Ashley Kaltwasser is a champion and has the hardware (and hard body) to prove it. With three Bikini Olympia and two Bikini International titles, she has climbed her way to the apex of this IFBB division. One look at Ashley’s lines, conditioning and athletic curves, and you know she’s put in the sweat to sculpt that award winning physique. In her words, it took “hard work, patience and the ability to stay consistent.”
Unlike Ashley, we all might not get a gold medal or an oversized check during our lifetimes, but we can all be champions. By winning the daily battles, surviving setbacks and reaching our own personal fitness pinnacles, we are champions of our own lives. But, the question is: Are we willing to put in the work?
If your answer is “YES,” FitnessRx has everything else you need to get in the best shape of your life! The Champ herself designed a four-week training program inspired by her preparation for the 2015 Bikini Olympia. In this five-part series, we’ll bring you a different workout each week. So, you can rest assured it’ll get you excellent results— you just have to think and train like a champ. To make that happen, Ashley says, “Make each day count towards the bigger picture. Do not let any day go to waste. And be the best version of yourself!”
Ashley’s Tip: Really use that mind and muscle connection to feel it through the back. Make sure your shoulders are warmed up before you begin.
Grab the bar with a reverse grip. Pull your body up so that your chin is above the bar. Slowly come down to starting position. Use chin/dip assist machine, bands or a spot, if needed.
Stability Ball Reverse Hyperextensions
Lie face down on a stability ball positioned under your belly and hips. With your feet apart on the floor behind you, place hands behind your head and raise torso off the ball by contracting the lower back. Return to starting position.
Ashley’s Tip: “Pause at the top of the movement for an extra burn!”
Narrow Grip Seated Cable Row
Keeping your back straight, pull the handle just below your chest while drawing your shoulders back. Slowly straighten arms and lean slightly forward to stretch the muscle before pulling back again.
Ashley’s Tip: “Focus on squeezing shoulder blades together at the peak of movement.”
Preacher Curls with Slow Negative
Using a preacher machine or preacher bench, place the upper arms on the pad and grasp a barbell or dumbbells with your palms facing up. Curl the weight up, and then lower the weight slowly (use a count of eight).
Cable Rope Pressdown
Ashley’s Tip: “Get a full stretch on the eccentric, power down and slowly return to the starting position.”
Alternating Dumbbell Curl
Ashley’s Tip: “Don’t swing the weights. Keep those elbows stationary and concentrate on feeling the biceps contract.”
Resistance Band Biceps Curl
Ashley’s Tip: “This is a great finishing exercise! Don’t let the form suffering when you get fatigued.”
ABOUT ASHLEY KALTWASSER
2013, 2014, 2015 IFBB Bikini Olympia Champion
2014, 2015 IFBB Bikini International Champion
Gaspari Nutrition, Better Bodies and MuscleEgg athlete
Resides in Akron, Ohio
Former Division 1 Collegiate Track Athlete
KEEP UP WITH ASHLEY
Check out Ashley’s “Keep it Fresh” column at FitnessRxWomen.com for her fun and flavorful fit living tips. You can also find her at www.AshleyKfit.com, on Facebook (/BikiniProAshley), Twitter (@AshleyKFit) and Instagram (AshleyKfit).