Ashley Conrad's Clutch Life: Day 20

The end of the week is nigh—finish this workout strong!

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Hope you're feeling awesome, because we're about to funnel that positive energy into today's workout. You ready for this full-body circuit? Get yourself fired up and make sure you have enough food in you to keep you moving through the entire workout.

As per usual, we're adding one more full round to each circuit. It's going to burn, but remember that you'll get what you put into it. We're aiming to build your fitness and an overall stronger body!

Equipment needed today


Pull-Up Bar

Dumbbells

Jump Rope

Full-Body Workout Week 3
Watch the video - 38:06



Full-body workout
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

Walking high knee

30 seconds
High knee High knee

6

Bodyweight deadlift

30 seconds
Bodyweight deadlift Bodyweight deadlift

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

Pull-up

20 seconds
Pull-up Pull-up

Dumbbell deadlift

20 seconds
Dumbbell deadlift Dumbbell deadlift

Push-up

20 seconds
Push-up Push-up

Jumping jack

20 seconds
Jumping jack Jumping jack

Jump squat

20 seconds
Jump squat Jump squat

Jump rope

20 seconds
Jump rope Jump rope

Note: Each exercise should be done with an intensity of 10/10.

Circuit 2: 3 rounds
1
Dumbbell or resistance band row Dumbbell or resistance band row

Burpee

20 seconds
Burpee Burpee
Alternating delt raise Alternating delt raise

Dip

20 seconds
Dip Dip

Jump rope

30 seconds
Jump rope Jump rope

Note: Each exercise should be done with an intensity of 10/10.

Circuit 3 (core): 3 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

Bicycle crunch

20 seconds
Bicycle crunch Bicycle crunch

Note: Each exercise should be done with an intensity of 10/10.



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