Ashley Conrad's 21-Day Clutch Cut, Day 13
Perform today's strength circuit with intensity and pride. To achieve the results you want, you must fight hard for them.
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You get an entire day of rest tomorrow—earn it. You might hurt during the workout, but you'll feel great when you're done. Today, we're earning our clutch stripes.
Week 2, Day 13: Lifting Day
WARM-UP
1
Incline Walk
5 minutes
Clutch Tip: Wear sweats to rid the body of toxins and help speed up your metabolism.
STRETCH SERIES
2
Seated Floor Hamstring Stretch
2 sets of 30 seconds
Quad Stretch
2 sets of 30 seconds
Groin and Back Stretch
2 sets of 30 seconds
Dynamic Chest Stretch
2 sets of 30 seconds
Shoulder Stretch
2 sets of 30 seconds
Seated Glute Stretch
2 sets of 30 seconds
Triceps Stretch
2 sets of 30 seconds
Windmills
2 sets of 30 seconds
Clutch Tip: Stretching is everything! Not only does it help prepare your muscles for battle and help prevent injury, it also increases your range of motion, giving you more power per rep. Focus on the workout ahead as you stretch, and commit to giving 100 percent effort. Remember, if you can control your mind, you can control your body.
SPRINT CIRCUIT: REPEAT CIRCUIT 4X
3
Level 5, Recovery Cardio
Option: Walk
30 seconds
Level 7, Intermediate Cardio
Option: Jog
30 seconds
Level 10, High-Intensity Cardio
Option: Sprint
30 seconds
Clutch Tip: Perform cardio on a treadmill, Stairmaster, bike, or outdoors. The levels are based on a scale of 1-10, where 10 is an all-out sprint and 1 is barely moving. For maximum results, stay true to the levels and make each sprint count.
STRENGTH CIRCUIT: REPEAT THE CIRCUIT 3-6X, DEPENDING ON FITNESS LEVEL.
REST 30 SECONDS AFTER EACH CIRCUIT.
4
Clean and Press
12-15 reps
Overhead Medicine Ball Throws
12-15 reps
Dumbbell Rear Lunge
12-15 reps
Pushups
12-15 reps
Bench Dips
12-15 reps
Sprint in Place
12-15 reps
Bodyweight Squat
12-15 reps
Wide-Grip Lat Pulldown (skip if not at a gym)
12-15 reps
Medicine Ball Jumping Jacks
12-15 reps
Incline Push-Up
12-15 reps
Dumbbell Bicep Curl
12-15 reps
Side Lateral Raise
12-15 reps
One-Arm Dumbbell Row
12-15 reps
Clutch Tip: Perform these exercises with maximum effort. By the last rep, you should be gasping for air. You can increase the difficulty of the workout by decreasing the rest periods, increasing the load, or speeding up the exercise tempo.
COOL-DOWN
5
Incline Walk
5 minutes
Clutch Tip: Cooling down after exercise helps promote recovery and may increase the release of beneficial hormones.
STRETCH SERIES
6
Seated Floor Hamstring Stretch
2 sets of 30 seconds
Quad Stretch
2 sets of 30 seconds
Groin and Back Stretch
2 sets of 30 seconds
Dynamic Chest Stretch
2 sets of 30 seconds
Shoulder Stretch
2 sets of 30 seconds
Seated Glute Stretch
2 sets of 30 seconds
Triceps Stretch
2 sets of 30 seconds
Windmills
2 sets of 30 seconds
Clutch Tip: Stretching after a workout will help accelerate recovery and lower stress hormone levels. Take this time to relax and breathe!
