Ashley Conrad's 21-Day Clutch Cut, Day 2

Get your run on! These HIIT sprints will challenge your body in every aspect. Don't go easy on yourself. Run with purpose.

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Day two of the Clutch Cut program is an investment in your cardiovascular fitness and mental toughness. You are your own trainer and motivation coach. It's up to you to make each sprint mean something.

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 effort. Prepare your muscles for the work they're about to perform.

Sprint Circuit: After you've gone through the all of the stretches, it's time for high-intensity interval training (HIIT). Your HIIT sprints 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 60 seconds of recovery cardio (level 5), 30 seconds of intermediate cardio (level 7), and 60 seconds of all-out sprinting (level 10). If you want maximum results, you need to push yourself. Stay true to the levels. Don't sell yourself short.

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 2: Cardio 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.

HIIT TRAINING: REPEAT THE CIRCUIT 10X
3

Level 5, Recovery Cardio
Option: Walk

60 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

60 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.

COOL-DOWN
4

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
5

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!

CORE CIRCUIT: REPEAT THE CIRCUIT 3-6X, DEPENDING ON FITNESS LEVEL
6

Jackknife Sit-Up

1 set to failure
Jackknife Sit-Up Jackknife Sit-Up

90 Degree Crunch

1 set to failure
90 Degree Crunch 90 Degree Crunch

Weighted Bicycle

1 set to failure
Weighted Bicycle

90 degree Toe Taps

1 set to failure
90 degree Toe Taps

Elbow Walk

1 set to failure
Elbow Walk Elbow Walk

Army Crawl

1 set to failure
Army Crawl

Exercise Ball Crunch

1 set to failure
Exercise Ball Crunch Exercise Ball Crunch

Isolated Crunch

1 set to failure
Isolated Crunch Isolated Crunch
Clutch Tip: To see this workout in action, check out Lights, Camera, Abs! for a video demonstration of each exercise.

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