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Fitness 360: Ashley Johns’ Workout Program
As a fortune cookie once told me, many paths can reach one destination. If you want a fit body…well, first put down that fortune cookie. Kidding aside, many different training protocols can produce weight loss and fitness. For Ashley Johns, high volume worked wonders.
As Ashley sees it, the more reps you do, the more your muscles will be fighting for every morsel of energy in your body. So when she decided to get serious about shaping up, Ashley used German Volume training for her core lifts, and then plunged into supersets of auxiliary lifts.
Ashley Johns's Fitness Program
Watch The Video - 9:57
Ashley's Workout
Day 1: Legs/Glutes/Calves/Core
Strength circuit with no rest between each exercise. After entire set is completed, rest 2 minutes to recover then repeat 3 more times for a total of 4 circuits.
Warm-up:
Bodyweight Lunges (shown with dumbbells)
1 set to failure
GVT set:
Barbell Squat
10 sets of 10 reps
Circuit: Repeat 4x
-
Walking Lunges
40 reps 
Dumbbell Step Ups
20 reps
Smith Single-Leg Split Squat
15 reps, each side
Stiff-Legged Barbell Deadlift
20 reps
Side Bridge (with lift)
15 reps, per side
Mountain Climbers
50 reps
Flat Bench Lying Leg Raise
20 reps
Knee/Hip Raise On Parallel Bars
20 reps
Day 2: Active Rest/ Restorative or Vinyasa Yoga
Day 3: Back/Biceps
Rest one minute (max) between each exercise, then I move on to the next set.
GVT:
Pullups
10 sets of 10 reps
Barbell Curl
10 sets of 10 reps
Working Sets:
Wide-Grip Lat Pulldown
3 sets of 20 reps
Cardio:
Stairmaster
30 min or light 2 mile jog
Day 4: Rest
Day 5: Shoulders
GVT:
Dumbbell Shoulder Press
10 sets of 10 reps
Working Sets:
Side Lateral Raise
3 sets of 12 reps, each side
Cardio:
Running, Treadmill
Interval sprinting
Day 6: Chest/Core/Calves
GVT:
Barbell Bench Press - Medium Grip
10 sets of 10 reps
Working set:
Pushups
3 sets of 15 reps
Circuit: Repeat 4x
Plank
3 mni hold
Standing Calf Raises (toes forward)
30 reps
Jackknife Sit-Up (with ball pass)
20 reps-
Standing Calf Raises (toes out)
30 reps 
Dumbbell Side Bend
20 reps, per side-
Standing Calf Raises (toes in)
30 reps 
Walking, Treadmill
2 min HIIT on incline
Day 7: Triceps
GVT:
Lying Triceps Press
10 sets of 10 reps
Cardio:
-
Walking, Treadmill
60 min light cardio or Yoga
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