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Transform body and mind with Tawna Eubanks

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Transform body and mind with Tawna Eubanks

Tawna Eubanks is a professional fitness competitor and cover model whose exercise routine will challenge your muscles in creative ways to spark fat loss and muscle gain. Here are her secrets to building a better body.

This program was built for any woman who not only wants to look amazing come summer time, but also just wants to appear stronger, feel stronger, and be stronger, mentally and physically. That said, it’s important to be prepared to work hard and follow all the components in the following pages to achieve maximum results. If you’re committed and willing to put in the work and dedication for the next two months, you’ll enjoy incredible results. Are you ready for this challenge? Then dust off your training journal and sneakers – it’s time to go to work!

What to expect

In the first weeks you’ll start a new plan, so let yourself learn the exercises, but be sure to push yourself during each session. During weeks 4-8 (which you can find on Kagedmuscle.com) you will be familiar with the program, so you should look to increase the amount of weight you use. This is a time to set some new personal best scores.

Fabulously Fitter

In addition to training, you’ll have a cardio plan to follow. Cardio is great for overall health, and is an important tool in weight loss. If you’re looking to drop fat, then start with five sessions of 25 minutes of steady state cardio per week. Do this while aiming to keep your heart rate between 135 and 150 beats per minute (bpm). After two weeks, if you’re losing weight quickly, you can take it down to four sessions per week. If you haven’t seen any weight loss, increase the time by ten minutes per session. Continue assessing your progress every two weeks.

If you’re looking to build shapely muscle, start with five sessions of 25-minute-long steady state cardio per week, with a heart rate between 135 and 150 bpm. This will help kick-start your metabolism and can help increase your appetite. After two weeks, take it down to three sessions per week. This will make sure you have plenty of energy to put into your training sessions.

Before you go

Remember, the weeks will go by quickly, so you want to make sure each day and every session counts. The more committed you are to the program, the better your results will be. Take plenty of progress pictures, and also pay attention to other changes you see and feel in your body, like how your clothes are fitting. These factors will keep your eyes on the prize – a killer body you’re proud to show off in any outfit.

Tawna Eubanks: Transformation Workout

DAY 1: GLUTES & DELTS

Barbell Hip Thrust4x10,5,20,20
Barbell Walking Lunge4x10 steps/leg
Back Extension2x30
Gluteator4x20
Lateral Raise Machine4x20
Alternating Dumbbell Front Raise4x10
Reverse Cable Fly4x10
Six Ways2x12

DAY 2: BACK & ARMS

Close-Grip Pulldown 1x10-12
Chin-up Failure
Barbell T-Bar Row 2x10
(Alt. Exercise: Machine Row) 2x10
Wide-grip Pulldown 2x10
Close-grip Bench Press 3x6,3,12
EZ-Bar Curl 3x10
Overhead Rope Extension 3x10
Preacher Curl 3x10

DAY 3: REST

DAY 4: SHOULDERS

Push Press 2x5*
Incline Dumbbell Press 3x15
Seated Dumbbell Lateral Raise 2x8*
Cable Upright Row 4x10
Standing Dumbbell Lateral Raise 4x12,10,8,8
Front Plate Raise 2x10
Reverse Pec Deck 4x12
*4-second lowering count.

DAY 5: LEGS

Lying Leg Curl 3x6*
Leg Press 4x20,15,10,10
Stiff Legged Deadlift 4x10
Leg Extension 3x12
Seated Leg Curl3x12
*4-second lowering count.

DAY 6: GLUTES

Banded Hip Thrust 2x20
Banded Side Leg Raises 2x8
Dumbbell Frog Pump 2x30
Banded Seated Hip Abduction3x30,30,30*
*First set leaning back, second set upright, and third set leaning forward

DAY 7: REST

DAY 8: GLUTES & DELTS

Barbell Hip Thrust 4x10,5,20,20
Barbell Walking Lunge 4x10 steps/leg
Back Extension 2x30
Gluteator 4x20
Lateral Raise Machine 4x20
Alternating Dumbbell Front Raise 4x10
Reverse Cable Fly 4x10
Six Ways 2x12

