Ashley Conrad's Clutch Life: Day 8

Today is all about explosiveness and kicking things up a notch. Build upon what you accomplished last week, and aim to get in some extra reps.

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Last week you plowed through two rounds of this chest, back, and leg workout—today you'll aim for three. You're coming off a day of active rest, so push as hard as you can. Go 10/10 until you have no gas in the tank.

Take a breather if you have to, but try not to let time get away from you. Stick to a quick water break or 10-second pause between circuits. Remember, you want to maximize results, which means performing exercises while the body is struggling to deliver oxygen to your muscles.

If you're feeling up for an added challenge, follow up your final circuit with a core workout. Abs might be made in the kitchen, but a little fine-tuning with heel touches, planks, and crunches never hurts. Forget comfort and push yourself toward greatness—that's Clutch!

Equipment needed today


Pull-Up Bar

Dumbbells

Ashley Conrad's Clutch Life Trainer Day 8 Strength Workout
Watch the video - 33:39



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: 3 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: 3 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: 3 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: 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
Note: 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
Note: 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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