PROGRAM:

LEAN
OBJECTIVE:

SHRED, TONE & DEFINE

21 DAYS
CREATED BY:

ASHLEY CONRAD
WARNING: THE TRAINING AND NUTRITION PROGRAMS DESCRIBED HERE ARE NOT INTENDED TO BE USED AS SUBSTITUTES FOR ANY EXERCISE PLAN OR DIETARY REGIMEN THAT MAY HAVE BEEN PRESCRIBED BY YOUR PHYSICIAN. CLUTCH STRONGLY RECOMMENDS THAT YOU CONSULT WITH YOUR PHYSICIAN BEFORE BEGINNING ANY TRAINING AND NUTRITION PROGRAM, AND THAT YOU PERFORM EXERCISES UNDER THE SUPERVISION OF A CERTIFIED FITNESS TRAINER OR CONDITIONING COACH.

C R E A T E D
CELEBRITY TRAINER

B Y

C E L E B R I T Y

T R A I N E R

A S H L E Y

C O N R A D

ADIDAS GLOBAL BOXING TRAINER

FORMER USC BASKETBALL PLAVER

FITNESS RENEGADE

PROGRAM:

LEAN
DISCIPLINE:

NUTRITION
CREATED BY

ASHLEY CONRAD

SUPPLEMENT GUIDE

CHEATER GUILT-FREE BAKING MIX:

FORMULATED TO FUEL LEAN MUSCLE AND METABOLISM. HELPS CURB APPETITE AND CRAVINGS FOR CARBOHYDRATES AND SWEETS.
DOSAGE/TIMING:

2-3 SCOOPS. USE EVERY MORNING TO MAKE CHEATER PROTEIN PANCAKES OR WAFFLES.

SCULPT LEAN PHYSIQUE PROTEIN POWDER:

FORMULATED TO FUEL LEAN MUSCLE AND RECOVERY. ALSO DESIGNED TO PROMOTE OPTIMAL FAT-BURNING.
DOSAGE/TIMING:

3 SCOOPS. USE AFTER EVERY WORKOUT TO MAKE A SCULPT PROTEIN SHAKE. DRINK WITHIN 30 MINUTES OF EXERCISE.

SCULPT MUSCLE DEFINITION:

FORMULATED TO IMPROVE MUSCLE DEFINITION, ACCELERATE MUSCLE RECOVERY, AND BUILD LEAN MUSCLE.
DOSAGE/TIMING:

4 CAPSULES. TAKE 30 MINUTES BEFORE WORKING OUT, ON AN EMPTY STOMACH AND BEFORE BED.

THERMO FAT-BURNER:

FORMULATED TO SHED STUBBORN-FAT, BOOST METABOLISM, AND HELP IMPROVE MUSCLE DEFINITION.
DOSAGE/TIMING:

2 CAPSULES ON AN EMPTY STOMACH IN THE MORNING AND BEFORE BED DAILY.

THERMO RENEGADE DRINK MIXX:

FORMULATED TO BURN MORE CALORIES PER WORKOUT AND ACCELERATE LEAN MUSCLE.
DOSAGE/TIMING:

MIX ONE SCOOP IN 8 OZ. COLD H20, 30 MINUTES BEFORE EVERY WORKOUT.

NUTRITION OVERVIEW

MEAL TIMING:

EAT BREAKFAST WITHIN 30 MINUTES OF WAKING. EVERY MEAL THEREAFTER SHOULD BE EATEN 2-3 HOURS APART.

MEAL GUIDELINES:

NO SOY NO GLUTEN NO RED-MEAT NO MILK OR YOGURT NO ARTIFICIAL INGREDIENTS

MEAL OPTIONS:

BREAKFAST+ SNACKS: PLEASE ADHERE EXACTLY TO HOW MEALS APPEAR IN THE NUTRITION PLAN. LUNCH + DINNER: CHOOSE FROM FOOD LIST AND FOLLOW SERVING SIZES LISTED IN THE NUTRITION PROGRAM.

WATER:

DRINK 100 OZ. OF FILTERED WATER PER DAY. CONSUME AT LEAST 1 SQUEEZED LEMON IN WATER DAILY TO HELP SPEED UP METABOLISM, CLEANSE TOXINS, AND ELIMINATE WATER-RETENTION.

WHAT TO EAT BEFORE THE WORKOUT:

WORKOUTS SHOULD BE DONE ON AN EMPTY STOMACH. YOUR LAST MEAL SHOULD BE EATEN NO CLOSER THAN 1 HOUR PRIOR TO WORKING OUT.

PRE-WORKOUT SUPPLEMENT STACK:

4 CAPSULES SCULPT MUSCLE DEFINITION + 1 SCOOP THERMO RENEGADE DRINK MIXX MIXED IN 8 OZ. COLD H20.

WHAT TO EAT POST-WORKOUT:

8 OZ. COCONUT WATER + SCULPT PROTEIN SHAKE

(RECIPE IS ON THE NUTRITION PROGRAM PAGE)

MENS NUTRITION PROGRAM

BREAKFAST:

CHEATER PROTEIN PANCAKES

3 SCOOPS CHEATER GUILT-FREE BAKING MIX 2-3 SCOOPS QUICK COOK OATS OR QUINOA FLAKES 3 STEVIA PACKETS / 3 SCOOPS IF USING KAL BRAND 4-6 OZ UNSWEETENED VANILLA ALMOND MILK 1 TBSP CHIA SEED OR GROUND FLAXSEED 1 EGG WHITE
MIX UNTIL BLENDED THOROUGHLY. TOP WITH 1 TBSP. VIRGIN COCONUT OIL SEE PACKAGE FOR COOKING INSTRUCTIONS.

