Fitness 360: Ashley Horner - Training Program - Fitness Forward!

Ashley Horner lives on a remote island but shares her knowledge with people all over the world. Follow her training program and put your fitness forward!

Our surroundings determine what we do with our lives. We live in cities and go to metropolitan gyms; we live in the countryside and buck haybales; we live near mountains and run trails.

Ashley Horner lives on the tropical island of Guam, 17 hours off the mainland United States in the Pacific Ocean. So her surroundings play a huge part in her fitness drive. She runs the white-sand beaches, swims in the reefs off the coast and hikes in mountains complete with lush ferns and waterfalls.

Ashley Horner
Watch The Video - 10:31

Sounds nice, no? Well, Ashley's training is no day at the beach! She is a hardcore figure competitor, trying to make her mark in the NPC and scale the pro ranks. To get there, she trains her body with military intensity. We're talking about ferocious supersets and circuits, mixing high reps and low, compounded by bursts (30 minutes) of cardiovascular training that change daily.

"Whenever I am at the gym, I immediately put on my headphones, get on the treadmill, and just walk for 5 minutes," Horner said. "I focus and remind myself why I am there. It gives me a chance to disconnect from the 'mom' life and from the wife and everything else, from work, my clients and everything else going on ... I get myself in the right mindset to train."

Her 'everything else' is nothing to scoff at. She's a mother of two and works with multiple charities and advisory groups helping spouses of war. Ashley smiles and laughs with the best of them, but she leads a serious life.

Her training split is detailed below. Just try to keep up! She trains her legs daily, with high-rep moves (jump squats, walking lunges, etc.). She's currently trying to improve her shoulders (so important in the pros).

Treadmill Tips

Ashley clearly enjoys training outdoors (who wouldn't on Guam?), but sometimes cardio must be done inside. Here are some tips she suggests to do it right.

1. If I have to do cardio inside, I hit cardio before I do weights. I love the weight room, so much (and not so much the cardio), so I know I'll come up with an excuse not do to my cardio at the end.

2. If I am training on the treadmill, I love to do HIIT sessions. It's hard for me to do the same thing, just running on the treadmill at the same pace the entire time. I love to do incline running (8%). I love to do sprints! Side shuffles on the treadmill!

R & R

In the hubbub she gets caught up in, Ashley still takes her rests (actively). Every Sunday she spends entirely with her children, swimming in the ocean, taking the dogs to the beach, going on hikes. She called it "leisure fun."

"I think a lot of people find that balance in their lives, especially when they have a family, a husband and kids," Horner said. "That's one of the biggest issues, because you don't know if you're doing too much, or if you're not doing enough, then you miss a workout and you feel guilty, but then you're at the gym for so long and then you're like, 'I need to get home to my kids.' And dinner needs to be made, and to be honest I don't think there's really a set balance for any person. I think it really depends on what's going on in their lives at the time.

"To have that hour and half to do nothing but focus on myself ... it calms me in a way. My workouts are always intense, but I walk away feeling accomplished."

Ashley's Training Philosophy

"I always train in a circuit manor. My rest periods are non-existent unless I'm chugging water. Like everything, my workouts are always changing. I like to include all aspects and components of fitness. It's always fun to me. Some of my best workouts take place outside the gym. I love all different types of workouts and I'll incorporate all of them. It's important that you constantly change your workout program, in the gym, on the track, in the pool. So your body doesn't become accustomed to the change."

Monday: Quads/Hamstrings/Glutes/Cardio
Morning workout: Circuit - 4 rounds, no rest
1
Bodyweight Walking Lunge Bodyweight Walking Lunge

Burpee

1 set 15 reps
Burpee Burpee
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Circuit: 4 rounds, no rest
2
Kettlebell Sumo Squat Kettlebell Sumo Squat
Weighted Sit-Ups - With Bands Weighted Sit-Ups - With Bands

Jump Squat

1 set 15 reps
Jump Squat Jump Squat

Circuit: 4 rounds, no rest
3

Leg Extensions

1 set 20 reps
Leg Extensions Leg Extensions

Lying Leg Curls

1 set 15 reps
Lying Leg Curls Lying Leg Curls

Scissors Jump

1 set 15 reps
Scissors Jump Scissors Jump

Circuit: 4 rounds, no rest
4

Hack Squat

1 set 15 reps
Hack Squat Hack Squat

Barbell Deadlift

1 set 15 reps
Barbell Deadlift Barbell Deadlift
Box Jump (Multiple Response) Box Jump (Multiple Response)

