Ashley Conrad's 21-Day Clutch Cut, Day 1

You have 21 days to change your body and your life. It's crunch time and you can only rely on yourself. It's time to win. It's time to be clutch.

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In the Clutch Cut program, there are no easy days. Each day is an examination of your will and your body's ability to adapt. Today, you will be tested. Today, you will rise to the occasion.

Warm-Up and Stretch Series: Begin by spending five minutes jogging, walking, or biking. Then, you'll stretch. Each stretch should be done for two sets of 30 seconds before moving on to the next one. It is not enough for you to sit in a stretching position and pretend to exert yourself. You have to actually reach, pull, and move with purpose. Prepare your muscles for the work they're about to perform.

Sprint Circuit: After you've gone through the all of the stretches, move to your choice of cardio. Cardio can be done on the treadmill, stairmill, bike, or even outside. It's up to you. But, no matter which machine you choose for cardio, it's your job to do the work. You'll do 10 sets of the circuit. The circuit consists of 30 seconds of walking, 30 seconds of jogging, and 30 seconds of sprinting. It's difficult, yes, but it is so for a reason. Make each sprint count.

Ashley Conrad

Strength Circuit: When you're through with the cardio portion, it's time for weightlifting. Depending on your fitness level, you'll go through the circuit 3-6 times. The point is to challenge yourself—it should be difficult—but don't make it so challenging that you collapse after every exercise. You get 30 seconds of rest after each exercise, so use it wisely.

Core Circuit: After you've completed the weightlifting circuits, and would like to hit your core, add the ab circuit. You'll do each movement until failure. Depending on your fitness, go through each exercise 3-6 times. You wanted change, right? This is how it's done.

Cool-Down: Your final task for the day is to cool down and stretch. When you put your body through a huge amount of stress, you need to help it recover. Jog, bike, or walk for five minutes and then repeat the warm-up stretching series.

Week 1, Day 1: Lifting Day
WARM-UP
1

Incline Walk

5 minutes
Incline Walk Incline Walk
Clutch Tip: Wear sweats to rid the body of toxins and help speed up your metabolism.

STRETCH SERIES
2

Seated Floor Hamstring Stretch

2 sets of 30 seconds
Seated Floor Hamstring Stretch Seated Floor Hamstring Stretch

Quad Stretch

2 sets of 30 seconds
Quad Stretch Quad Stretch

Groin and Back Stretch

2 sets of 30 seconds
Groin and Back Stretch Groin and Back Stretch

Dynamic Chest Stretch

2 sets of 30 seconds
Dynamic Chest Stretch Dynamic Chest Stretch

Shoulder Stretch

2 sets of 30 seconds
Shoulder Stretch Shoulder Stretch

Seated Glute Stretch

2 sets of 30 seconds
Seated Glute Stretch Seated Glute Stretch

Triceps Stretch

2 sets of 30 seconds
Triceps Stretch Triceps Stretch

Windmills

2 sets of 30 seconds
Windmills Windmills
Clutch Tip: Stretching is everything! Not only does it help prepare your muscles for battle and help prevent injury, it also increases your range of motion, giving you more power per rep. Focus on the workout ahead as you stretch, and commit to giving 100 percent effort. Remember, if you can control your mind, you can control your body.

SPRINT CIRCUIT: REPEAT CIRCUIT 4X
3

Level 5, Recovery Cardio
Option: Walk

30 seconds
Level 5, Recovery Cardio Level 5, Recovery Cardio

Level 7, Intermediate Cardio
Option: Jog

30 seconds
Level 7, Intermediate Cardio Level 7, Intermediate Cardio

Level 10, High-Intensity Cardio
Option: Sprint

30 seconds
Level 10, High-Intensity Cardio Level 10, High-Intensity Cardio
Clutch Tip: Perform cardio on a treadmill, Stairmaster, bike, or outdoors. The levels are based on a scale of 1-10, where 10 is an all-out sprint and 1 is barely moving. For maximum results, stay true to the levels and make each sprint count.

STRENGTH CIRCUIT: REPEAT THE CIRCUIT 3-6X, DEPENDING ON FITNESS LEVEL.
REST 30 SECONDS AFTER EACH CIRCUIT.
4

Clean and Press

12-15 reps
Clean and Press Clean and Press
Overhead Medicine Ball Throws Overhead Medicine Ball Throws
Dumbbell Rear Lunge Dumbbell Rear Lunge

Pushups

12-15 reps
Pushups Pushups

Bench Dips

12-15 reps
Bench Dips Bench Dips

Sprint in Place

12-15 reps
Sprint in Place Sprint in Place

Bodyweight Squat

12-15 reps
Bodyweight Squat Bodyweight Squat

Wide-Grip Lat Pulldown (skip if not at a gym)

12-15 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
Medicine Ball Jumping Jacks Medicine Ball Jumping Jacks

Incline Push-Up

12-15 reps
Incline Push-Up Incline Push-Up
Dumbbell Bicep Curl Dumbbell Bicep Curl

Side Lateral Raise

12-15 reps
Side Lateral Raise Side Lateral Raise
One-Arm Dumbbell Row One-Arm Dumbbell Row
Clutch Tip: Perform these exercises with maximum effort. By the last rep, you should be gasping for air. You can increase the difficulty of the workout by decreasing the rest periods, increasing the load, or speeding up the exercise tempo.

COOL-DOWN
5

Incline Walk

5 minutes
Incline Walk Incline Walk
Clutch Tip: Cooling down after exercise helps promote recovery and may increase the release of beneficial hormones.

STRETCH SERIES
6

Seated Floor Hamstring Stretch

2 sets of 30 seconds
Seated Floor Hamstring Stretch Seated Floor Hamstring Stretch

Quad Stretch

2 sets of 30 seconds
Quad Stretch Quad Stretch

Groin and Back Stretch

2 sets of 30 seconds
Groin and Back Stretch Groin and Back Stretch

Dynamic Chest Stretch

2 sets of 30 seconds
Dynamic Chest Stretch Dynamic Chest Stretch

Shoulder Stretch

2 sets of 30 seconds
Shoulder Stretch Shoulder Stretch

Seated Glute Stretch

2 sets of 30 seconds
Seated Glute Stretch Seated Glute Stretch

Triceps Stretch

2 sets of 30 seconds
Triceps Stretch Triceps Stretch

Windmills

2 sets of 30 seconds
Windmills Windmills
Clutch Tip: Stretching after a workout will help accelerate recovery and lower stress hormone levels. Take this time to relax and breathe!

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