Plyometric box Stability ball Kettlebells Mat

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1 COACH ASHLEY S WORKOUTS DAYS 1-30 Equipment needed this month: Dumbbells Barbell Weight plates Flat bench Resistance bands Plyometric box Stability ball Kettlebells Mat Optional if you have access: Cable machine Cardio machines (treadmill, stair climber, bike, etc.) Remember: Before all workouts, perform a thorough warm-up that includes some light cardio and dynamic stretching to properly prepare for training and prevent injury! Legs + Abs Back + Biceps Kettlebell Conditioning Bodyweight HIIT Triceps + Glutes Shoulders + Chest + HIIT Rest Legs + Abs Back + Biceps Kettlebell Conditioning Bodyweight HIIT Triceps + Glutes Shoulders + Chest + HIIT Rest Video Blog Legs Triceps + Chest + Abs + HIIT Back + Biceps Kettlebell Conditioning + Core Shoulders + Glutes + HIIT Plyometrics Rest or Optional Cardio (20 minutes) Legs Triceps + Chest + Abs + HIIT Back + Biceps Kettlebell Conditioning + Core Shoulders + Glutes + HIIT Plyometrics Rest or Optional Cardio (20 minutes) 30 Video Blog

2 WHAT YOU GET DAYS days of strength training 2 days of kettlebell conditioning and core 4 days of HIIT FOR ALL WEEKS, INCORPO- RATE: More supersets Negatives 1 to 2 burnouts and/or finishers per workout COACH ASHLEY S WORKOUTS Day 1: Legs and Abs Jump Squat 1 25 Barbell Curtsy Lunge Stability-Ball Leg Curl 4 10 (each leg) 10 (each leg) Glute/Ham Raise Dumbbell Hamstring Curl 3 15 Donkey Kick with Dumbbell (each leg) Barbell Bulgarian Split Squat Dumbbell Sumo Squat 2 12 (each leg) 15 Weighted Calf Raise 3 20* *Do 20 times toes pointed out, 20 times toes pointed forward (neutral) and 20 times toes pointed in. Abs Do the moves back-to-back with no rest in between. Go through the routine three times. /TIME Plank 1 1 minute Reverse Crunch with Ankle Weights/ 1 15 Dumbbell Frog Crunch 1 20 Day 2: Back and Biceps Stability-Ball Dumbbell Pullover Stability-Ball Back Hyperextension 20 Barbell Bent-Over Row 3 15 Dumbbell Preacher Curl on Stability Ball 3 8* Cable Rope Pull-Through Resistance-Band Biceps Curl 1 DAYS 1-2

3 Day 3: Kettlebell Conditioning Do each move for one minute. Rest a minute between rounds. Do three rounds. EXERCISE Kettlebell Lunge Jump Lateral-Moving Goblet Squat (30 seconds each direction) Shoulder Push Press Two-Arm Kettlebell Row Weighted Walking Lunge DAYS 3-7 Day 4: Bodyweight HIIT Do one minute of each move. Rest minimally between sets and a minute between rounds. Go through the routine five times. Burpees Mountain Climbers 180-D egree Squat Jumps Walking Lunges Sidewinder Plank Day 5: Triceps and Glutes Barbell Skullcrusher 3 15, 12, 10* Bench Dip (weighted) Resistance-Band Overhead Triceps Extension 1 (each arm) Barbell Curtsy Lunge 3 15 (each leg) Barbell Hip Thrust Glute Bridge (unweighted) 3 15 *Your last set should be slow negatives. Day 6: Shoulders, Chest and HIIT Push-Up 2 AMRAP* Medicine-Ball Walkout 3 3 Dumbbell Chest Flye Resistance-Band Standing Chest Press Seated Arnold Press Seated Dumbbell Lateral Raise 8** Cable Straight-Bar Front Raise Resistance-Band Pull-Apart 1 *AMRAP = As many reps as possible **Do a slow negative on the return. Sprint 100 meters. Jog 100 meters. Walk 100 meters. Day 7: Rest

