Here’s How the Tana Cogan Maintains Her Perfect Slim Physique | Workout Routine and Diet Plan

Hello, today we’ll talk about the “TANA COGAN WORKOUT ROUTINE” and the “TANA COGAN DIET PLAN.” Before that, here’s some background on her. Tana Cogan was born in Las Vegas on November 6, 1990.

She is best known for founding the Various online training program and as a fitness instructor and MMA model. “Train with Tana” was one of her most well-known programs. She also posts tips and tricks about her workout routine on Instagram and other social media platforms.

Tana Cogan has over 1.6 million Instagram followers and is a huge fan of fitness model Jen Selter, whom she frequently reposts inspirational quotes from. “My Mother used to drag me to the gym unwillingly,” Tana said in an interview, “but gradually I became obsessed with gymming or lifting.”

When it comes to her professional career, she is listed in most magazines as one of the most well-known fitness instructors. She is also one of the wealthiest instructors born in Nevada (NV). Her net worth is estimated to be between $1 million and $5 million.

Diet Plan of Tana Cogan

Tana Cogan’s complete diet plan, which she follows from the moment she wakes up until she goes to bed.

“I prefer 1 glass lemon water or green tea to start my day.” Coffee is a good idea on occasion. It all depends on how I’m feeling. But there are times when I know I need to get in shape. Tana Cogan says, “I do Lemon and Water.”


Tana Cogan prefers Eggs and Avocado, but if she is pressed for time, she will make a protein shake with paste. She comes home after her workout, has a snack, and then drinks a pair of my protein pancakes and a few Berries.

Middle Day Meal

Tana Cogan specializes in getting enough protein, vegetables, carbs, and fat in her diet to keep her energy levels up for the rest of the day.


Tana Cogan prefers protein sources such as chicken and asparagus for the most part, but she will also cook rice or potatoes. Most are completely different, so it’s critical to factor in what your body is telling you.

Body Measurements: Height and Weight

Age  27years
Height  5 feet  3 inches (155cm approx..)
Weight  135 lbs( 61.2 kg approx..)
Hair Black
Eyes  Hazel green
Sexual Orientation Straight
Waist  27
Bust  34
Hips  28

Tana Cogan’s Workout Plan

Tana Cogan believes in “How Many Days You’ll Build It to the Gym and the Way Long You Want to Spend There!” when it comes to fitness.

Tana Cogan usually recommends 3-5 days for a minimum of an hour, but if you only have three days a week for a half-hour, start there. Tana Cogan works five to six days a week. She usually goes for an hour to an hour and a half, depending on my energy level that day.

So she usually spills…

“Tana Cogan Workout routine chart”:

  • Day 1: Legs
  • Day 2: Back/ Core/Cardio
  • Day 3: Shoulders/Arms/Cardio
  • Day 4: Legs
  • Day 5: Higher Body or Full Body/ Cardio
  • Day 6: Core/Cardio

Tana Cogan recommends that everyone try to figure every muscle cluster twice a week and give themselves at least 48 hours of rest between major muscle teams. For example, if you train legs on Monday, you should wait at least 48 hours before training legs again, but you should work on different muscle groups in between.

She then performs 6-12 exercises per coaching session after she has trained herself. It all depends on her current energy levels and mood! Reps and sets to do for you, based on your fitness goals and schedule.

  • 12-15 reps for Lose and Tone 3–4 times
  • 6-10 reps 4-5 sets to gain muscle
  • 3-4 sets of 15-20 reps endurance
  • Strength: 5-8 sets of 1-5 reps

This is also dependent on your body, so play around with reps and sets. When it comes to diet and fitness, there is a lot of trial and error when doing it on your own. The secret is to never give up, and if you do, seek out an instructor who can assist you. Tana Cogan’s workout routine and exercise plan are the focus of this article.

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