ASHLEYHORNER.CO
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2
W
ith all of the traveling I’ve been doing over the past several years, building my 6+ businesses
and running the house with my crazy little family my time, space and equipment can be limited.
But what I’ve found is that when my training takes a back seat, so does my energy, my patience,
and my clarity. No matter where I find myself in the world. No matter how busy my days get, I can still get
a productive workout. All I need is two sets of dumbbells and a bench. Lock down a space in a busy gym,
push the weight while you watch your kids play, or squeeze a workout in during your lunch hour. The best
part is that all of this training will be under an hour: in and out. Extra cardio is always optional if you’re not
on a time crunch, and we will talk about that a little later. Now, there are seriously NO excuses. Rain or
shine; house or gym; limited on time; perfect for the busy professional; on your lunch time or busy moms;
from Hotel gyms to world class training centers: this is challenging for all fitness levels!
- Ashley Horner 3
THE D U MB B E L L C RE W
This is a 12 week training program designed to be done in the home, gym, or traveling at hotel gyms. This
minimal equipment required trainer is great for beginners, regular gym-goers, or anyone who just wants to
simplify their trainer without compromising results.
EQU I PMENT N E E D E D
2 sets of Dumbbells heavy & medium recommended
1 Bench or box
WHAT TO EXP EC T FO R T H E NE XT 12 WE E K S
• All exercises with dumbbells. If dumbbell work becomes hard, you can drop all weight and do body
weight only.
• Training days: Monday - Friday off & rest days Saturday & Sunday. However, if this doesn’t work with
your schedule, scale it back. Maybe you like to train on the weekends, or your work schedule gives you
a few days on and a few days off, or maybe you find that 5x a week is too much for you at this time.
Take breaks when you need them, and fuse this program into YOUR life.
• Rep range 15-20+ (high volume).
• Drop sets. Start with your heavier set and do as many reps as possible. Then go down in weight for a
burn out, still doing as many reps as possible.
MEAL P LA N N I N G
Meals are important and for that reason towards the end of the book you will find a meal plan to help
you navigate our world of artificial foods, chemical additives, and super-sized proportions. It will help you
understand that no one has a perfect diet all of the time but instead help guide you in the right direciton
for success.
4
DB CREW
WEEK 1
MON DA Y
A. Three sets of:
15 Bench presses
6 Incline push ups (feet on bench)
Rest 1:00 between each set.
B. Three sets of:
10 Overhead tricep extensions
12 Chest flies
10 on each side, Walking planks
Rest as needed between each set.
C. EMOM | Every minute on the minute) for 10
minutes of:
10 Dips off bench
10 Pushups
6 Walking planks
TUES DA Y
T HURSDAY
A. Three sets of:
A. Three sets of:
B. Three sets of:
B. Three sets of:
C. Three sets of:
C. Four rounds of:
10 on each side, Dumbbell walking lunges
15 Sumo squats
10 on each side, Jumping split squats
12 on each side, Single leg deadlifts
10 on each side, Bench step-ups (no weight)
20 dumbbell (kettlebell) swings
15 Russian twists (with weight)
20 Bicycle crunches
1 Forearm plank- hold 45 seconds
WED N ES DA Y
A. Three sets of:
15 Reverse flies
15 on each side, One-arm row
10 on each side, Standing alternating hammer curls
B. Three sets of:
15 Seated bicep curls into shoulder press
10 Bent-over bilateral rows
15 Walking planks
C. Three sets of:
Drop set bicep curls
20 Seated shoulder presses
15 Deadlifts
15 on each side, Bulgarian split squats (no weight)
20 Glute-hip thrusters- 3 sec (pause at top)
15 Standing side lateral raises
10 on each side, Plank shoulder taps
Pulsing squats- 60 seconds
Pause for 10 seconds.
Jumping alternating lunges- 60 seconds
Pause for 10 seconds.
Chair pose- 60 seconds
Pause for 10 seconds.
1 Straight arm plank hold- 60 seconds
Pause for 10 seconds.