SNACK:

SCULPT PROTEIN SHAKE

3 SCOOPS SCULPT LEAN PHYSIQUE PROTEIN POWDER 1 TBSP. ALL-NATURAL PEANUT BUTTER OR ALMOND BUTTER 1/2 CUP FROZEN BERRIES OR 1/3 BANANA 6-8 OZ UNSWEETENED ALMOND MILK 1 CUP OF ICE BLEND.

LUNCH:
2 CUPS 6 OZ. CUP 2 TBSP.

CHOOSE FROM FOOD LIST

VEGETABLES LEAN PROTEIN CARBOHYDRATES HEALTHY FATS

SNACK:
1 WHOLE ORGANIC APPLE + 1 SMALL HANDFUL OF RAW ALMONDS OR 1 TBSP. OF ALL-NATURAL PEANUT BUTTER

DINNER:

CHOOSE FROM FOOD LIST

2 CUPS VEGETABLES 6 OZ. LEAN PROTEIN 2 TBSP. HEALTHY FATS

WOMENS NUTRITION PROGRAM

BREAKFAST:

CHEATER PROTEIN PANCAKES

3 SCOOPS CHEATER GUILT-FREE BAKING MIX 2-3 SCOOPS QUICK COOK OATS OR QUINOA FLAKES 3 STEVIA PACKETS / 3 SCOOPS IF USING KAL BRAND 6-8 OZ UNSWEETENED VANILLA ALMOND MILK 1 TBSP CHIA SEED OR GROUND FLAXSEED 1 EGG WHITE
MIX UNTIL BLENDED THOROUGHLY. TOP WITH 1 TBSP. VIRGIN COCONUT OIL SEE PACKAGE FOR COOKING INSTRUCTIONS.

SNACK:

SCULPT PROTEIN SHAKE

3 SCOOPS SCULPT LEAN PHYSIQUE PROTEIN POWDER 1 TBSP. ALL-NATURAL PEANUT BUTTER OR ALMOND BUTTER 1/2 CUP FROZEN BERRIES OR 1/3 BANANA 6-8 OZ UNSWEETENED ALMOND MILK 1 CUP OF ICE BLEND.

LUNCH:
2 CUPS 3.5 OZ. 1/3 CUP 2 TBSP.

CHOOSE FROM FOOD LIST

VEGETABLES LEAN PROTEIN CARBOHYDRATES HEALTHY FATS

SNACK:
1/2 ORGANIC APPLE + 1 SMALL HANDFUL OF RAW ALMONDS OR 1 TBSP. OF ALL-NATURAL PEANUT BUTTER

DINNER:

2 CUPS VEGETABLES 3.5 OZ. LEAN PROTEIN 2 TBSP. HEALTHY FATS

CHOOSE FROM FOOD LIST

LUNCH & DINNER FOOD LIST

FORGET LAME DIET PLANS. THE CLUTCH FOOD LIST WAS DESIGNED FOR THE REBEL IN YOU. WITH NOBODY TELLING YOU WHAT TO EAT, DECIDE FOR YOURSELF. BY PAIRING THE INGREDIENTS BELOW IN THE APPROPRIATE PORTION SIZE ITS CLUTCH TO BE #FREE.

CARBOHYDRATES:

HEALTHY FATS:

QUINOA CARROTS ORGANIC YAMS QUICK COOK OATS ORGANIC BROWN RICE ORGANIC SWEET POTATO
GUIDELINES: GLUTEN-FREE

CHIA SEED FLAXSEED 1/4 AVOCADO VIRGIN COCONUT OIL VIRGIN PUMPKIN OIL RAW ALMOND BUTTER CANOLA OIL COOKING SPRAY ALL-NATURAL PEANUT BUTTER PREMIUM EXTRA VIRGIN OLIVE OIL NUTS: UNSALTED RAW CASHEWS, WALNUTS, ALMONDS
GUIDELINES: MAKE SURE ALL YOUR OILS ARE VIRGIN.

LEAN PROTEIN:

ORGANIC EGGS ORGANIC TURKEY BREAST ORGANIC CHICKEN BREAST WILD-CAUGHT TUNA WILD-CAUGHT TILAPIA WILD-CAUGHT SALMON WILD-CAUGHT SEABASS WILD-CAUGHT MAHI MAHI WILD-CAUGHT WHITE FISH
GUIDELINES: NO RED-MEAT, NO PORK, NO DELI MEATS EGG SERVING SIZE (MEN): 2 WHOLE, 5 WHITES WOMEN EGG SERVING SIZE (WOMEN): 1 WHOLE, 4 WHITES

SEASONING & SPICES:

DILL CURRY GINGER NUTMEG JALAPENO CINNAMON CORIANDER WHOLE LEMON CAYENNE PEPPER TOMATOES (1/2 CUP) AGAVE (LIMIT 1 TBSP.) GROUND BLACK PEPPER CANOLA OIL COOKING SPRAY STEVIA (KAL IS PREFERRED BRAND) VANILLA EXTRACT (ALCOHOL FREE) SEA SALT (1500-2300MG PER DAY= 3/4-1 TSP.)
GUIDELINES: UNLIMITED SERVING SIZE ON ALL SEASONING EXCEPT AGAVE + SALT

