Fitness Model Ashley Horner Workout Routine.


Monday: Cardio/Back/Biceps

Mornings

50 minutes on the Step Mill (with leg weights)

Afternoon:

Lat Pull Down 4×12
Ez Bar Bicep Curls 4×15
Seated Compound Row 4×12
Incline Dumbbell Bicep Curls 4×15
Bent Over Rows 4×12
Assisted Pull Ups 3×10
Cable Bicep Curls 4×15

Evening:

Crossfit WOD

Tuesday: Cardio/Shoulders

Morning:

50 minutes on the Step Mill (with leg weights)

Afternoon:

Seated Dumbbell Shoulder Press 4×10
Seated Lateral Raise 4×10
Standing Front Raise 4×10
Cable Pulley Side Raise 4×10
Standing Dumbbell Lateral Raise 4×10

Evening:

Crossfit WOD

Wednesday: Cardio/Legs

Morning

Ocean Swim 1000 meters Free Style (2 minute break)
2 Mile Run

Evening:

Walking Lunges 3×100
Deadlifts (150 lbs.) 4×12
Overhead Barbell Squat 4×14
Barbell Back Squats 4×20
Plie Squats 4×15
Reverse Lunges 4×10 (weighted)
Leg Extensions 4×20
Pronate Hamstring Curls 4×20



Thursday: Cardio/Chest

Morning:

5km Run (Timed)

Afternoon:

Dumbbell Chest Press Flat Bench 4×15
Incline Dumbbell Chest Press 4×15
Decline Dumbbell Chest Press 4×15
Dumbbell Flat Bench Flys 4×15
Weighted Push Ups

Evening:

Crossfit WOD

Friday: Cardio/Biceps/Triceps

Morning:

50 minutes on the Step Mill (with leg weights)

Afternoon:

Bodyweight Dips (warm up) no weight
Cable Press Downs 4×20
Barbell Biceps Curls 4×20
Triceps Press downs 4×20
Overhead Dumbbell Triceps Extensions 4×20
Standing Dumbbell Bicep Curls 4×20

Saturday: Yoga/Core Training

Yoga
Core Training 30mins

Sunday: Active Rest

Typically Jogging, Hiking or Swimming