FRIDAY
A. The Asher | For time, 5 rounds
20 Mountain climbers
20 DB lunges
20 Plie squats
20 Thrusters
20 Burpees
5
DB CREW
WEEK 2
MON DA Y
A. Three sets of:
15 Standing overhead tricep extensions
10 Head release push ups
20 Bench jump-overs (holding)
B. Three sets of:
15 Dips off bench
15 DB pull-overs
20 DB flies
C. Three sets of:
10 Weighted sit ups
1 Straight arm plank- 45 seconds
1 Right arm side plank- 45 seconds
1 Left side plank- 45 seconds
TUES DA Y
A. Three sets of:
12-15 Dumbbell leg extensions
10 on each side, Standing side lunges
15 Jumping squats
B. Two rounds of:
100 Walking lunges (no weight and hands on head)
15 Jumping lunges
Run- 2 minutes (opt to run in place)
WED N ES DA Y
A. Three sets of:
Drop set seated bicep curls
B. Three sets of:
Drop set seated bent-over bilateral rows
B2.
1 Forearm plank- 120 seconds (after each drop set)
C. Three sets of:
20 on each side, Standing alternating hammer curls
20 on each side, One-arm rows
15 Kissing bell bicep curls (palm up)
T HURSDAY
A. Three sets of:
15 Seated Arnold presses
10 on each side, Standing alternating front raises
15 on each side, Single leg deadlifts
B. Three sets of:
20 Sumo squats
10 on each side, Weighted bench step-ups
12 on each side, windmills
C. Three sets of:
12-15 Pronated front raises (Y formation)
10 on each side, Reverse lunges
10 on each side, Single arm OH (overhead) squats
FRIDAY
A. The Notcher | 5 rounds of:
25 Weighted bear crawls
10 Weighted burpees
5 on each side, Turkish get-ups
25 Bench jump-overs (holding)
2 mile run
6
DB CREW
WEEK 3
WE D NE SDAY
A. Three sets of:
6 on each side, Standing single leg bent over
reverse flies
Drop set DB bicep curls
20 on each side, Single arm rows
B. Three sets of:
20 DB pull-overs
20 on each side, Windmills
1 Straight arm plank- 90 seconds
1 Right side plank- 45 seconds
1 Left side plank- 45 seconds
MON DA Y
A. Four sets of:
10 Dumbbell bench presses
20 Weighted dips (off bench, DB on lap)
15 Dumbbell pull-overs
20 Walking planks
B. Three sets of:
8 Man makers
12 on each side, Single arm overhead tricep
extensions
15 Kissing palms DB bench press
C. Three sets of:
15 Hand-release pushups
15 on each side, Spidermans (knees to elbow)
15 Skull crushers
TUES DA Y
A. Four sets of:
N/W (narrow / wide) squat sequence
10 Bench jumps
Drop set seated weighted leg extensions
B. Four sets of:
20 on each side, Weighted single arm OH walking
lunges
20 Sumo squats
15 DB kettlebell swings
C. Five sets of:
25 Mountain climbers
25 yard sprints
25 Jump squats (bodyweight)
C. Three sets of:
Triple fly sequence
15-20 Pronated front raises (Y formation)
15-20 Reverse flies (T formation)
15-20 Back V (V formation)
T HURSDAY
A. Three sets of:
15 Standing shoulder presses
10 on each side, curtsey lunges
10 on each side, Pistol squats (assisted if needed)
B. Four sets of:
20 Hip thrusters
20 on each side, Bulgarian split squats
20 Sumo squats
C. Three sets of:
15 Deficit deadlifts
8 on each side, Turkish get-ups
FRIDAY
A. CAMBAM
10 rounds of:
5 Burpee broad jumps
15 Man makers
15 Push ups
10 Russian twist
10 Jumping squats
If you have time today, just practice:
Finisher - Handstand walks 10 minutes
7
DB CREW
WEEK 4
MON DA Y
A. Three sets of:
10 on each side, Single arm bench presses
15 Decline push ups
Rest 1:00 between each set.
B. Three sets of:
15 Weighted dips off bench
20 Chest flies
20 on each side, Walking planks
Rest as needed between each set.
