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
Feet Elevated Push-up
Ashley’s Tip: “Don’t allow your back to arch and your hips to drop. Keep your alignment throughout the movement.”
Explosive Push-up with Clap
Ashley’s Tip: “If you cannot perform a push-up with the clap just yet, a little ‘hop’ off the ground will be sufficient. Make sure to keep your core braced.”
Skull-crushers
Lying on a flat bench holding a barbell or EZ bar, press the weight straight up toward the ceiling. Keeping your elbows stationary, slowly lower the barbell to your forehead. Extend the weight back up to the starting position without locking out your elbows.
Bench Triceps Dips
Ashley’s Tip: “You can make this move more difficult with elevating your feet and placing a weight in your lap. Hold the contraction at the top of the movement for two counts to increase the burn.”
One-Arm Reverse Grip Cable Triceps Pushdown
Attach a handle to a pulley positioned at the highest level. Grab the handle with an underhand grip and then position the elbow at your side. Extend the arm straight down to your legs keeping the elbow pressed into your body. Contract the triceps and slowly return to the starting position.
Hanging Leg Raises
Ashley’s Tip: “Don’t swing your legs up— use your abdominals to lift your legs. If leg raises are too challenging, bring your knees up instead.”
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).