VEGETABLES:

WATER:

KALE OKRA CABBAGE CARROTS ZUCCHINI ASPARAGUS ORGANIC CELERY COLLARD GREENS ORGANIC SPINACH ORGANIC ARUGULA ORGANIC BROCCOLI ORGANIC BELL PEPPERS ORGANIC MIXED GREENS
GUIDELINES: NO NON-ORGANIC DIRTY DOZEN VEGETABLES

DRINK 100 OZ FILTERED H20 PER DAY. 8 OZ UNFLAVORED COCONUT WATER

COFFEE LIMIT 2 CUPS PER DAY UNSWEETENED HERBAL UNLIMITED 8 OZ. UNSWEETENED ALMOND MILK CAFFEINE-FREE GREEN TEA UNLIMITED TEA BAGS
GUIDELINES: NO SODA, FRUIT JUICE, SPORTS DRINKS, ENERGY DRINKS, ALCOHOL. IF ITS NOT ON THIS LIST, DONT DRINK IT.

RESTAURANT GUIDE
DINING OUT HAPPENS. AT CLUTCH, OUR JOB IS TO MAKE SURE YOURE PREPARED NO MATTER WHAT THAT MENU THROWS AT YOU. SIMPLY FOLLOW THE GUIDE BELOW WHEN ORDERING YOUR MEAL, STICK TO THE FOODS ON THE FOOD PLAN, AND YOULL BE GOOD-TO-GO. KEEPING YOU ON-TRACK NO MATTER WHERE YOU ARE, THATS CLUTCH.

THE PROBLEM:

THE CLUTCH SOLUTION: ORDER MEAT GRILLED, BAKED, OR STEAMED ORDER ALL SAUCES TO BE PUT ON THE SIDE ORDER NO BUTTER AND VERY LIGHT OIL IF ANY IS USED.

RESTAURANTS LOAD MEATS WITH HIDDEN BUTTER, OIL AND SALT, MAKING EVEN SEEMINGLY HEALTHY CHOICES A TOTAL CALORIE-BOMB.

THE PROBLEM:

THAT DAMN BREAD BASKET. ESPECIALLY WHEN YOU SHOW-UP HUNGRY, SAYING NO CAN BE NEAR IMPOSSIBLE.

THE CLUTCH SOLUTION: TELL THE SERVER YOU DONT NEED ANY BREAD YOULL TAKE A PRE-DINNER SALAD INSTEAD. ORDER WITH WITH OLIVE OIL AND VINEGAR DRESSING AND YOUR GOOD-TO-GO.

THE PROBLEM:

EVER NOTICE THAT YOUR VEGETABLES GLISTEN WHEN YOU ORDER THEM IN RESTAURANTS? THATS BECAUSE THEYRE SATURATED IN BUTTER AND OIL. AGAIN, A HEALTHY CHOICE TURNED BAD.

THE CLUTCH SOLUTION: ORDER VEGETABLES TO BE GRILLED OR STEAMED WITH NO BUTTER, OIL OR SALT.

THE PROBLEM:

RESTAURANTS LOAD SALADS WITH INGREDIENTS THAT ARE HIGH IN FAT AND CALORIES.

THE CLUTCH SOLUTION: ORDER YOUR SALAD WITH ZERO: CROUTONS TORTILLA STRIPS DRIED OR FRESH FRUIT, RANCH OR THOUSAND ISLAND DRESSING. *ASK IF THEY HAVE A LOW SUGAR VINAIGRETTE OPTION. IF NOT, REQUEST OLIVE OIL AND BALSAMIC VINEGAR. *REQUEST THAT THEY PUT ALL CARBS ON THE SIDE (I.E. BEANS, RICE, CORN). WHEN CARBS ARE MIXED INTO A SALAD, YOU CANT SEE HOW MUCH IS BEING USED, MAKING IT EASY OVEREAT.

PROGRAM:

LEAN
DISCIPLINE:

TRAINING
CREATED BY

ASHLEY CONRAD

WORKOUT OVERVIEW

WHAT TO WEAR:

FULL SWEATS. THIS WILL HELP ELIMINATE TOXINS THAT SLOW METABOLISM AND CAUSE WATER-RETENTION. JUST ONE MORE WAY TO ACCELERATE FAT-BURNING.

WHEN TO WORKOUT:

THE OPTIMAL TIME TO WORKOUT ON THE LEAN PROGRAM IS IN THE MORNING, 1-1.5 HOURS AFTER BREAKFAST. SEE NUTRITION OVERVIEW FOR MORE INFO

WHERE TO WORKOUT:

WITH LEAN, YOU MAY WORKOUT AT A GYM, OUTDOORS, OR AT HOME.

AT HOME EQUIPMENT REQUIREMENTS:

1 MEDICINE BALL (MEDIUM WEIGHT) 1 MEDIUM-HEAVY SET OF DUMBBELLS 1 LIGHT SET OF DUMBBELLS ENOUGH ROOM TO RUN FOR 30 MINUTES

GYM EQUIPMENT REQUIREMENTS:

1 MEDICINE BALL (MEDIUM WEIGHT) 1 SET OF DUMBBELLS (MEDIUM-HEAVY WEIGHT) 1 SET OF DUMBELLS (LIGHT WEIGHT) 1 BARBELL (MEDIUM WEIGHT) 1 PULL-UP OR LAT-PULLDOWN CABLE MACHINE BIKE, STAIRCLIMBER OR TREADMILL

WORKOUT SCHEDULE

MON
SHRED LIFT

TUES
SHRED CARDIO

WED
REST

THURS
SHRED LIFT

FRI
SHRED CARDIO

SAT
SHRED LIFT

SUNDAY
REST

PROGRAM:

LEAN
WORKOUT:

SHRED CARDIO
SCHEDULE

TUESDAY/ FRIDAY
CREATED BY

ASHLEY CONRAD

PROGRAM:

WORKOUT:

WEEK:

LEAN

!!