C. EMOM (every minute on the minute) for 10 minutes
10 bilateral tricep kickbacks
20 Pushups (10 wide, 10 closed)
6 on each side, Renegade rows
TUES DA Y
T HURSDAY
A. Three sets of:
A. Three sets of:
B. Three sets of:
B. Three sets of each:
30 Dumbbell walking lunges
30 Sumo squats
Dumbbell (kettlebell) swings 20
12 on each side, Single leg deadlifts
20 on each side, Bench step-ups
8 on each side, Turkish get-ups
C. Three sets of:
25 Russian twists (with weight)
30 Bicycle crunches
1 Forearm plank- 60 seconds
WED N ES DA Y
A. Three sets of:
20 Reverse flies
20 on each side, One-arm rows
25 on each side, Standing alternating hammer curls
B. Three sets of:
25 Seated bicep curls into shoulder presses
10 Bent over bilateral rows
15 Walking planks
C. Three sets of:
Drop set bicep curls
20 Seated shoulder presses
20 Seated lateral raises
20 on each side, Bulgarian split squats
25 Glute hip thrusters (3 second pause at top)
15 on each side, Standing front raises (alternating)
15 on each side, Plank shoulder taps
C. Four rounds of each:
Pulsing squats- 60 seconds
Pause for 10 seconds.
Jumping alternating lunges- 60 seconds
Pause for 10 seconds.
Chair pose- 60 seconds
Pause for 10 seconds.
Straight arm plank- 60 seconds
FRIDAY
WOMAN OF IRON 300
50 Man makers
50 Deadlifts
50 Thrusters
50 Walking lunges
50 Standing lateral raises
50 Weighted jumping squats
8
DB CREW
WEEK 5
WE D NE SDAY
A. Three sets of:
20 on each side, Hammer curls
15 Pullovers
15 on each side, Bilateral rows (bent over, standing
on one leg)
B. Three sets of:
Concentration curls-10 seconds up/10 seconds down
90 degree static hold for 90 seconds.
Concentration one-arm rows-10 seconds up/10
seconds down
Rest 40-60 seconds
C. Three sets of:
20 on each side, Standing alternating hammer curls
15 on each side, One-arm rows
20 Kissing bell bicep curls (palms up)
MON DA Y
A. Four sets of:
15 Skull crushers
20 flies
15 Shrugs
20 Bench jump-overs (holding)
B. Three sets of:
20 Overhead tricep extensions
15 DB pull-overs
20 Single arm bench press
C. Three sets of:
10 Weighted sit-ups
1 Straight arm plank-45 seconds
1 Right arm side plank- 45 seconds
1 Left arm side plank- 45 sec
TUES DA Y
A. Three sets of:
12-15 Dumbbell leg extensions
S10 on each side, Standing side lunges
15 on each side, Curtsey lunges
B. To rounds of:
20 on each side, Walking lunges (single arm,
dumbbell overhead)
15 Jumping lunges (weighted)
30 Mountain climbers
T HURSDAY
A. Three sets of:
20 Sumo squats
10 on each side, Standing alternating front raises
10 on each side, Pistol squats
B. Three sets of:
20 Standing Arnold presses
10 on each side, Weighted bench step-ups
15 on each side, Windmills
C. Three sets of:
12-15 Pronated front raises (Y formation)
10 on each side, Reverse lunges
20 on each side, Bulgarian split squats (start with
weighted and drop to body weight as needed)
FRIDAY
Tri X
Half mile sprint
20 Thrusters
Half mile sprint
20 Burpee long jumps
Half mile sprint
20 on each side, Weighted sit ups (one dumbbell
overhead)
9
DB CREW
WEEK 6
WE D NE SDAY
A. Three sets of:
6 on each side, Standing reverse flies (single leg bent over)
15 Hammer curl/regular curl duos
20 on each side, single arm rows
B. Three sets of:
MON DA Y
A. Four sets of:
10 Dumbbell bench presses
20 weighted dips off bench (DB on lap)
20 Dumbbell pull-overs
20 Walking planks
B. Three sets of:
12 Man makers
12 on each side, Overhead tricep extensions
Dumbbell push ups (max effort before dropping to
your knees, then max out with on knees push ups)
