Ashley Conrad's Clutch Life: Day 10

It's time to cash out on shoulders, triceps, and biceps, and cash in on results.

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Feel like you're short on time? Don't let that deter you from getting in a quality sweat session. Do your best not to cut any corners, but if necessary you can delete the stretch series from the workout. You can work on your flexibility later in the week.

Remember that working out is only part of the equation; you have to eat clean to see results. Simple nutrition is the best because it's maintainable. Healthy living doesn't have to be complicated. Stick to your plan of choice and eat for muscle building or fat loss. Make sure to make lean meats, veggies, complex carbs, and healthy fats the basis for your meal plan.

Keep these key principals in mind and you'll be good to go: Eat every three hours and have your first meal within 30 minutes of waking; drink at least one gallon of water with two lemons daily; skip fillers, preservatives, and artificial colorings; and eat gluten- and dairy-free foods (except whey isolates).

Equipment needed today


Dumbbells

Bands

Ashley Conrad's Clutch Life Trainer Day 10 Strength Workout
Watch the video - 39:11



Strength Workout 2
Dynamic warm-up
1

Jog in place

30 seconds
Jog in place Jog in place
2

Jumping jacks

30 seconds
Jumping Jacks Jumping Jacks
3

Butt kick

30 seconds
Butt Kicks Butt Kicks
4
Fast kick with arm circles Fast kick with arm circles
5

High knee

30 seconds
High knee High knee
Note: Each exercise should be done with an intensity of 7/10.

Stretch series
1
Seated hamstring stretch Seated hamstring stretch
2

Quad stretch

30 seconds
Quad stretch Quad stretch
3

Sumo squat stretch

30 seconds
Sumo Squat Stretch Sumo Squat Stretch
4
Dynamic Chest Stretch Dynamic Chest Stretch
5

Shoulder stretch

30 seconds
Shoulder Stretch Shoulder Stretch
6

Triceps stretch

30 seconds
Triceps Stretch Triceps Stretch
7

Hip-flexor stretch

30 seconds
Hip-flexor stretch Hip-flexor stretch
8

Knee across body

30 seconds
Knee across body Knee across body
9
Seated Glute Stretch Seated Glute Stretch

Circuit 1: 3 rounds
1

Overhead press

30 seconds
Overhead press Overhead press

Dip

30 seconds
Dip Dip

Biceps curl

30 seconds
Biceps curl Biceps curl
Each exercise should be done with an intensity of 10/10. Rest 15-60 seconds between rounds.

Circuit 2: 3 rounds
1

Lateral raise

30 seconds
Lateral raise Lateral raise
Overhead triceps extension Overhead triceps extension

Hammer curl

30 seconds
Hammer curl Hammer curl
Each exercise should be done with an intensity of 10/10.

Circuit 3: 3 rounds
1

Front raise

30 seconds
Front Dumbbell Raise Front Dumbbell Raise
Cobra Triceps Extension Cobra Triceps Extension

Narrow biceps curl

30 seconds
Narrow biceps curl Narrow biceps curl
Each exercise should be done with an intensity of 10/10.



Ashley Conrad's Clutch Life Trainer Optional Core Workout
Watch the video - 10:15



Optional core workout
Circuit 1: 2 rounds
1

Russian twist

20 seconds
Russian Twist Russian Twist

Plank

20 seconds
Plank Plank

Hip raise

20 seconds
Hip raise Hip raise
Alternating heel touch Alternating heel touch

V-sit

20 seconds
V-sit V-sit

Heel touch

20 seconds
Heel touch Heel touch

Plank step-up

20 seconds
Plank step-up Plank step-up

Plank walk-out

20 seconds
Plank Plank

Cross crunch

20 seconds
Cross crunch Cross crunch

Bicycle crunch

20 seconds
Bicycle crunch Bicycle crunch
Each exercise should be done with an intensity of 10/10.

Circuit 2: 2 rounds
1

Hip thrust

20 seconds
Hip thrust Hip thrust

Quadruped bird dog

20 seconds
Quadruped bird dog Quadruped bird dog
Each exercise should be done with an intensity of 10/10.

Cool-down: Stretch series
1
Seated hamstring stretch Seated hamstring stretch
2

Quad stretch

30 seconds
Quad stretch Quad stretch
3

Sumo squat stretch

30 seconds
Sumo Squat Stretch Sumo Squat Stretch
4
Dynamic Chest Stretch Dynamic Chest Stretch
5

Shoulder stretch

30 seconds
Shoulder Stretch Shoulder Stretch
6

Triceps stretch

30 seconds
Triceps Stretch Triceps Stretch
7

Hip-flexor stretch

30 seconds
Hip-flexor stretch Hip-flexor stretch
8

Knee across body

30 seconds
Knee across body Knee across body
9
Seated Glute Stretch Seated Glute Stretch



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