4 Day 8: Legs and Abs Jump Squat 1 25 Barbell Curtsy Lunge Stability-Ball Leg Curl 4 10 (each leg) 10 (each leg) Glute/Ham Raise Dumbbell Hamstring Curl 3 15 Donkey Kick with Dumbbell (each leg) Barbell Bulgarian Split Squat Dumbbell Sumo Squat 2 12 (each leg) 15 Weighted Calf Raise 3 20* *Do 20 times toes pointed out, 20 times toes pointed forward (neutral) and 20 times toes pointed in. DAYS 8-9 Abs Do the moves back-to-back with no rest in between. Go through the routine three times. /TIME Plank 1 1 minute Reverse Crunch with Ankle Weights/ 1 15 Dumbbell Frog Crunch 1 20 Day 9: Back and Biceps Stability-Ball Dumbbell Pullover Stability-Ball Back Hyperextension 20 Barbell Bent-Over Row 3 15 Dumbbell Preacher Curl on Stability Ball 3 8* Cable Rope Pull-Through Resistance-Band Biceps Curl 1

5 Day 10: Kettlebell Conditioning Do each move for one minute. Rest a minute between rounds. Do three rounds. EXERCISE Kettlebell Lunge Jump Lateral-Moving Goblet Squat (30 seconds each direction) Shoulder Push Press Two-Arm Kettlebell Row Weighted Walking Lunge DAYS Day 11: Bodyweight HIIT Do one minute of each move. Rest minimally between sets and a minute between rounds. Go through the routine five times. Burpees Mountain Climbers 180-D egree Squat Jumps Walking Lunges Sidewinder Plank Day 12: Triceps and Glutes Barbell Skullcrusher 3 15, 12, 10* Bench Dip (weighted) Resistance-Band Overhead Triceps Extension 1 (each arm) Barbell Curtsy Lunge 3 15 (each leg) Barbell Hip Thrust Glute Bridge (unweighted) 3 15 *Your last set should be slow negatives. Day 13: Shoulders, Chest and HIIT Push-Up 2 AMRAP Medicine-Ball Walkout 3 3 Dumbbell Chest Flye Resistance-Band Standing Chest Press Seated Arnold Press Seated Dumbbell Lateral Raise 8* Cable Straight-Bar Front Raise Resistance-Band Pull-Apart 1 *Do a slow negative on the return. Sprint 100 meters. Jog 100 meters. Walk 100 meters. Day 15: Video Blog Day 14: Rest

6 WHAT YOU GET DAYS days of strength training 2 days of kettlebell conditioning and core 2 days of plyometrics 4 days of HIIT FOR ALL WEEKS, INCORPO- RATE: More supersets Negatives 1 to 2 burnouts and/or finishers per workout COACH ASHLEY S WORKOUTS Day 16: Legs Jump Squat 2 25 Bulgarian Split Squat Barbell Curtsy Lunge (each leg) 15 (each leg) Barbell Romanian Deadlift 3 15 Dumbbell Hamstring Curl Stability-Ball Leg Curl * Glute/Ham Raise Weighted Calf Raise 1 Day 17: Triceps, Chest, Abs and HIIT Dumbbell Chest Flye Resistance-Band Standing Chest Press Medicine-Ball Walkout Bench Dip (weighted) 2 5 Push-Up (feet elevated) 3 15 One-Arm Reverse-Grip Cable Pressdown Resistance-Band Overhead Triceps Extension 3 15 (each arm) (each arm) Abs Go through the routine four times with no rest between moves. /TIME Plank 1 1 minute Reverse Crunch with Ankle Weights/Dumbbell 1 20 Frog Crunch 1 25 DAYS Sprint 100 meters. Jog 100 meters. Walk 100 meters.

