 30/30/30 B 10/20 B

Week 3+8
30/30/30 C EMOM C Stretch 10/20 C 100’s C

Week 4+9
100’s A EMOM D Stretch 30/30/30 D 10/20 D

Week 5+10
10/20 B EMOM E Stretch 100’s B 30/30/30 C

Week 6+11
30/30/30 B EMOM F Stretch 10/20 D 100’s C

Exercises Glossary
180 JUMP
Stand with your feet shoulder width apart. Try to face a line or a mark on the ground and
jump as high as you can and turn 180 degrees while you are in the air. Land softly absorbing
energy then redirect it and explode back up into another jump reversing the direction of your
spin this time.
Baby Leg Lifts
Lay on your back with your hands under your booty. Tighten your core. Pull your bellybutton
towards your spine and bring your feet just off the floor. Then squeeze everything tight, raise
your feet until they are 45 degrees from the floor then return to starting position.

Bicycle crunches
Lay on your back with your knees bent and your feet in the air. Draw one leg in as you kick the
other straight. At the same time crunch your shoulder up off the floor and bring your elbow
across to the opposite knee.
Build Ups
Start in plank position on your elbows and toes. Using one arm at a time, build up onto your
hands so you are in a high plank position and then lower yourself back to your elbows the same
way you came up.

BURPEE WITH KNEES
Thrust one knee forward into the air while tightening your core, then drop into a squat, put your
hands on the floor in front of you, kick your feet back to a pushup position, hit your pushup (you
can use your knees if necessary) immediately hop back to your feet and with the opposite leg do
another knee thrust.

BURPEES
Jump up as high as possible into the air then drop into a squat, put your hands on the floor in
front of you, kick your feet back to a pushup position, hit your pushup (you can use your knees
if necessary.) Then immediately hop your feet back to the squat position and jump with all your
might towards the sky!
BUTTERFLY CRUNCH
Start by laying with your back flat on the floor with your feet together and your knees relaxed
open and apart. Hands behind your head, flex your abs and lift your shoulders off the floor,
then return to the ground. Remember to keep your neck neutral, all the tension should be in
your abs. I like to pretend there is a peach under my chin, don’t squish the peach!!

CHEERLEADERS
Start with your feet shoulder width apart and hands in front of you. Drop into a squat while
keeping your abs tight, on your way up bring your hands behind you while lifting your right leg
out as high as you can to the side. Squat back down again, swing your arms and this time lift
your left leg. Try and connect the movements into one fluid motion. Try to “lift” your legs instead
of “swinging” them. You will get better results this way.
CLAM SHELL
Lay on your side on the floor, one arm supporting you and one arm in front of you for balance.
Feet together and bend your knees at 90 degrees. Bring your knees as far apart as you can
without letting your feet separate, squeeze your booty and then lower your legs together. You
can use a resistance band to up the intensity. Make it Burn!!

CROSS BODY RAISE
Laying on your back open up your arms and legs so you are a big X. Lift your opposite arm and
leg off the floor at the same time to meet in the middle, crunch your abs and lift your shoulder
off the floor as your arm reaches up for you toes.
CURSTY LUNGE
Standing with your feet shoulder width apart step one leg behind and across the other. Put most
of your weight in your front leg and drive your foot down into the floor, squeeze your glute to
stand up and return to starting position.

DANCE PARTY
Crank up the music and show off your best moves! Shake it quick and keep your body moving to
boost your heart rate up and get a good sweat going. Let’s burn those extra pounds right off!!
DIVE-BOMBER
Dive bomber pushup starts with your hands on the floor about shoulder width or a little wider,
your feet roughly shoulder width and your butt in the air. Your body looks like an inverted
“V”, with your head down. From that position, lower your shoulders toward the floor until
your chest almost touches it, then dip your body upward. Your chest should be up, your back
arched, head up and arms straight. Hold the position for a moment and then do the movement
in reverse, until you are back at the start. The motion looks as if you are “dive bombing” the
floor from the top position.

DONKEY KICKS
Starting on all fours, lift one leg. Keeping it bent squeeze your butt and drive your heel up
towards the sky. Bring it half way back down then push it back up again. Do not swing your leg
and use momentum to lift it up, use your muscles and squeeze to lift that leg.
FIRE HYDRANTS
Starting on all fours with your knees at 90 degrees, squeeze your booty and open your leg to the
side. This is similar to a dog peeing on a fire hydrant.