C. One round of:
One mile run
High knees- 20 seconds / 10 second rest
Froggers- 20 seconds / 10 second rest
Speed skaters- 20 seconds / 10 second rest
Tuck jumps- 20 seconds / 10 second rest
Mountain climbers- 20 seconds / 10 second rest
TUES DA Y
A. Four sets of:
25 Squats
10 Bench jumps
20 Stiff-legged deadlift
B. Four sets of:
20 on each side, Single arm OH walking lunges
(weighted)
15 on each side, Half squat/half deadlift duos
15 Dumbbell overhead toe raises
C. Five sets of:
25 Dumbbell front squats
25 Jump squats (bodyweight)
10 on each side, Lunges with pass under
20 DB pull-overs
15 on each side, Windmills
1 Straight arm plank- 90 seconds
1 Right side plank- 45 seconds
1 Left side plank-45 seconds
C. Three sets of:
Triple Fly Sequence
15-20 Pronated front raises (Y formation)
15-20 Reverse flies (T formation)
15-20 Back flies V (V formation)
T HURSDAY
A. Three sets of:
15 Standing shoulder presses
10 on each side, Curtsey lunges
15 on each side, Pistol squats (assisted if needed)
B. Four sets of:
20 Hip thrusters
20 on each side, Bulgarian split squats
20 Sumo squats
C. Three sets of:
15 on each side, Single arm deficit deadlifts
8 on each side, Turkish get-ups
1 Forearm plank- 90 seconds
Rest 120 seconds between each set
FRIDAY
Complete One Round As Fast As Possible
100 Push ups
25 Spidermans
50 Mountain climbers
50 Alternating dumbbell snatches
25 Dumbbell swings
25 Push ups
50 Weighted dips
100 Bicycles
100 Weighted walking lunges
10
DB CREW
WEEK 7
MON DA Y
A. Four sets of:
20 Valley presses
20 Weighted dips off bench (DB on lap)
20 Walking planks
B. Three sets of:
20 Standing upward flies
12 on each side, Single arm OH tricep extensions
15 Kissing palms DB bench presses
C. Three sets of:
20 Reverse wide bench presses
15 on each side, Spidermans (knees to elbow)
15 Skull crushers
TUES DA Y
A. Three sets of:
20 on each side, Goblet front lunges
10 Bench jumps
15 on each side, Side to side runners lunge
B. Four sets of:
20 on each side, Weighted single arm OH walking
lunges
15 on each side, Half squat/half deadlift
25 Skier swings
C. Five sets of:
25 Dumbbell front squats
25 Jump squats (weighted)
10 on each side, Bench Curtsies
WED N ES DA Y
A. Three sets of:
30 Wide curls
30 Hammer curls
30 Drag curls
Rest 60 seconds between each set
B. Three sets of:
20 Bent over bilateral rows (palms forward)
30 Reverse curls
20 Walking planks
C. Three sets of:
20 Reverse flies
15 on each side, One-arm rows
30 Straight curls
T HURSDAY
A. Three sets of:
20 Front to side raises
15 on each side, T push ups
10 on each side, Pistol squats
B. Three sets of:
20 Standing Arnold presses
12 on each side, Half kneeling single arm dumbbell
presses
15 on each side, Windmills
C. Three sets of:
10 on each side, Dumbbell plank (three way raise)
10 on each side, Reverse lunges
20 on each side, Bulgarian split squats (start with
weighted and drop to body weight as needed)
FRIDAY
WOMAN OF IRON 300
50 Pistols
50 Burpees
50 Thrusters
50 Single dumbbell overhead squat
50 Standing shoulder press
50 Weighted jumping squats
11
DB CREW
WEEK 8
WE D NE SDAY
A. Three sets of:
20 on each side, Hammer curls
15 Pull-overs
15 on each side, Bilateral rows (bent over standing
on one leg)
B. Three sets of:
Concentration curls- 10 seconds up/10 seconds down
90 degree static hold for 90 seconds
Concentration one-arm rows 10 seconds up/10
seconds down
Rest 40-60 seconds
C. Three sets of:
MON DA Y
A. Four sets of:
20 Valley presses
20 Weighted dips off bench (DB on lap)
