Ashley Conrad's 21-Day Clutch Cut, Day 11

Perform today's strength circuit with intensity and pride. To achieve the results you want, you must fight hard for them.

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You should feel fitter, lighter, and stronger than you did a week ago. Keep going! Your body will react and adapt to everything you throw at it. So repeat the Strength Circuit another time, or cut your rest time. Whatever you need to do to keep that intensity high, do it. That's what I call clutch.

Week 2, Day 11: 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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