Ashley Conrad's 21-Day Clutch Cut: Training

Three weeks may not seem like enough time to make progress. Think again. There's no level "easy" on this trainer. The only two settings are hard and harder. Let's see what you can do.

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My mission is twofold: to change the way you think about your body and show you what is possible. Clutch Cut will transform you in three weeks, but it won't be easy. You have to be ready to work. You're my client now, and my clients never rest. They move for an entire workout. It's the only way to build muscle and burn fat simultaneously.

Let's get after it!

Clutch Cut training
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Clutch Cut training is tough, but it's transformative. When I was training to be an athlete, I didn't use any equipment. Yet my bodyweight-only workouts were the hardest sessions I've ever done. They were also the most beneficial. When I became a trainer, I decided to train people like athletes. That's what I do.

I can build muscle on somebody without equipment, or I can go into a gym and use heavy weights if necessary. In almost every case, with nearly every client I have ever transformed for a movie, I've never had to set foot in a gym. Your body is your most powerful fitness tool. Learn to harness it, and you can achieve incredible things.

What, When, Where?

What to wear

Full sweats. Wearing sweats while you train will help eliminate toxins, accelerate fat loss, and reduce water retention.

When to work out

If you can, train in the morning, 60-90 minutes after breakfast. If you can't train at that time, work out whenever you can.

Where to work out

You can perform the Clutch Cut workouts at a gym, outdoors, or at home.

Clutch Is Custom

Most people enter a gym without knowing their own imbalances and weaknesses. So when they slam around the weights, they perpetuate existing problems. I help my clients identify their weak spots, and then use their own bodies to correct those spots. If you can't move your own body, you have no business trying to move weights.

If you can't move your own body, you have no business trying to move weights.
"If you can't move your own body, you have no business trying to move weights."

Every program I build for personal clients is customized, but all my programming follows a specific process. I first look at lifestyle and hormonal levels. I look at what's going on inside a client's body. If I can fix a client's internal problems through better nutrition, better habits, and improved recovery, I know that client will achieve better results from training.

Step 1 Detoxification and Purification

The liver is the garbage dump of the body. It processes sugar, soda, alcohol, coffee, prescription meds, and more. If you bombard the liver with too many toxins, it slows down and doesn't work as efficiently as it should.

The liver influences your metabolism. When it slows down, you do too. You have to purify your body and get rid of toxins before worrying about working out. Drink a gallon of water per day-mandatory! Add two lemons—which are a natural diuretic—to your water to naturally cleanse your body. Your metabolism will move faster, and your liver will thank you.

I also suggest meditating in the morning and evening for 10 minutes. Even if you just close your eyes and rest for 10 minutes, you'll improve your outlook on the day ahead and your impression of the day you've left behind. You deserve time for yourself. Take what's yours.

Step 2 Intensive Workouts

My workouts are designed to elicit a specific effect. I don't just want clients to look a certain way; I want to turn them into legit, lethal weapons. It's one thing to look ripped and big, but if it's all show and no go, it's not worth anything. If you could get your butt kicked by someone like me with one ninja kick to the leg, because you can't move all that bulk, then the bulk you've built is worthless.

I train clients in a way which causes their body to adapt in many ways, including muscle growth. There's so much power in knowing that you're powerful and you can move, run, jump, and punch.

I help clients improve every aspect of their fitness. I help them get strong, mobile, flexible, agile, fast, and ready to move. These physical improvements help my clients transform psychologically, as well. They become more confident, and they become more intimately connected to their own bodies. You will, too.

Clutch Training Regimen

"If you commit 100 percent to clutch cut, you will completely transform your physique and your lifestyle.

Five days per week, you'll be training harder than you ever have for roughly 60 minutes per session. You'll cycle through a day of circuit training, a day of conditioning, and a day of rest. Then you'll lift, hit conditioning the next day, lift again, and rest again so you can repeat the process for three intense weeks.

This is your split:

Monday: Lift
Tuesday: Cardio
Wednesday: Rest
Thursday: Lift
Friday: Cardio
Saturday: Lift
Sunday: Rest

You can perform my Clutch workouts anywhere, with minimal equipment. Each workout, whether it's resistance or cardio, is built on a series of high-intensity circuits. Each workout also includes adequate warm-up periods and ample flexibility work.

Here's what you need before you dive into Clutch Cut:

At-Home Equipment Requirements
  • 1 medicine ball, medium weight
  • 1 set of dumbbells, medium to heavy weight
  • 1 set of dumbbells, light weight
  • Enough room to run for 30 minutes
Gym Equipment Requirements
  • 1 medicine ball, medium weight
  • 1 set of dumbbells, medium to heavy weight
  • 1 set of dumbbells, light weight
  • 1 barbell, medium weight
  • 1 pull-up or lat pull-down station
  • Stationary bike, Stairmaster, or treadmill

If you commit 100 percent to Clutch Cut, you will completely transform your physique and your lifestyle. Don't skip over the nutrition and supplement plans; they're crucial to your success on this program. Your workouts won't work if you don't follow every aspect of the plan. Commit, and get Clutch Cut.

Check out Ashley Conrad's complete supplement lineup! Go Now!

Main | Meet Your Trainer | Training | Nutrition | Supplements | Get Started