Ashley Conrad's 21-Day Clutch Cut, Day 19
Get your run on! These HIIT sprints will challenge your body in every aspect. Don't go easy on yourself. Run with purpose.
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Think back to where you were three weeks ago. Today, you're fitter, stronger, and healthier. You're also more capable of doing extreme work. Let's go.
Week 3, Day 19: Cardio 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.
HIIT TRAINING: REPEAT THE CIRCUIT 10X
3
Level 5, Recovery Cardio
Option: Walk
60 seconds
Level 7, Intermediate Cardio
Option: Jog
30 seconds
Level 10, High-Intensity Cardio
Option: Sprint
60 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.
COOL-DOWN
4
Incline Walk
5 minutes
Clutch Tip: Cooling down after exercise helps promote recovery and may increase the release of beneficial hormones.
STRETCH SERIES
5
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!
CORE CIRCUIT: REPEAT THE CIRCUIT 3-6X, DEPENDING ON FITNESS LEVEL
6
Jackknife Sit-Up
1 set to failure
90 Degree Crunch
1 set to failure
Weighted Bicycle
1 set to failure
90 degree Toe Taps
1 set to failure
Elbow Walk
1 set to failure
Army Crawl
1 set to failure
Exercise Ball Crunch
1 set to failure
Isolated Crunch
1 set to failure
Clutch Tip: To see this workout in action, check out Lights, Camera, Abs! for a video demonstration of each exercise.