SHRED CARDIO

WARM-UP: WALK AT AN INCLINE, JOG OR BIKE

TIME: 5 minutes

AC TRAINER TIP:
NO MATTER HOW HOT IT IS IN THE GYM, YOU SHOULD HAVE SWEATS ON DURING THE WORKOUT TO RID THE BODY OF TOXINS AND HELP SPEED UP METABOLISM.

STRETCH SERIES: SEATED FLOOR HAMSTRING STRETCH QUAD STRETCH GROIN AND BACK STRETCH DYNAMIC CHEST STRETCH SHOULDER STRETCH SEATED GLUTE STRETCH TRICEPS STRETCH WINDMILLS

AC Rx:

SETS X TIME: 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds

AC TRAINER TIP:
EVERYONE KNOWS THAT STRETCHING HELPS PREVENTS INJURY BUT DID YOU KNOW THAT IT ALSO HELPS BUILD STRENGTH? THATS RIGHT; INCREASED RANGE OF MOTION DURING EXERCISE ALLOWS FOR BETTER POWER OUTPUT PER REP. BETTER POWER PER REP MEANS BIGGER STRENGTH GAINS.

COMPLETE EACH STRETCH 2X

H.I.I.T. TRAINING: RECOVERY SPEED (LEVEL 5) ex. walk INTERMEDIATE (LEVEL 7) ex. jog SPRINT (LEVEL 10)

SETS X TIME: 1 x 60 seconds 1 x 30 seconds 1 x 60 seconds

AC TRAINER TIP:
SPRINTS MAY BE PERFORMED ON A TREADMILL, STAIRCLIMBER, BIKE, OR BY RUNNING OUTDOORS. LEVELS ARE BASED ON A SCALE OF 1-10. 10= SPRINT. 1= BARELY MOVING. IF YOU WANT TO GET RESULTS, STAY 100% TRUE TO THE LEVELS AND MAKE EACH SPRINT COUNT.

AC Rx:

PERFORM AS A CIRCUIT 10X

COOL-DOWN: WALK AT AN INCLINE, JOG OR BIKE

TIME: 5 mins.

AC TRAINER TIP:
COOLING-DOWN AFTER EXERCISE IS ESSENTIAL FOR PROPER MUSCLE RECOVERY AND HAS BEEN SHOWN TO BE BENEFICIAL FOR HORMONES RESPONSIBLE FOR METABOLISM AND LEAN MUSCLE.

STRETCH SERIES: SEATED FLOOR HAMSTRING STRETCH QUAD STRETCH GROIN AND BACK STRETCH DYNAMIC CHEST STRETCH SHOULDER STRETCH SEATED GLUTE STRETCH TRICEPS STRETCH WINDMILLS

AC Rx:

SETS X TIME: 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds

AC TRAINER TIP:
STRETCHING AFTER WORKING OUT IS EVERYTHING! NOT ONLY DOES IT HELP ACCELERATE RECOVERY, BUT STRETCHING HAS ALSO BEEN SHOWN TO LOWER STRESS HORMONE LEVELS, MAKING IT EASIER TO BURN-FAT. TAKE THIS TIME TO RELAX AND BREATHE.

COMPLETE EACH STRETCH 2X

PROGRAM:

WORKOUT:

WEEK:

LEAN

!!

SHRED CARDIO

WARM-UP: WALK AT AN INCLINE, JOG OR BIKE

TIME: 5 minutes

AC TRAINER TIP:
NO MATTER HOW HOT IT IS IN THE GYM, YOU SHOULD HAVE SWEATS ON DURING THE WORKOUT TO RID THE BODY OF TOXINS AND HELP SPEED UP METABOLISM.

STRETCH SERIES: SEATED FLOOR HAMSTRING STRETCH QUAD STRETCH GROIN AND BACK STRETCH DYNAMIC CHEST STRETCH SHOULDER STRETCH SEATED GLUTE STRETCH TRICEPS STRETCH WINDMILLS

AC Rx:

SETS X TIME: 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds

AC TRAINER TIP:
EVERYONE KNOWS THAT STRETCHING HELPS PREVENTS INJURY BUT DID YOU KNOW THAT IT ALSO HELPS BUILD STRENGTH? THATS RIGHT; INCREASED RANGE OF MOTION DURING EXERCISE ALLOWS FOR BETTER POWER OUTPUT PER REP. BETTER POWER PER REP MEANS BIGGER STRENGTH GAINS.

