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Whether you’re back at the gym or grinding at home, this workout program
designed by Alpha Athlete & IFBB Pro Figure Competitor Ashley Jones is sure to
get you shredded for summer and it can be done completely from home!
This program features 15 workouts to complete during your first two weeks that
you will repeat for your last two weeks. The cardio routine is optional but
recommended to help you get the most out of the next 30-days.
20 Glute Bridges with 10 second HOLD on the last rep
Weighted Walking Lunges (10 each leg)
15 Front Squats with Dumbbells
1 Min. Wall Sit
15 Jump Squats
Weighted Lateral Lunges (12 each leg)
15 Sumo Goblet Squat with 1 heavy Dumbell
Day 3: (Chest/Triceps - Chair or Bench & Dumbbells)
15 Pushups
(Option: Drop down to your knees)
(Challenge: Decline Pushups - put your feet on an elevated surface)
20 Tricep Dips
15 Bench Chest Press
15 Bench Chest Fly
12-15 Skull Crushers
Day 4: (Back/Biceps - Dumbbells)
15 Reps (Round 1)
12 Reps (Round 2)
10 Reps (Round 3)
**Try to increase weights each round as reps decrease.
Reverse Flies
Upright Rows
Hammer Curls
Bent Over Rows
Pullovers
Bicep Curls
Good Mornings **Keep a slight bend in the knees and keep spine neutral**
(Option: Hands can be placed behind your head)
(Challenge: For additional weight, hold dumbbell behind head/on
neck)
Single Arm Rows
Zottman Curls
Day 5: (Glutes - Resistance Bands)
Squat to Alternating Glute Kickback
(place band around your ankles)
Squat Jacks (place band around your ankles)
Side Steps to the Right (place band above knees)
Side Steps to the Left
Glute Bridge with Hip Abduction (place band above knees)
Hip Thrusts (place band above knees)
Day 6: (Shoulders - Dumbbells)
15 Arnold Presses
15 - 20 Lateral Raises
12 (each) Alternating Front Raises
10 - 12 Pike Presses **No Dumbells required; feet on elevated surface and have body in Pike
position**
15 (each) Single Arm Snatches
12 - 15 (each) Single Arm Rear Delt Fly
30 (TOTAL) Plank Shoulder Taps
15 - 20 Shoulder Presses
Day 7: (Core - Bodyweight)
Hearts: V-ups
Diamonds: Sit-up to Crossover Punches
Spades: Bicycles
Clubs: Plank Hip Dips
Face Cards: 1 Min. Plank
Jokers: 15 Burpees
Day 8: (Full Body - Bodyweight with Sliders or Paper Plates)
30 (TOTAL) Mountain Climbers with sliders OR plates
15 Hamstring Curls with sliders OR plates
15 (each) Single Leg ‘Standing’ Glute Circles
(Counterclockwise AND Clockwise)
While standing on one foot with a slight bend in the knee, the other
foot is positioned on your slider/plate making a circle on the
floor.
20 (TOTAL) Speed Skater Lunges
12 (TOTAL) Spiderman Pushups
(Option: Regular Pushups)
15 Pop Jacks
Day 9: (Legs - Bench/Chair and Dumbbells)
**Focus - Single Leg Movements**
REPEAT 2X
Bulgarian Split Squat (perform one minute on each leg)
Bench/Chair Step-ups (perform one minute on each leg)
Bench/Chair Single Leg Squat Sits (perform one minute on each leg)
One leg will be your supporting leg, while the other will be held
up as you squat down to the bench/chair
Challenge: You can hold the weights in your hands
Swinging Lunges (perform one minute on each leg)
One leg will be your supporting leg, while the other will swing
to the front and then to the back creating a lunge in both
directions.
Day 10: (Chest/Triceps - Dumbbells)t
15 Reps - each SIDE (Round 1)
12 Reps - each SIDE (Round 2)
10 Reps - each SIDE (Round 3)
**Try to increase weights each round as reps decrease. Focus →
Single Arm Movements**
Single Arm Chest Press (on the floor)
Single Arm Tricep Kickback
Single Arm Chest Fly (on the floor)
Single Arm Overhead Tricep Extension
Single Arm Elevated Push-up (have a dumbbell in one hand, while the
other hand is planted on the floor)
Day 11: (Back/Biceps - Dumbbells and Towel)
20 Sliding Floor Pull-ups (USE TOWEL ON SLICK SURFACE)
While lying (on your stomach) fully stretched with arms by your
ears, press your hands firmly down on the ground and pull your
body through your hands and back to the starting position.
15 (each) Single Arm Rows
20 Floor Lat. Pulldowns with towel
Lying face down, hold the towel in your hands with your arms
stretched out by your ears. Pull the towel in towards the chest
and then back out.
15 Dumbell Reverse Flies
15 Reverse Snow Angels (no equipment needed)
Bicep 21s
12 - 15 Wide Curls with Dumbell
20 Lying Bicep Curls with towel
While lying on your back, hold a hollow position (like a banana)
and place the middle of the towel at the bottom of your feet. Your
hands will be holding the ends of the towel as you curl your arms
and tuck your knees up to your chest.
Day 12: (Shoulders - Dumbbells)
L-Sit Shoulder Presses
Plank Body Taps
Tap your opposite hand to your Shoulders, then your knees, then your
ankles
Clean-Squat-Press
Around the Worlds (BOTH directions)
Upright Rows
Reverse Lunge with Lateral Raise
Day 13: (Glutes - Resistance Band)
20 (each) Pulsing Curtsy Lunges
20 Single Leg Glute Bridge
15 Plie Squats
15 Plie Squat Jumps
25 (each) Donkey Kicks
25 (each) Fire Hydrants
Day 14:(Core and Calves)
1 Minute Jump Rope
30 Calf Raises (Feet are turned out)
45 Sec. Single Leg Plank Hold (hold one leg up)
1 Minute Jump Rope
30 Calf Raises (Feet are in neutral stance)
45 Sec. Single Leg Plank Hold (hold one leg up)
1 Minute Jump Rope
30 Calf Raises (Feet are turned in)
45 Sec. Plank Hold
90 SECOND CIRCUIT:
Perform all three movements of the set for 30 sec. each, without stopping
(REPEAT 3X)
Flutter Kicks
Bicycles
Toe Reaches
Windshield Wipers
Leg Lifts
Knee-In Crunch
Day 15: (Full Body)
Hearts: Speed Skaters
Diamonds: Pop Jacks
Spades: Tuck Jumps
Clubs: Plank Jacks
Face Cards: 1 min. Wall Sit
Jokers: 1 min. Jump Rope
Cardio Routine:
Each day will consist of a different cardio routine.
Day #1: (Intervals)
30 sec. Hill Sprints
30 sec. Recovery
REPEAT 5X
Day #2: (Distance; Endurance focus)
Complete three 8-10 min. Jogs.
At the end of each jog, perform:
20 Jump Squats
20 Alternating Jump Lunges
10 Burpees
Day #3: (Intervals)
30 sec. Sprints (flat road)
30 sec. High Knees
30 sec. Butt Kicks
1 min. Recovery
REPEAT 5X
Day #4: (Distance; Endurance focus)
30 - 45 min. walk/jog/run
3 rounds of 1 min. Jump rope with 45 sec. break in between
Day #5: Trail Run / Park Day
Find your favorite trail and walk/jog/run/ride your bike for 45 mins.
(Enjoy the outdoors)!!!
Day #6: REST DAY
Day #7: One Mile Challenge
Walk/Jog/Run for one mile and record your time. Each week you complete
this challenge, try to beat your previous time.
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