light cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders
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1 COACH ASHLEY S WORKOUTS Equipment needed this month: Dumbbells Flat bench Resistance band(s) Optional if you have access: Cable machine machines (treadmill, stair climber, bike, etc.) DAYS 1-30 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 (20 minutes) Biceps + Triceps + Abs (10 minutes) Legs (25 minutes) Biceps + Triceps + Abs (12 minutes) Legs + Abs (30 minutes) Biceps or Optional (20 minutes) Triceps + (15 minutes) + Core Legs + Abs (35 minutes) Biceps or Optional (20 minutes) Triceps + (18 minutes) + Core 30
2 WHAT YOU GET DAYS days of strength training bodyweight conditioning cardio Plenty of rest between sets, if needed, for recovery COACH ASHLEY S WORKOUTS Day 1: Legs Air Squat 2 12 Dumbbell Stationary Lunge 2 10 (each side) Dumbbell Hamstring Curl 2 15 Glute Bridge 2 15 seconds Donkey Kick (unweighted) 3 12 Calf Raise (unweighted) 2 20 Day 2: (20 minutes) Day 3: Back, Biceps and Dumbbell Pullover 2 15 Two-Arm Dumbbell Row 2 12 Seated Dumbbell Overhead Press 2 10 Dumbbell Front Raise 2 12 Seated Dumbbell Biceps Curl 2 15 Resistance-Band Biceps Curl 2 15 Day 4: Day 5: Chest, Triceps and Abs Push-Up 2 AMRAP* Dumbbell Lying Triceps Extension 2 12 Bench Dip 2 10 Triceps Cable Rope Pressdown 2 15 Bicycle Crunch 2 20 Plank 2 30 seconds *AMRAP = As Many Reps as Possible Day 6: Do each move for 30 seconds. Repeat routine three times. Air Squats Jumping Jacks Forward Lunges Jumping Jacks Lateral Lunges Jumping Jacks Day 7: DAYS 1-7
3 COACH ASHLEY S WORKOUTS Day 8: Legs Air Squat 2 12 Dumbbell Stationary Lunge 2 10 (each side) Dumbbell Hamstring Curl 2 15 Glute Bridge 2 15 seconds Donkey Kick (unweighted) 3 12 Calf Raise (unweighted) 2 20 DAYS 8-15 Day 9: (25 minutes) Day 10: Back, Biceps and Dumbbell Pullover 2 15 Two-Arm Dumbbell Row 2 12 Seated Dumbbell Overhead Press 2 10 Dumbbell Front Raise 2 12 Seated Dumbbell Biceps Curl 2 15 Resistance-Band Biceps Curl 2 15 Day 11: Day 12: Chest, Triceps and Abs Push-Up 2 AMRAP Dumbbell Lying Triceps Extension 2 12 Bench Dip 2 10 Triceps Cable Rope Pressdown 2 15 Bicycle Crunch 2 20 Plank 2 30 seconds Day 13: Do each move for 30 seconds. Repeat the routine four times. Air Squats Jumping Jacks Forward Lunges Jumping Jacks Lateral Lunges Jumping Jacks Day 14: Day 15:
4 WHAT YOU GET DAYS days of strength training with new bodypart splits bodyweight conditioning cardio optional cardio THINGS TO NOTE: Cut back on rest time between sets. Increase sets and/or reps of each exercise. Add one high-rep set at the end of each day. Add core moves on day. COACH ASHLEY S WORKOUTS Day 16: Legs and Abs Jumping Air Squat 3 15 Dumbbell Reverse Lunge 3 12 (each side) Dumbbell Hamstring Curl 3 15 Glute Bridge with Weight 3 15 seconds Donkey Kick with Dumbbell 3 12 (each side) Dumbbell Calf Raise 3 20 Calf Raise 1 AMRAP Abs Bicycle Crunch 2 30 Plank 2 45 seconds Day 17: (30 minutes) Day 18: Back and Biceps One-Arm Dumbbell Row 3 12 (each side) Dumbbell Pullover 3 15 Resistance-Band Pull-Apart 1 AMRAP Standing Dumbbell Biceps Curl 3 12 Resistance-Band Biceps Curl 1 AMRAP Day 19: or Optional (20 minutes) Take today off, or do a little light optional cardio. Choose your modality of choice: running, cycling, stair climber, etc. Maintain a steady pace at 65 to 70 percent your maximum effort because you re trying to build Day 20: Chest, Triceps and Push-Up 3 AMRAP Bench Dip 3 12 Seated Dumbbell Lateral Raise 3 12 Seated Overhead Dumbbell Press 3 15 Cable Rope Pressdown 3 12 One-Arm Resistance-Band Overhead Extension 1 AMRAP on each arm DAYS 16-20
5 COACH ASHLEY S WORKOUTS Day 21: and Core Do each move for 30 seconds. Repeat the routine five times. Jumping Air Squats Jumping Jacks Walking Lunges Jumping Jacks Moving Lateral Squats Jumping Jacks Core Plank 1 45 seconds Side Plank 1 30 seconds (each side) DAYS Day 22: Day 23: Legs and Abs Jumping Air Squat 3 15 Dumbbell Reverse Lunge 3 12 (each side) Dumbbell Hamstring Curl 3 15 Glute Bridge with Weight 3 15 seconds Donkey Kick with Dumbbell 3 12 (each side) Dumbbell Calf Raise 3 20 Calf Raise 1 AMRAP Abs Bicycle Crunch 2 30 Plank 2 45 seconds Day 24: (35 minutes) Day 25: Back and Biceps One-Arm Dumbbell Row 3 12 (each side) Dumbbell Pullover 3 15 Resistance-Band Pull-Apart 1 AMRAP Standing Dumbbell Biceps Curl 3 12 Resistance-Band Biceps Curl 1 AMRAP
6 COACH ASHLEY S WORKOUTS Day 26: or Optional (20 minutes) Take today off, or do a little light optional cardio. Choose your modality of choice: running, cycling, stair climber, etc. Maintain a steady pace at 65 to 70 percent your maximum effort because you re trying to build Day 27: Chest, Triceps and Push-Up 3 AMRAP Bench Dip 3 12 Seated Dumbbell Lateral Raise 3 12 Seated Overhead Dumbbell Press 3 15 Cable Rope Pressdown 3 12 One-Arm Resistance-Band Overhead Extension 1 AMRAP on each arm DAYS Day 28: and Core Do each move for 30 seconds. Repeat the routine six times. Jumping Air Squats Jumping Jacks Walking Lunges Jumping Jacks Moving Lateral Squats Jumping Jacks Core Plank 1 45 seconds Side Plank 1 30 seconds (each side) Day 29: Day 30:
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