COMPLETE EACH STRETCH 2X

H.I.I.T. TRAINING: RECOVERY SPEED (LEVEL 5) ex. walk INTERMEDIATE (LEVEL 7) ex. jog SPRINT (LEVEL 10)

SETS X TIME: 1 x 20 seconds 1 x 30 seconds 1 x 40 seconds

AC TRAINER TIP:
SPRINTS MAY BE PERFORMED ON A TREADMILL, STAIRCLIMBER, BIKE, OR BY RUNNING OUTDOORS. LEVELS ARE BASED ON A SCALE OF 1-10. 10= SPRINT. 1= BARELY MOVING. IF YOU WANT TO GET RESULTS, STAY 100% TRUE TO THE LEVELS AND MAKE EACH SPRINT COUNT.

AC Rx:

PERFORM AS A CIRCUIT 10X

FAT-BURNING ACCELERATOR: STEADY PACE (LEVEL 7) ex. jog, incline walk

1 x 15 minutes

COOL-DOWN: WALK AT AN INCLINE, JOG OR BIKE

TIME: 5 mins.

AC TRAINER TIP:
COOLING-DOWN AFTER EXERCISE IS ESSENTIAL FOR PROPER MUSCLE RECOVERY AND HAS BEEN SHOWN TO BE BENEFICIAL FOR HORMONES RESPONSIBLE FOR METABOLISM AND LEAN MUSCLE.

STRETCH SERIES: SEATED FLOOR HAMSTRING STRETCH QUAD STRETCH GROIN AND BACK STRETCH DYNAMIC CHEST STRETCH SHOULDER STRETCH SEATED GLUTE STRETCH TRICEPS STRETCH WINDMILLS

AC Rx:

SETS X TIME: 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds

AC TRAINER TIP:
STRETCHING AFTER WORKING OUT IS EVERYTHING! NOT ONLY DOES IT HELP ACCELERATE RECOVERY, BUT STRETCHING HAS ALSO BEEN SHOWN TO LOWER STRESS HORMONE LEVELS, MAKING IT EASIER TO BURN-FAT. TAKE THIS TIME TO RELAX AND BREATHE.

COMPLETE EACH STRETCH 2X

PROGRAM:

WORKOUT:

WEEK:

LEAN

!!

SHRED CARDIO

WARM-UP: WALK AT AN INCLINE, JOG OR BIKE

TIME: 5 minutes

AC TRAINER TIP:
NO MATTER HOW HOT IT IS IN THE GYM, YOU SHOULD HAVE SWEATS ON DURING THE WORKOUT TO RID THE BODY OF TOXINS AND HELP SPEED UP METABOLISM.

STRETCH SERIES: SEATED FLOOR HAMSTRING STRETCH QUAD STRETCH GROIN AND BACK STRETCH DYNAMIC CHEST STRETCH SHOULDER STRETCH SEATED GLUTE STRETCH TRICEPS STRETCH WINDMILLS

AC Rx:

SETS X TIME: 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds

AC TRAINER TIP:
EVERYONE KNOWS THAT STRETCHING HELPS PREVENTS INJURY BUT DID YOU KNOW THAT IT ALSO HELPS BUILD STRENGTH? THATS RIGHT; INCREASED RANGE OF MOTION DURING EXERCISE ALLOWS FOR BETTER POWER OUTPUT PER REP. BETTER POWER PER REP MEANS BIGGER STRENGTH GAINS.

COMPLETE EACH STRETCH 2X

H.I.I.T. TRAINING: RECOVERY SPEED (LEVEL 5) ex. walk SPRINT (LEVEL 10)

AC Rx:

SETS X TIME: 1 x 30 seconds 1 x 45 seconds

AC TRAINER TIP:
SPRINTS MAY BE PERFORMED ON A TREADMILL, STAIRCLIMBER, BIKE, OR BY RUNNING OUTDOORS. LEVELS ARE BASED ON A SCALE OF 1-10. 10= SPRINT. 1= BARELY MOVING. IF YOU WANT TO GET RESULTS, STAY 100% TRUE TO THE LEVELS AND MAKE EACH SPRINT COUNT.

PERFORM AS A CIRCUIT 15X

FAT-BURNING ACCELERATOR: STEADY PACE (LEVEL 7) ex. jog, incline walk

1 x 15 minutes

COOL-DOWN: WALK AT AN INCLINE, JOG OR BIKE

TIME: 5 mins.

AC TRAINER TIP:
COOLING-DOWN AFTER EXERCISE IS ESSENTIAL FOR PROPER MUSCLE RECOVERY AND HAS BEEN SHOWN TO BE BENEFICIAL FOR HORMONES RESPONSIBLE FOR METABOLISM AND LEAN MUSCLE.

STRETCH SERIES: SEATED FLOOR HAMSTRING STRETCH QUAD STRETCH GROIN AND BACK STRETCH DYNAMIC CHEST STRETCH SHOULDER STRETCH SEATED GLUTE STRETCH TRICEPS STRETCH WINDMILLS

AC Rx:

SETS X TIME: 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds

AC TRAINER TIP:
STRETCHING AFTER WORKING OUT IS EVERYTHING! NOT ONLY DOES IT HELP ACCELERATE RECOVERY, BUT STRETCHING HAS ALSO BEEN SHOWN TO LOWER STRESS HORMONE LEVELS, MAKING IT EASIER TO BURN-FAT. TAKE THIS TIME TO RELAX AND BREATHE.

COMPLETE EACH STRETCH 2X

PROGRAM:

LEAN
WORKOUT:

SHRED LIFT
SCHEDULE:

MONDAY / THURSDAY / SATURDAY

ASHLEY CONRAD

PROGRAM:

WORKOUT:

WEEK:

!!