20 Dumbbell flies
B. Three sets of:
20 Standing upward flies
25 Dumbbell skull crushers
20 Bench presses
C. Three sets of:
20 Reverse dumbbell wide bench press
15 on each side, Spidermans (knee to elbow)
D. One set of:
100 Pushups
100 Dips off bench
TUES DA Y
A. Three sets of:
20 on each side, Unilaterally loaded side lunge
20 dumbbell hamstring curls
15 on each side, Dumbbell donkey kicks
B. Four sets of:
20 on each side, Weighted single arm OH walking
lunges
20 Lunges with pass under
20 Dumbbell single leg hip thrusters
20 on each side, Standing alternating hammer curls
15 on each side, One-arm rows
20 Kissing bell bicep curls (palms up)
T HURSDAY
A. Three sets of:
20 Front to side raises
30 on each side, Single leg deficit deadlifts
10 on each side, Pistol squats
B. Three sets of:
20 Standing Arnold presses
20 on each side, Half kneeling single arm dumbbell
presses
15 on each side, Windmills
C. Three sets of:
10 on each side, Dumbbell planks (three way raise)
20 Thrusters
20 on each side, Bulgarian split squat (start with
weighted and drop to body weight as needed)
FRIDAY
A. Four sets of:
Half mile running repeats
B. EMOM 15 minutes
15 Burpee box/bench jumps
15 Man makers
15 Dumbbell thrusters
C. Five sets of:
25 Dumbbell front squats
20 Dumbbell thrusters
15 on each side, Bench curtsies
12
DB CREW
WEEK 9
WE D NE SDAY
A. Three sets of:
6 on each side, Standing reverse flies (single leg
bent over)
Drop set bicep curls
20 on each side, Single arm row
B. Three sets of:
20 DB pull-overs
20 on each side, Windmills
1 Straight arm plank- 90 seconds
1 Right side plank- 45 seconds
1 Left side plank- 45 second
C. Three sets of:
MON DA Y
A. Four sets of:
10 Dumbbell bench presses
20 Weighted dips off bench (DB on lap)
15 Dumbbell pull-overs
20 Walking planks
B. Three sets of:
12 Man makers
12 on each side, Overhead tricep extension
Max effort Decline push ups (feet on bench)
C. Three sets of:
100 Overhead tricep extensions
100 Spidermans
100 Hand release push ups
TUES DA Y
A. Three sets of:
Pulsing squats- 60 seconds
Bench Jumps- 60 seconds
Wall sit- 60 seconds
Rest for 30 seconds
B. Four sets of:
220 Dumbbell leg extensions
15 on each side, Half squat/half deadlift
20 Dumbbell hamstring curls
C. Five sets of:
25 Dumbbell front squats
25 Jump squats weighted
10 on each side, Bench curtsy
Triple fly sequence
15 Pronated front raises (Y formation)
15 Reverse flies (T formation)
15 Back flies (V formation)
T HURSDAY
A. Three sets of:
15 Standing shoulder presses
10 on each side, Curtsey lunges
10 on each side, Pistol squats (assisted if needed)
B. Three sets of:
20 Hip thrusters
20 on each side, Bulgarian split squats
20 Sumo squats
C. Three sets of:
15 on each side, Single arm deficit deadlifts
8 on each side, Turkish get-ups
1 Forearm plank- 90 seconds
Rest 120 seconds between each set
FRIDAY
AMRAP in 20 Minutes
20 on each side, Alternating snatches
20 Dumbbell swings
20 Weighted jumping lunge
FINISHER Two sets of:
1 mile sprint
Resting for an equal amount of time as it took you
to complete the mile
13
DB CREW
WEEK 10
MON DA Y
A. Four sets of:
20 Valley presses
20 Weighted dips off bench (DB on lap)
20 Walking planks
B. Three sets of:
20 Standing upward flies
12 on each side, Single arm OH tricep extensions
15 Kissing palms DB bench presses
C. Three sets of:
C. Three sets of:
TUES DA Y
T HURSDAY
A. Three sets of:
A. Three sets of:
20 Reverse wide bench presses
15 on each side, Spidermans (knees to elbow)
15 Skull crushers