7 Day 18: Back and Biceps Resistance-Band Lat Pulldown 3 30 Stability-Ball Banded Hyperextension Cable Rope Pull-Through Flip-Grip Bent-Over Barbell Row 4 10 Barbell Biceps Curl 4 8* Dumbbell Hammer Curl Resistance-Band Biceps Curl 4 15 DAYS Day 19: Kettlebell Conditioning and Core Do each move for one minute. Go through the routine five times. EXERCISE Kettlebell Lunge Jump Lateral-Moving Goblet Squat (30 seconds each direction) Shoulder Push Press Two-Arm Kettlebell Row Weighted Walking Lunge Day 20: Shoulders, Glutes and HIIT Barbell Curtsy Lunge 3 8 (each leg) Barbell Hip Thrust Glute Bridge (unweighted) Glute/Ham Raise 3 8 Cable Straight-Bar Front Raise 3 20 Seated Arnold Press Seated Dumbbell Lateral Raise 10* Resistance-Band Pull-Apart 1 Sprint 100 meters. Jog 100 meters. Walk 100 meters. Jog one lap.

8 Day 21: Plyometrics Do each move for one minute. Rest 30 to 60 seconds between moves. Go through the routine two to three times. Switch Lunges Burpees with a Jump Pop Squats Clapping Push-Ups 180-Degree Squat Jumps DAYS Day 22: Rest or Optional Cardio (20 minutes) You ve had a super-intense week, so this cardio should be for recovery only. Do some gentle jogging, some walking or a little biking for about 20 minutes. Day 23: Legs Jump Squat 2 25 Bulgarian Split Squat Barbell Curtsy Lunge (each leg) 15 (each leg) Barbell Romanian Deadlift 3 15 Dumbbell Hamstring Curl Stability-Ball Leg Curl * Glute/Ham Raise Weighted Calf Raise 1

9 Day 24: Triceps, Chest, Abs and HIIT Dumbbell Chest Flye Resistance-Band Standing Chest Press Medicine-Ball Walkout Bench Dip (weighted) 2 5 Push-Up (feet elevated) 3 15 One-Arm Reverse-Grip Cable Pressdown Resistance-Band Overhead Triceps Extension 3 15 (each arm) (each arm) DAYS Abs Go through the routine four times with no rest between moves. /TIME Plank 1 1 minute Reverse Crunch with Ankle Weights/Dumbbell 1 20 Frog Crunch 1 25 Sprint 100 meters. Jog 100 meters. Walk 100 meters. Jog one lap. Day 25: Back and Biceps Resistance-Band Lat Pulldown 3 30 Stability-Ball Banded Hyperextension Cable Rope Pull-Through Flip-Grip Bent-Over Barbell Row 4 10 Barbell Biceps Curl 4 8* Dumbbell Hammer Curl Resistance-Band Biceps Curl 4 15

10 Day 26: Kettlebell Conditioning and Core Do each move for one minute. Go through the routine five times. EXERCISE Kettlebell Lunge Jump Lateral-Moving Goblet Squat (30 seconds each direction) Shoulder Push Press Two-Arm Kettlebell Row Weighted Walking Lunge DAYS Day 27: Shoulders, Glutes and HIIT Barbell Curtsy Lunge 3 8 (each leg) Barbell Hip Thrust Glute Bridge (unweighted) Glute/Ham Raise 3 8 Cable Straight-Bar Front Raise 3 20 Seated Arnold Press Seated Dumbbell Lateral Raise 10* Resistance-Band Pull-Apart 1 Sprint 100 meters. Jog 100 meters. Walk 100 meters. Jog one lap. Day 28: Plyometrics Do each move for one minute. Rest 30 to 60 seconds between moves. Go through the routine two to three times. Switch Lunges Burpees with a Jump Pop Squats Clapping Push-Ups 180-Degree Squat Jumps Day 29: Rest or Optional Cardio (20 minutes) You ve had a super-intense week, so this cardio should be for recovery only. Do some gentle jogging, some walking or a little biking for about 20 minutes. Day 30: Video Blog

light cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders

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