LEAN

SHRED LIFT

WARM-UP: WALK AT AN INCLINE, JOG OR BIKE

TIME: 5 minutes

AC TRAINER TIP:
NO MATTER HOW HOT IT IS IN THE GYM, YOU SHOULD HAVE SWEATS ON DURING THE WORKOUT TO RID THE BODY OF TOXINS AND HELP SPEED UP METABOLISM.

STRETCH SERIES: SEATED FLOOR HAMSTRING STRETCH QUAD STRETCH GROIN AND BACK STRETCH DYNAMIC CHEST STRETCH SHOULDER STRETCH SEATED GLUTE STRETCH TRICEPS STRETCH WINDMILLS

AC Rx:

SETS X TIME 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds

AC TRAINER TIP:
PERHAPS THE MOST OVERLOOKED PART OF WORKING OUT, STRETCHING IS EVERYTHING. NOT ONLY DOES IT HELP PREPARE MUSCLES FOR BATTLE AND PREVENT INJURY, BUT IT ALSO INCREASES RANGE OF MOTION, GIVING YOU MORE POWER PER REP AND OVER TIME, BIGGER STRENGTH GAINS. USE STRETCHING AS A TIME TO FOCUS YOUR MIND ON THE WORKOUT AHEAD AND COMMIT TO GIVING 100%. REMEMBER, THE BODY IS AT THE COMMAND OF THE MIND. CONTROL THE MIND AND YOU WILL CONTROL YOUR BODY. #JEDI

COMPLETE EACH STRETCH 2X

SPRINT WORKOUT: RECOVERY SPEED (LEVEL 5) ex. walk INTERMEDIATE (LEVEL 7) ex. jog SPRINT (LEVEL 10)

AC Rx:

SETS X TIME 1 x 30 seconds 1 x 30 seconds 1 x 30 seconds

AC TRAINER TIP:
SPRINTS MAY BE PERFORMED ON A TREADMILL, STAIRCLIMBER, BIKE, OR BY RUNNING OUTDOORS. LEVELS ARE BASED ON A SCALE OF 1-10. 10= SPRINT. 1= BARELY MOVING. IF YOU WANT TO GET RESULTS, STAY 100% TRUE TO THE LEVELS AND MAKE EACH SPRINT COUNT. #GOGETIT

PERFORM AS A CIRCUIT 10X

STRENGTH: CLEAN & PRESS OVERHEAD MEDICINE BALL THROWS REVERSE OR WALKING LUNGES PUSH-UPS
ADVANCED: PLYOMETRIC PUSH-UPS

SETS X REPS X REST 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds

AC TRAINER TIP:
THESE EXERCISES ARE TO BE PERFORMED AT MAXIMAL EXERTION. BY THE LAST REP, YOU SHOULD BE GASPING FOR AIR. IF THIS IS NOT THE CASE, DECREASE REST BETWEEN EXERCISES AND SPEED UP THE TEMPO OF EACH EXERCISE.

DIPS RUNNING IN PLACE W/MAXIMAL EXERTION BODYWEIGHT SQUATS LAT PULL-DOWN OR PULL-UPS
SKIP IF NOT AT GYM

MEDICINE BALL JUMPING JACKS INCLINE PUSH-UPS

ADVANCED: INCLINE PLYOMETRIC PUSH-UPS

DB BICEP CURL DB SHOULDER LATERAL RAISE 1 ARM DB ROW OR CLOSE-GRIP CABLE ROW

AC Rx:

PERFORM AS A CIRCUIT 3-6X

CORE: JACK-KNIFE SIT-UP 90-DEGREE CRUNCH WEIGHTED BICYCLE 90-DEGREE TOE TAPS ELBOW WALK ARMY CRAWL EXERCISE BALL CRUNCH ISOLATED CRUNCH

AC Rx:

SETS X REPS: 1 set to failure 1 set to failure 1 set to failure 1 set to failure 1 set to failure 1 set to failure 1 set to failure 1 set to failure TIME: 5 minutes

AC TRAINER TIP:
FOR VIDEOS AND TIPS ON FORM AND MOVEMENT, VISIT HTTP://WWW.BODYBUILDING.COM/FUN/LIGHTS-CAMERA-ABS-8WAYS-TO-CELEBRITY-8-PACK.HTML

PERFORM AS A CIRCUIT 3-6X

COOL-DOWN: WALK AT AN INCLINE, JOG OR BIKE

AC TRAINER TIP:
COOLING-DOWN AFTER EXERCISE IS ESSENTIAL FOR PROPER MUSCLE RECOVERY. DONT SKIP IT!

STRETCH SERIES: SEATED FLOOR HAMSTRING STRETCH QUAD STRETCH GROIN AND BACK STRETCH DYNAMIC CHEST STRETCH SHOULDER STRETCH SEATED GLUTE STRETCH TRICEPS STRETCH WINDMILLS

AC Rx:

SETS X TIME 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds

AC TRAINER TIP:
STRETCHING AFTER WORKING OUT IS EVERYTHING! NOT ONLY DOES IT HELP ACCELERATE RECOVERY, BUT STRETCHING HAS ALSO BEEN SHOWN TO LOWER STRESS HORMONE LEVELS, MAKING IT EASIER TO BURN-FAT. TAKE THIS TIME TO RELAX AND BREATHE.

COMPLETE EACH STRETCH 2X

! !

