Ashley Conrad's 21-Day Clutch Cut, Day 2

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Day two of the Clutch Cut program is an investment in your cardiovascular fitness and mental toughness. You are your own trainer and motivation coach. It's up to you to make each sprint mean something.

Warm-Up and Stretch Series: Begin by spending five minutes jogging, walking, or biking. Then, you'll stretch. Each stretch should be done for two sets of 30 seconds before moving on to the next one. It is not enough for you to sit in a stretching position and pretend to exert yourself. You have to actually reach, pull, and move with effort. Prepare your muscles for the work they're about to perform.

Sprint Circuit: After you've gone through the all of the stretches, it's time for high-intensity interval training (HIIT). Your HIIT sprints can be done on the treadmill, stairmill, bike, or even outside. It's up to you. But, no matter which machine you choose for cardio, it's your job to do the work. You'll do 10 sets of the circuit. The circuit consists of 60 seconds of recovery cardio (level 5), 30 seconds of intermediate cardio (level 7), and 60 seconds of all-out sprinting (level 10). If you want maximum results, you need to push yourself. Stay true to the levels. Don't sell yourself short.

Cool-Down: Your final task for the day is to cool down and stretch. When you put your body through a huge amount of stress, you need to help it recover. Jog, bike, or walk for five minutes and then repeat the warm-up stretching series.

Week 1, Day 2: Cardio Day

WARM-UP

Incline Walk

5 minutes

Clutch Tip: Wear sweats to rid the body of toxins and help speed up your metabolism.

STRETCH SERIES

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

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.