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!”
EXERCISE DESCRIPTIONS
Barbell Lunge
Beginning with your feet together and a barbell resting on your traps, take a big step forward with right leg. Descend to your lowest comfortable lunge position. Push through your front foot to return to the starting position. Complete all reps on the right leg then move on to the left leg. No rest between the left and right leg.
Stability Ball Leg Curl
Lying on the floor in a supine position, place your heels on top of a medium-sized exercise ball. Lift hips up as high as you can, keeping all weight on the upper back and shoulders. Keeping hips up, pull your heels to your butt and then extend your legs back to the starting position.
Glute-Ham Raise
Ashley’s Tip: “This is an advanced exercise. While you are building up your strength, use your hands to push off of the floor and get back to the vertical position.”
Dumbbell Hamstring Curl
Ashley’s Tip: “The key to this exercise is keeping your hips locked down into the bench and having a slow, controlled pace. Keep tension throughout the range of motion.”
Single-leg Back Extension
Using a hyperextension bench, position one foot on the platform secured behind the ankle pads. The other leg should be outside of the platform. Bend forward at the waist to lower down. Then, slowly raise your torso back up using your glutes and hamstrings. Add weight for a more advanced movement.
Dumbbell Bulgarian Split Squat
Ashley’s Tip: “Make sure to push through the heels to activate the glutes. Also, be sure to use a full range of motion. You want to get a good stretch in the glutes before you press up.”
Calf Raise Machine
Place the balls of your feet onto the platform. Lower your heels as low as you can and press back up as high as you can on your toes. Concentrate on using a full range of motion.
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).