PROGRAM:

WORKOUT:

WEEK:

LEAN

SHRED LIFT

WARM-UP: WALK AT AN INCLINE, JOG OR BIKE

TIME: 5 minutes

AC TRAINER TIP:
NO MATTER HOW HOT IT IS IN THE GYM, YOU SHOULD HAVE SWEATS ON DURING THE WORKOUT TO RID THE BODY OF TOXINS AND HELP SPEED UP METABOLISM.

STRETCH SERIES: SEATED FLOOR HAMSTRING STRETCH QUAD STRETCH GROIN AND BACK STRETCH DYNAMIC CHEST STRETCH SHOULDER STRETCH SEATED GLUTE STRETCH TRICEPS STRETCH WINDMILLS

AC Rx:

SETS X TIME 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds

AC TRAINER TIP:
PERHAPS THE MOST OVERLOOKED PART OF WORKING OUT, STRETCHING IS EVERYTHING. NOT ONLY DOES IT HELP PREPARE MUSCLES FOR BATTLE AND PREVENT INJURY, BUT IT ALSO INCREASES RANGE OF MOTION, GIVING YOU MORE POWER PER REP AND OVER TIME, BIGGER STRENGTH GAINS. USE STRETCHING AS A TIME TO FOCUS YOUR MIND ON THE WORKOUT AHEAD AND COMMIT TO GIVING 100%. REMEMBER, THE BODY IS AT THE COMMAND OF THE MIND. CONTROL THE MIND AND YOU WILL CONTROL YOUR BODY. #JEDI

COMPLETE EACH STRETCH 2X

SPRINT WORKOUT: RECOVERY SPEED (LEVEL 5) ex. walk INTERMEDIATE (LEVEL 7) ex. jog SPRINT (LEVEL 10)

AC Rx:

SETS X TIME 1 x 30 seconds 1 x 30 seconds 1 x 30 seconds

AC TRAINER TIP:
SPRINTS MAY BE PERFORMED ON A TREADMILL, STAIRCLIMBER, BIKE, OR BY RUNNING OUTDOORS. LEVELS ARE BASED ON A SCALE OF 1-10. 10= SPRINT. 1= BARELY MOVING. IF YOU WANT TO GET RESULTS, STAY 100% TRUE TO THE LEVELS AND MAKE EACH SPRINT COUNT. #GOGETIT

PERFORM AS A CIRCUIT 10X

STRENGTH: CLEAN & PRESS OVERHEAD MEDICINE BALL THROWS REVERSE OR WALKING LUNGES PUSH-UPS
ADVANCED: PLYOMETRIC PUSH-UPS

SETS X REPS X REST 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds

AC TRAINER TIP:
THESE EXERCISES ARE TO BE PERFORMED AT MAXIMAL EXERTION. BY THE LAST REP, YOU SHOULD BE GASPING FOR AIR. IF THIS IS NOT THE CASE, DECREASE REST BETWEEN EXERCISES AND SPEED UP THE TEMPO OF EACH EXERCISE.

DIPS RUNNING IN PLACE W/MAXIMAL EXERTION BODYWEIGHT SQUATS LAT PULL-DOWN OR PULL-UPS
SKIP IF NOT AT GYM

MEDICINE BALL JUMPING JACKS INCLINE PUSH-UPS

ADVANCED: INCLINE PLYOMETRIC PUSH-UPS

DB BICEP CURL DB SHOULDER LATERAL RAISE 1 ARM DB ROW OR CLOSE-GRIP CABLE ROW

AC Rx:

PERFORM AS A CIRCUIT 3-6X

CORE: JACK-KNIFE SIT-UP 90-DEGREE CRUNCH WEIGHTED BICYCLE 90-DEGREE TOE TAPS ELBOW WALK ARMY CRAWL EXERCISE BALL CRUNCH ISOLATED CRUNCH

AC Rx:

SETS X REPS: 1 set to failure 1 set to failure 1 set to failure 1 set to failure 1 set to failure 1 set to failure 1 set to failure 1 set to failure TIME: 5 minutes

AC TRAINER TIP:
FOR VIDEOS AND TIPS ON FORM AND MOVEMENT, VISIT HTTP://WWW.BODYBUILDING.COM/FUN/LIGHTS-CAMERA-ABS-8WAYS-TO-CELEBRITY-8-PACK.HTML

PERFORM AS A CIRCUIT 3-6X

COOL-DOWN: WALK AT AN INCLINE, JOG OR BIKE

AC TRAINER TIP:
COOLING-DOWN AFTER EXERCISE IS ESSENTIAL FOR PROPER MUSCLE RECOVERY. DONT SKIP IT!

STRETCH SERIES: SEATED FLOOR HAMSTRING STRETCH QUAD STRETCH GROIN AND BACK STRETCH DYNAMIC CHEST STRETCH SHOULDER STRETCH SEATED GLUTE STRETCH TRICEPS STRETCH WINDMILLS

AC Rx:

SETS X TIME 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds

AC TRAINER TIP:
STRETCHING AFTER WORKING OUT IS EVERYTHING! NOT ONLY DOES IT HELP ACCELERATE RECOVERY, BUT STRETCHING HAS ALSO BEEN SHOWN TO LOWER STRESS HORMONE LEVELS, MAKING IT EASIER TO BURN-FAT. TAKE THIS TIME TO RELAX AND BREATHE.

COMPLETE EACH STRETCH 2X

! !

PROGRAM:

WORKOUT:

WEEK:

!!

