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!”
Plate Curl To Press
Ashley’s Tip: “After you press the curl overhead, be disciplined with your return to the starting position. First, lower down from the shoulder press, and then complete the eccentric portion of the curl.”
Seated Lateral Raise
Ashley’s Tip: “You want your arms just short of straight for maximum delt engagement. Keep those traps relaxed.”
Dumbbell Front Raise with Slow Negative
Holding a dumbbell in each hand parallel to the front of your thighs, raise your arms to shoulder height and then lower down slowly (a count of four). Make sure to keep your neck and traps relaxed during the exercise.
Cable Upright Row
Position cable pulley at the lowest setting and attach a straight bar. Holding the bar with both hands, raise your elbows up, keeping your traps pressed down. Slowly lower the weight.
With a dumbbell in each hand, lift weights in front of shoulder (about chin level) with palms facing toward you. Twist palms forward while pressing weight overhead until elbows are just short of straight. Lower back to the starting position.
Seated Rear Delt Flye
Sit at the edge of a bench with a dumbbell in each hand. Bend forward from the waist and let the dumbbells hang straight down from your shoulders with your palms facing in. Raise your arms out to your sides keeping your hands wide until they reach shoulder height. Slowly return to starting position.
Stability Ball Roll-out
Ashley’s Tip: “Roll out as far as you are comfortable, striving to make a straight lines from your head to knees. Then, contract your abdominals to initiate rolling the ball back toward your legs.”
Hanging Leg Raises – Obliques
Ashley’s Tip: “Work your obliques and side of your rectus abdominus by lifting your knees up at an angle. It helps to think about alternating drawing each hipbone up towards your ribcage.”
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).