FLUTTER KICKS
Lay on your back with your hands under your booty, tighten your abs, pull your bellybutton
towards your spine and bring your feet 6 inches off the floor, now kick them up and down as if
you were under water swimming.
GLUTE BRIDGE
Laying on your back put the soles of your feet flat on the floor hip width apart. Drive your feet
down as you press your hips up. Squeeze your glutes tight to drive those hips up as high as you
can. This is where bubble butts are made!

GOOD MORNING
Stand with your hands up to your head, abs tight and your legs unlocked but straight. Hinge at
the hips and push your butt backwards as far as you can while still keeping you back flat. When
you can’t go any lower without your spine curving forward squeeze your hamstrings and glutes
to pull yourself back upright. This one takes some time to master but the results are so worth it!
HIGH KNEES
High knees is just like jogging in place, but this time really hike your knees up and pump your
arms in the air. Alternatively, you can hold your hands at chest height in front of you and try to
touch them with your knees.

HIGH PLANK
Just like a plank but you are on your hands instead of your forearms. Keep your hands under
your shoulders not too far out in front of you. Your body should form a straight line from
shoulders to ankles. Engage your core by sucking your belly button into your spine, hold very
stiff and remember to breathe.
HIGH PLANK WITH CROSS UNDER
Holding the High Plank position turn your hips and swing your leg across under your body as far
up and out as you can. Bring it back and then repeat on the other side.

HIGH PLANK WITH KICK BACK
Start on all fours, hands and toes, lift one straight leg off the ground and flex your toes to your
shin. Kick your heel up towards the sky. Squeeze your butt at the top and embrace the burn!
HIGH PLANK WITH SPIDERMAN
Holding High Plank position open up your hip until your leg is parallel with the floor. Crunch
the side of your abs and bring your knee up to your shoulder. Return to start and then repeat
on the other side.

HIP UPS
Laying on your back with your hands under your butt and your legs straight up in the air squeeze
your abs and reach your toes to the sky so your tailbone comes up off the floor. Keeping your
legs vertical bring your butt back down to start position. Do not kick your legs for leverage keep
your legs straight and use your abs to lift your butt off your hands.
JUMPING JACKS
Jump with your legs apart and arms stretched over your head, jump again and bring your legs
back together and your arms down.

JUMP ROPE
You don’t have to be perfect you just have to keep moving. Start with the rope behind you, swing
the handles and jump over the rope, repeat. If you hit your feet its ok, just keep moving until you
find your rhythm and keep going.
JUMP SQUAT
Drop down into a squat then forcefully explode up and launch yourself in the air as high as you
can. Land softly, recoil and do it again.

Knee Squeeze Crunch
Start by laying with your back flat on the floor and your feet in the air and knees bent at 90
degrees. Place your hands behind your head and when you lift your shoulders off the floor this
time, squeeze your abs and SQUEEZE your knees together!! Pretend there is a 100 dollar bill
between your knees and I’m trying to pull it away. Hold for 2 seconds then relax and repeat!
LEG LIFTS
Lay on your back with your hands under your booty, tighten your core, pull your bellybutton
towards your spine and bring your feet slightly just off the floor. Then squeeze everything tight
and lift your legs vertical until you look like the letter L. With control lower your legs back down
to stating position. Your feet should not touch the floor while you are doing this exercise.

LUNGE
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree
angle. Make sure your front knee is directly above your ankle, not pushed out too far forward.
Make sure your other knee doesn’t touch the floor. Keep the weight in your heel as you push
back up to the starting position.
LUNGE WITH KICK
Step back with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Keep the weight in your heels as you push back up to the starting position and drive your back
leg forward and out in font of you up into a front kick. Try to stay in control and keep your
balance with these movements, then increase speed once you got it down.

LUNGE WITH KICKBACK
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree
angle. Shift your weight into your front leg and with your back leg extend and kick behind you
and squeeze that booty cheek, then bring both feet back to starting position and repeat.
LUNGE WITH KNEE
Step back with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Keep the weight in your front leg as you push off with the back leg and drive it forward and out
in front of you up into a knee thrust. Try to stay in control and keep your balance with these
movements, then increase speed once you have got the movement down.

MOUNTAIN CLIMBERS
Starting on the floor in pushup position, jump one foot up outside your hand as far as you can
into a deep lunge position. Jump it back to the start position and at the same times bring the
opposite leg up. Chain the movements together switching back and forth.
PLANK
Start by getting into a push up position. Bend your elbows and rest your weight evenly on your
forearms and not on your hands. Your body should form a straight line from shoulders to ankles.
Engage your core by sucking your belly button into your spine.