LEAN

SHRED LIFT

WARM-UP: WALK AT AN INCLINE, JOG OR BIKE

TIME: 5 minutes

AC TRAINER TIP:
NO MATTER HOW HOT IT IS IN THE GYM, YOU SHOULD HAVE SWEATS ON DURING THE WORKOUT TO RID THE BODY OF TOXINS AND HELP SPEED UP METABOLISM.

STRETCH SERIES: SEATED FLOOR HAMSTRING STRETCH QUAD STRETCH GROIN AND BACK STRETCH DYNAMIC CHEST STRETCH SHOULDER STRETCH SEATED GLUTE STRETCH TRICEPS STRETCH WINDMILLS

AC Rx:

SETS X TIME 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds

AC TRAINER TIP:
PERHAPS THE MOST OVERLOOKED PART OF WORKING OUT, STRETCHING IS EVERYTHING. NOT ONLY DOES IT HELP PREPARE MUSCLES FOR BATTLE AND PREVENT INJURY, BUT IT ALSO INCREASES RANGE OF MOTION, GIVING YOU MORE POWER PER REP AND OVER TIME, BIGGER STRENGTH GAINS. USE STRETCHING AS A TIME TO FOCUS YOUR MIND ON THE WORKOUT AHEAD AND COMMIT TO GIVING 100%. REMEMBER, THE BODY IS AT THE COMMAND OF THE MIND. CONTROL THE MIND AND YOU WILL CONTROL YOUR BODY. #JEDI

COMPLETE EACH STRETCH 2X

SPRINT WORKOUT: RECOVERY SPEED (LEVEL 5) ex. walk INTERMEDIATE (LEVEL 7) ex. jog SPRINT (LEVEL 10)

AC Rx:

SETS X TIME 1 x 30 seconds 1 x 30 seconds 1 x 30 seconds

AC TRAINER TIP:
SPRINTS MAY BE PERFORMED ON A TREADMILL, STAIRCLIMBER, BIKE, OR BY RUNNING OUTDOORS. LEVELS ARE BASED ON A SCALE OF 1-10. 10= SPRINT. 1= BARELY MOVING. IF YOU WANT TO GET RESULTS, STAY 100% TRUE TO THE LEVELS AND MAKE EACH SPRINT COUNT. #GOGETIT

PERFORM AS A CIRCUIT 10X

STRENGTH:

CLEAN & PRESS OVERHEAD MEDICINE BALL THROWS REVERSE OR WALKING LUNGES PUSH-UPS
ADVANCED: PLYOMETRIC PUSH-UPS

SETS X REPS X REST 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds 1 x 12-15 x 30 seconds

AC TRAINER TIP:
THESE EXERCISES ARE TO BE PERFORMED AT MAXIMAL EXERTION. BY THE LAST REP, YOU SHOULD BE GASPING FOR AIR. IF THIS IS NOT THE CASE, DECREASE REST BETWEEN EXERCISES AND SPEED UP THE TEMPO OF EACH EXERCISE.

DIPS RUNNING IN PLACE W/MAXIMAL EXERTION BODYWEIGHT SQUATS LAT PULL-DOWN OR PULL-UPS
SKIP IF NOT AT GYM

MEDICINE BALL JUMPING JACKS INCLINE PUSH-UPS

ADVANCED: INCLINE PLYOMETRIC PUSH-UPS

DB BICEP CURL DB SHOULDER LATERAL RAISE 1 ARM DB ROW OR CLOSE-GRIP CABLE ROW

AC Rx:

PERFORM AS A CIRCUIT 3-6X

CORE: JACK-KNIFE SIT-UP 90-DEGREE CRUNCH WEIGHTED BICYCLE 90-DEGREE TOE TAPS ELBOW WALK ARMY CRAWL EXERCISE BALL CRUNCH ISOLATED CRUNCH

AC Rx:

SETS X REPS: 1 set to failure 1 set to failure 1 set to failure 1 set to failure 1 set to failure 1 set to failure 1 set to failure 1 set to failure TIME: 5 minutes

AC TRAINER TIP:
FOR VIDEOS AND TIPS ON FORM AND MOVEMENT, VISIT HTTP://WWW.BODYBUILDING.COM/FUN/LIGHTS-CAMERA-ABS-8WAYS-TO-CELEBRITY-8-PACK.HTML

PERFORM AS A CIRCUIT 3-6X

COOL-DOWN: WALK AT AN INCLINE, JOG OR BIKE

AC TRAINER TIP:
COOLING-DOWN AFTER EXERCISE IS ESSENTIAL FOR PROPER MUSCLE RECOVERY. DONT SKIP IT!

STRETCH SERIES: SEATED FLOOR HAMSTRING STRETCH QUAD STRETCH GROIN AND BACK STRETCH DYNAMIC CHEST STRETCH SHOULDER STRETCH SEATED GLUTE STRETCH TRICEPS STRETCH WINDMILLS

AC Rx:

SETS X TIME 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds 2 x 30 seconds

AC TRAINER TIP:
STRETCHING AFTER WORKING OUT IS EVERYTHING! NOT ONLY DOES IT HELP ACCELERATE RECOVERY, BUT STRETCHING HAS ALSO BEEN SHOWN TO LOWER STRESS HORMONE LEVELS, MAKING IT EASIER TO BURN-FAT. TAKE THIS TIME TO RELAX AND BREATHE.

COMPLETE EACH STRETCH 2X

! !