Ashley Conrad's Clutch Life: Day 17

Work your body hard, but don't forget to fuel it properly. Nutrition and training go hand in hand!

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If you've been nailing your workouts thus far, kudos to you!

But the real question is: Are you also nailing your nutrition? If you're on the fat-loss plan, you should eat enough to feel energized through your workouts and recover well, but not so much that you're storing any calories as fat. The easiest way to make sure you're getting the right number of calories at the right times is to follow my nutrition guide.

If you haven't been consistent with your nutrition, now is the time to start!

Today's triceps, shoulders, and arms workout will be longer than you're used to. Concentrate on performing each movement with as much ballistic intent as possible. We are trying to maximize results in half the time here, so the amount of effort you put into each exercise matters!

Equipment needed today


Dumbbells

Bands

Strength Workout 2 Week 3
Watch the video - 44:16



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: 4 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: 4 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: 4 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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