Jogging-Treadmill

20-30 minutes, sprint 30-45 seconds, walk for 1 minute
Jogging-Treadmill Jogging-Treadmill

Evening workout
5
Jogging-Treadmill Jogging-Treadmill

Tuesday: Chest/Triceps/CrossFit
Morning workout
1

Stairmaster

30 minutes
Stairmaster Stairmaster

2

Pushups

1 set to failure
Pushups Pushups

Circuit: 3 rounds, no rest
3

Dumbbell Bench Press

1 set of 15 reps
Dumbbell Bench Press Dumbbell Bench Press
Standing Overhead Barbell Triceps Extension Standing Overhead Barbell Triceps Extension
Jogging-Treadmill Jogging-Treadmill

Circuit: 3 rounds, no rest
4

Incline Dumbbell Press

1 set of 15 reps
Incline Dumbbell Press Incline Dumbbell Press
Cable One Arm Tricep Extension Cable One Arm Tricep Extension
Push-Ups With Feet Elevated Push-Ups With Feet Elevated

Circuit: 3 rounds, no rest
5

Flat Bench Cable Flyes

1 set of 15 reps
Flat Bench Cable Flyes Flat Bench Cable Flyes
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
Jogging-Treadmill Jogging-Treadmill

evening workout
6

crossfit 671 session

workout always vary
crossfit crossfit

Wednesday: Run/CrossFit
1
Trail Running/Walking Trail Running/Walking

2

crossfit 671 session

workout always vary
crossfit crossfit

Thursday: Back/Biceps/Cardio
Morning workout
1

Pullups

3 sets to failure
Pullups Pullups

circuit: 4 rounds, no rest
2

Wide-Grip Lat Pulldown

1 set of 15 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

EZ-Bar Curl

1 set of 15 reps
EZ-Bar Curl EZ-Bar Curl

Pullups

1 set of 25 reps
Pullups Pullups

circuit: 4 rounds, no rest
3

Seated Cable Rows

1 set of 15 reps
Seated Cable Rows Seated Cable Rows
Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl
Jogging-Treadmill Jogging-Treadmill

circuit: 4 rounds, no rest
4

Bent Over Barbell Row

1 set of 15 reps
Bent Over Barbell Row Bent Over Barbell Row

Preacher Curl

1 set of 15 reps
Preacher Curl Preacher Curl

Burpee

1 set of 20 reps
Burpee Burpee

circuit: 4 rounds, no rest
5

One-Arm Dumbbell Row

1 set of 15 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row
Standing Biceps Cable Curl Standing Biceps Cable Curl
Rowing, Stationary Rowing, Stationary

evening workout
6

Stairmaster

40 minutes
Stairmaster Stairmaster

Friday: Run/Shoulders/Rear Delts
morning workout
1
Running, Treadmill Running, Treadmill

afternoon workout
2

Dumbbell Shoulder Press

4 sets of 12 reps, 45 seconds rest
Dumbbell Shoulder Press Dumbbell Shoulder Press

3

Seated Side Lateral Raise

4 sets of 12 reps, 45 seconds rest
Seated Side Lateral Raise Seated Side Lateral Raise

4

Seated Bent-Over Rear Delt Raise

4 sets of 12 reps, 45 seconds rest
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

5

Front Two-Dumbbell Raise

4 sets of 12 reps, 45 seconds rest
Front Two-Dumbbell Raise Front Two-Dumbbell Raise

evening workout
6

crossfit 671 session

workout always vary
crossfit crossfit

Saturday: Circuit Training
circuit: 1 round

Pushups

1 set of 50 reps
Pushups Pushups
Medicine Ball Rotational Throw Medicine Ball Rotational Throw
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
Box Jump (Multiple Response) Box Jump (Multiple Response)

Rope Jumping

1 set of 100 reps
Rope Jumping Rope Jumping

Hack Squat

1 set of 50 reps
Hack Squat Hack Squat

Dumbbell Walking Lunge

1 set of 50 reps
Dumbbell Walking Lunge Dumbbell Walking Lunge

Push Press

1 set of 50 reps
Push Press Push Press

Pushups

1 set of 50 reps
Pushups Pushups
Jogging-Treadmill Jogging-Treadmill

evening workout
6

crossfit 671 session

workout always vary
crossfit crossfit

Sunday: Off

Ashely Horner Fitness 360