Shock Your Body

Get results with this 7-day switch-up

Every once in a while, it’s good to switch up your training routine to shock your muscles. You should not repeat your same workouts over and over, because your body will adapt to them and your results will slow. “Muscle confusion” is the goal here. This means keeping the muscles guessing so that they are exposed to new stimulus.

With that being said, sometimes I will do another athlete’s workout to confuse my muscles. Also, it’s fun to see how others are training, and it keeps things from getting boring! So, here is an example of a week’s worth of my workouts. Get ‘em a try!

Note: I didn’t include a particular weight used for the exercises, because it will be different for everyone. Make sure that you pick a weight that is challenging for your own body!

Shock Your Body - Get results with this 7-day switch-up

Monday: Legs & Shoulder Touch-up

4 x 10 deep squat
3 x 10 (each leg) split squat
3 x 20 walking lunges with dumbbells
3 x 10 leg extension
3 x 15 straight leg dead lift
3 x 15 sumo squats (holding dumbbell)
3 x 10 leg press
3 x 20 calf raise

3 x 10 rear delt fly
3 x 10 shoulder press

Shock Your Body - Get results with this 7-day switch-up

Tuesday: HIIT Cardio

10 minutes Jacob’s Ladder: 1 minute as fast as you can, 1 minute rest. Repeat 5 times.
10 minutes StepMill: 1 minute as fast as you can, 1 minute rest. Repeat 5 times.

Shock Your Body - Get results with this 7-day switch-up

Wednesday: Back & Biceps

4 x 10 lat pull down
3 x 10 assisted wide grip pull-up
3 x 10 each side dumbbell rows
3 x 10 hammer curls
3 x 10 reverse grip pull-ups

Thursday: Moderate Cardio

20 minutes Moderate Cardio: Treadmill
Walking lunges on treadmill for 10 minutes
Right side shuffle on treadmill for 5 minutes
Left side shuffle other side for 5 minutes.

Shock Your Body - Get results with this 7-day switch-up

Friday: Triceps & Glutes

4 x 10 triceps cable pushdowns with bar
4 x 15 triceps push-ups
3 x 15 bench dips

3 x 15 resistance band glute kickbacks
3 x 10 plyometric box jumps
3 x 10 one legged dead lifts with dumbbell
3 x 15 reverse hyperextensions

Shock Your Body - Get results with this 7-day switch-up

Saturday: Shoulders & Cardio

4 x 10 rear delt fly
3 x 10 shoulder press with dumbbells
3 x 15 heavy shoulder shrugs
3 x 10 handstand push-ups
3 x 10 dumbbell chest fly (hit front delts as well)

20 minutes of Moderate Cardio: Stationary Bike

Pedal at a moderate speed for 1 minute, then all-out sprint for one minute. Repeat for 14 minutes and then cool down with 5 minutes of easy pedalling.

Sunday: Rest

Ashley Kaltwasser

Ashley Kaltwasser is the three-time Bikini Olympia Champion and two-time Bikini International Champion. She is a Team Gaspari, Better Bodies and MuscleEgg athlete, sponsored by Liquid Sun Rayz & a former collegiate track athlete. Ashley believes that serious fitness doesn’t have to be boring. In her “Keep it Fresh” column, she share ways to keep your training and nutrition fun and flavorful.

Facebook: /BikiniProAshley
Twitter: @AshleyKfit
Website: AshleyKfit.com

Get Ashley’s Leg & Glute Workout at Hardbodynews.com. For sponsorship, appearances etc, please email AshleyKfit@aol.com

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