DAY 9: BACK & ARMS

Close-Grip Pulldown 1x10–12
Chin-up 2x Failure
Barbell T-Bar Row 2x10
(Alt. Exercise: Machine Row) 2x10
Wide-grip Pulldown 2x10
Close-grip Bench Press 3x6,3,12
EZ-Bar Curl 3x10
Overhead Rope Extension 3x10
Preacher Curl 3x10

DAY 11: SHOULDERS

Push Press 2x5
Incline Dumbbell Press 3x15
Seated Dumbbell Lateral Raise 2x8
Cable Upright Row 4x10
Standing Dumbbell Lateral Raise 4x12,10,8,8
Front Plate Raise 2x10
Reverse Pec Deck 4x12

DAY 12: LEGS

Lying Leg Curl 3x6*
Leg Press 4x20,15,10,10
Stiff Legged Deadlift 4x10
Leg Extension 3x12
Seated Leg Curl3x12
*4-second lowering count.

DAY 13: GLUTES

Banded Hip Thrust 2x20
Banded Side Leg Raises 2x8
Dumbbell Frog Pump 2x30
Banded Seated Hip Abduction3x30,30,30*
*First set leaning back, second set upright,
and third set leaning forward

DAY 14: REST

DAY 15: GLUTES & DELTS

Barbell Hip Thrust 4x10,5,20,20
Barbell Walking Lunge 4x10 steps/leg
Back Extension 2x30
Gluteator 4x20
Lateral Raise Machine 4x20
Alternating Dumbbell Front Raise 4x10
Reverse Cable Fly 4x10
Six Ways 2x12

DAY 16: BACK & ARMS

Close-Grip Pulldown 1x10–12
Chin-up 2x Failure
Barbell T-Bar Row 2x10
(Alt. Exercise: Machine Row) 2x10
Wide-grip Pulldown 2x10
Close-grip Bench Press 3x 6,3,12
EZ-Bar Curl 3x10
Overhead Rope Extension 3x10
Preacher Curl Superset with Triceps Dip Machine3x10

DAY 17: REST DAY

DAY 18: SHOULDERS

Push Press 2x5*
Incline Dumbbell Press 3x15
Seated Dumbbell Lateral Raise 2x8*
Cable Upright Row 4x10
Standing Dumbbell Lateral Raise 4x12,10,8,8
Front Plate Raise 2x10
Reverse Pec Deck 4x12

DAY 19: LEGS

Lying Leg Curl 3x6*
Leg Press 4x20,15,10,10
Stiff Legged Deadlift 4x10
Leg Extension 3x12
Seated Leg Curl3x12
*4-second lowering count.

DAY 20: GLUTES

Banded Hip Thrust 2x20
Banded Side Leg Raises 2x8
Dumbbell Frog Pump 2x30
Banded Seated Hip Abduction3x30,30,30*
*First set leaning back, second set upright, and third set leaning forward

DAY 22: GLUTES & DELTS

DAY 23: BACK & ARMS

Close-Grip Pulldown 1x10–12
Chin-up 2x Failure
Barbell T-Bar Row 2x10
(Alt. Exercise: Machine Row) 2x10
Wide-grip Pulldown 2x10
Close-grip Bench Press 3x6,3,12
EZ-Bar Curl 3x10
Overhead Rope Extension 3x10
Preacher Curl Superset with Triceps Dip Machine3x10

DAY 24: REST

DAY 25: SHOULDERS

Push Press 2x5
Incline Dumbbell Press 3x15
Seated Dumbbell Lateral Raise 2x8
Cable Upright Row 4x10
Standing Dumbbell Lateral Raise 4x 12,10,8,8
Front Plate Raise 2x10
Reverse Pec Deck 4x12

DAY 26: LEGS

Lying Leg Curl 3x6*
Leg Press 4x20,15,10,10
Stiff Legged Deadlift 4x10
Leg Extension 3x12
Seated Leg Curl3x12
*4-second lowering count.

DAY 27: GLUTES

Banded Hip Thrust 2x20
Banded Side Leg Raises 2x8
Dumbbell Frog Pump 2x30
Banded Seated Hip Abduction3x30,30,30*
*First set leaning back, second set upright, and third set leaning forward

DAY 28: REST DAY

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