Ashley Conrad's Clutch Life: Day 22

Ready to step it up this week? Start Week 4 with a bang, not a whimper.

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You'll be doing the same workouts this week as you did in Week 3. That doesn't mean you get to take it easy though. This week, add weight, increase reps, or decrease rest periods!

The important thing is to keep pushing yourself. Without new stimulus, your body will stop responding. Only by constantly reaching for new goals will you see the kind of transformation you want. So what are you waiting for?

Equipment needed today


Pull-Up Bar

Dumbbells

Strength Workout 1 Week 4
Watch the video - 35:18



Strength workout 1 (chest, back, legs)
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

Push-up

30 seconds
Pushups Pushups

Pull-up

30 seconds
Pullups Pullups
Squat jump or barbell squat Squat jump or barbell squat

Note(s): Each exercise should be done with an intensity level of 10/10. Rest 15-60 seconds between rounds.

Circuit 2: 4 rounds
1

Decline push-up

30 seconds
Decline Push-Up Decline Push-Up
Bent-over dumbbell row Bent-over dumbbell row
Bulgarian split squat Bulgarian split squat

Note(s): Each exercise should be done with an intensity level of 10/10. Rest 15-60 seconds between rounds.

Circuit 3: 4 rounds
1

Burpee

30 seconds
Burpee Burpee

Variation pull-up

30 seconds
Variation pull-up Variation pull-up

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



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



Optional core workout
Circuit 1: 4 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
Note: Each exercise should be done with an intensity of 10/10.
Bicycle crunch Bicycle crunch

Circuit 2: 4 rounds
1

Hip thrust

20 seconds
Hip thrust Hip thrust

Quadruped bird dog

20 seconds
Quadruped bird dog Quadruped bird dog

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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