Plank w/ Hip Twist
Starting in plank position on your forearms and toes, turn your hips side to side as far as you
can without them touching the floor then twist back to the other side.
PULSE SQUAT
With your feet hip-width apart perform a squat as you normally would. Sit your butt back
towards the ground, remembering the proper squat technique while dropping it low. Now rather
than coming back to the starting position right away, hold that seated squat at the bottom as you
pulse a few inches up and down for the entire exercise, this will burn so good! That is how you
tighten and lift that derrière!

PUSH OUTS
Lay on your back, raise your shoulders and feet off the floor so only your booty is in contact
with the ground. At the same time flex your corr and pull your knees to your chest. Then in
control push them back out and away. For more control you can place your hands on the floor
by your sides.
PUSH UP
Your shoulders should be over your wrists and your body should form a straight line from head
to toe. Keep your core tight and don’t let your hips sag. Next, slowly bend your elbows and lower
your chest towards the floor. Then, press upwards back to plank position.

RAINBOWS
Starting on all fours, straighten one leg and open it as far to the side as you can. Lift it in a big
high arc like you were painting a rainbow and touch it to the floor on the other side of your base
leg. Bring it back over in the same big high arc to your starting position.
RUNNING IN PLACE
Exactly what it sounds like, do a brisk jog while not going anywhere. Keep your arms and feet
moving, this exercise is meant to be an active recovery. Meaning it should give you a chance to
catch your breath while you keep moving.

SHADOW BOXING
Punch in to the air as if you are hitting an imaginary person who just took your food away
from you!
SHUFFLE
Start in a staggered stance with one foot slightly in front and one slightly behind. Jump and
quickly switch your feet. Land lightly and quickly jump again switching back.

SINGLE LEG GLUTE BRIDGE
Lay on your back with your knees bent and hands under your head. Extend one leg straight
into the air as shown, bring your hips off the ground while holding your core tight. Push your
heel on the floor and squeeze your booty, lift your hips to the sky. Lower back down and then
repeat the hip thrust.
SINGLE LEG GOOD MORNING
Stand on one leg with your knee slightly bent. Lower your torso towards the ground as your
rear leg trails behind you to help with balance. Only go as low as you can without your back
rounding. If balance is not your strong suite you can use a chair for stability until you are
comfortable enough to perform these free style.

SIT UPS
Lie on your back with your legs straight. Reach your hands to the sky. Brace your abs and the
raise your body up towards your knees, shoulders should be lifted off the floor. Touch your toes
and in control lay back. Try not to swing your arms too much, use those ab muscles!
SQUAT
Stand with your feet shoulder width apart, toes pointing slightly outward. Keep your feet flat
on the floor at all times. Take a deep breath, keep your abs tight and your spine straight, no
hunching. Sit your butt back and squat down until your thighs break parallel with the floor.
Squeeze your butt, drive your heels down, and push yourself back up to standing.

SQUAT JACKS
Start standing tall with your feet and hands together in front of you. Jump your feet out and
apart while dropping into a squat position, be sure to keep your back straight, chest up and
drop your booty low. From the squat position jump your feet back together to come back to
starting position.
STANDING KNEE TO ELBOW
Stand with feet shoulder width apart. Raise your knee across your body to your opposite elbow,
use your abs to pull your knee up and do a little crunch at the top. Then switch.

STAR JUMP
Start with your feet together crouched into a squat with your arms folded on your shins.
Be EXPLOSIVE and jump into the air while spreading your limbs out into a star. Try and
land softly with your feet together to go right back into that starting position. Remember to
hold your core tight the whole time and use your legs! This one is difficult but you got this,
cuz baby you’re a shooting star!
STARFISH
Laying on your back open up your arms and legs so you are a big X. Lift your opposite arm and
leg off the floor at the same time to meet in the middle, crunch your abs and lift your shoulder off
the floor as your arm reaches up for you toe.

STRAIGHT LEG CRUNCH
One of my favorites, its a lower ab burner!! Start by laying with your back flat on the floor
with your legs extended. Place your hands behind your head and lift your shoulders off the
floor. Remember to keep your neck neutral, all the tension should be in your abs. I like to
pretend there is a peach under my chin, don’t squish the peach and let the abs burn so good!!
STRAIGHT LEG KICK BACK
Starting on all fours, extend one leg straight back with your foot flexed. Brace your core and raise
your heel to the sky as high as you can while keeping your leg straight and everything flexed.
Squeeze your butt at the top and then lower back down to starting position.

SUPERJACKS
Start in a half squat position with your hands on your booty. Jump your feet apart while
staying low and bringing your hands behind your head. Try and keep you head and torso at
the same height as you jump your feet together and apart.
SUPERMANS
Laying on your stomach arch your back and squeeze your butt to lift your chest and legs
off of the floor. Every muscle on the back side of your body should squeeze. Your shoulders
squeeze back and together to lift your arms, the muscles on your back squeeze to lift your
chest, your butt squeezes to lift your thighs off the floor, your hamstrings squeeze to lift your
legs, your calves squeeze to point your toes. Everything is tight at the top of each rep.

T PUSHUPS
Do a Push Up just like described above. At the top of each rep lift one hand off the floor
and extend it up to the sky opening up your chest as you turn upwards. Return to the start
position, execute another pushup and then open the other side to the sky.
TOE TOUCHES
Lay down with your back flat on the ground and your legs up together forming a 90 degree
angle. With your legs straight up, reach up and try to touch your toes. Return to starting
position and repeat.

WINDSHIELD WIPERS
Laying on your back, spread your arms wide and keeping your shoulders flat on the floor.
Bring your hips to 90 degrees and roll your legs side to side. When your legs are down
squeeze your core and use your abs to lift them back up and over to the other side.
Y-W
Laying on your stomach, arch your back, lift your chest, squeeze your booty and lift your
legs. Extend your arms as far as you can in front of you so you look like the letter Y. Then
pull your elbows back and together squeezing you shoulder blades until your arms look like
the letter W.
© 2016 Ana Cheri. All Rights Reserved Designed by: 2A2Creative

Ana Cheri - H.I.I.T Your Target PDF

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A 12 week guide to Get Fit!

05-06 Goal Tracking and Mindset

07 Progress Photo Guidelines

08 Guidelines for weighing in

09-10 DIET TIPS

11 Rest and recovery

15-21 EXERCISES LIST

23-51 WORKOUT GLOSSARY

© 2016 Ana Cheri. All Rights Reserved 02

Ana Cheri strongly recommends that you consult with your

© 2016 Ana Cheri. All Rights Reserved 03

This 12 week program is based around High Intensity Interval

H.I.I.T. Your Target will get

Now, get ready to lose

© 2016 Ana Cheri. All Rights Reserved 04

© 2016 Ana Cheri. All Rights Reserved 05

© 2016 Ana Cheri. All Rights Reserved 06

DON’T delete any progress photos during the program

DO set a reminder in your calendar to take your photos weekly

DON’T take your photos at different times of day

DO take your photos in the same clothing in the same location

DON’T pose in your photos, be natural

How to take your photo:

Wear a crop top or bra & FRONT VIEW

underwear or shorts (whatever

Be in a natural relaxed position

Take a minimal of 2 angles: front

Make sure image is in the same

Position the camera away from

Have your feet touch SIDE VIEW

Keep your arms and hands

© 2016 Ana Cheri. All Rights Reserved 07

Wear the same clothes

Weigh on the same scale

Show me your transformation

Hashtag - #GetFitWithAna #HIITYourTarget #GetFitGirls

© 2016 Ana Cheri. All Rights Reserved 08

© 2016 Ana Cheri. All Rights Reserved 09

mini peanut butter and apple sandwiches

faux apple pie

choco monkey munch

cucumbers and apple cider vinegar

© 2016 Ana Cheri. All Rights Reserved 10

© 2016 Ana Cheri. All Rights Reserved 11

I prefer to do my cardio first thing in

© 2016 Ana Cheri. All Rights Reserved 12

Lower Body Stretch:

Hands on the floor.

Walk your hands back.

Now repeat on the other side.

Repeat 3x each side.

© 2016 Ana Cheri. All Rights Reserved 13

Hold for 30-40 seconds each side.

Hold for 30-40 seconds each side.

Hold for 30-40 seconds total.

© 2016 Ana Cheri. All Rights Reserved 14

10 seconds work, 20 seconds rest, 10 seconds work, 20 seconds rest,

1a) High Knees 1a) Mountain Climbers

1b) Quick Feet 1b) High Plank Cross Overs

2) 180 Jumps 2) Squats

3) Split Jumps 3) Dive Bombers

4) Push-ups 4) Super Jacks

5) Toe Touches 5) Burpee