15 on each side, Deficit reverse lunges
20 Stiff-legged deadlifts
20 on each side, Dumbbell donkey kicks
B. Four sets of:
20 Dumbbell leg extensions
15 on each side, Half squat/half deadlifts
20 Dumbbell hamstring curls
C. Five sets of:
25 Dumbbell front squats
25 on each side, Bulgarian split squats
10 on each side, Curtsey lunges
D. One round:
Three mile run
Stop every 9 minutes and do 25 walking lunges
WED N ES DA Y
A. Three sets each Excercise should be a drop
set before moving on:
Wide curl drop set
Hammer curl drop set
Drag curl drop set
Rest 60 seconds between each set
B. Three sets of:
30 Bent over bilateral rows (palms forward)
30 Reverse curls
25 on each side, Walking planks
20 Reverse flies
15 on each side, One-arm row
30 Straight curls
20 Sumo squats
15 Jumping squats
15 on each side, Standing alternating front raises
20 Standing side raises
B. Three sets of:
20 Standing on one leg Arnold presses
20 on each side, Weighted bench step ups
15 on each side, Windmills
C. Three sets of:
12-15 Pronated front raises (Y formation)
10 on each side, Reverse lunges
20 on each side, Bulgarian split squats (start with
weighted and drop to body weight as needed)
FRIDAY
A. One Mile Run
B. Complete One Round As Fast As Possible
100 Push ups
25 Spidermans
50 Mountain climbers
50 Alternating dumbbell snatches
25 Dumbbell swings
25 Decline push ups
50 Weighted dips
100 Weighted Russian twists
50 Walking planks
C. One Mile Run
14
DB CREW
WEEK 11
MON DA Y
A. Three sets of:
30 Dumbbell row to fly
30 Squat to lunge
10 on each side, Side lunge to press
B. Three sets of:
12 on each side, Single arm OH tricep extensions
15 on each side, Front squat back lunge
15 Seated ab presses
C. Three sets of:
15 on each side, Squat burpees with front raise
10 on each side, Dumbbell single arm snatches
12 Man makers
TUES DA Y
A. Three sets of:
20 on each side, Single leg deadlift rows
15 on each side, Reverse lunge curl to press
Leg raise wipers- 60 seconds
B. Three sets of:
15 Dumbbell pull-overs (sit up to squat hold)
20 Push ups with front raise
15 Dumbbell clean and press with overhead squat
C. One round of:
Downward dog knee tuck push ups- 60 seconds
Rest for 20 seconds.
Leg levers figure 8s- 60 seconds
Rest for 20 seconds.
Knee knee hop- 60 seconds
WED N ES DA Y
A. Three sets of:
20 Reverse flies
20 on each side, One-arm rows
10 on each side, Standing alternating hammer curls
B. Three sets of:
15 Seated bicep curls into shoulder press
10 Bent over bilateral rows
15 Walking planks
T HURSDAY
A. Three sets of:
20 Seated Arnold presses
20 on each side, Curtsey lunges
12 on each side, Pistol squats
B. Four sets of:
20 Hip thrusters
20 on each side, Bulgarian split squats
20 Sumo squats
C. Three sets of:
15 on each side, Single arm deficit deadlifts
8 on each side, Turkish get-ups
1 Forearm plank- 90 seconds
Rest for 120 seconds between each set
FRIDAY
A. Six sets of:
Half mile repeats
B. EMOM 15 Minutes
15 Decline push ups
15 Weighted jumping lunges
15 Burpees
C. Three sets of:
Drop set bicep curls
15
DB CREW
WEEK 12
MON DA Y
A. Five sets of:
30 Dumbbell row to flies
30 Bench presses
10 on each side, Side lunge to press
B. Three sets of:
12 on each side, Single arm OH tricep extension
15 on each side, Front squat back lunge
40 Russian twists
C. Three sets of:
15 Squat burpees with front raise
10 on each side, Dumbbell single arm snatches
12 Man makers
TUES DA Y
T HURSDAY
A. Three sets of:
A. Three sets of:
B. Three sets of:
B. Four sets of:
20 on each side, Single leg deficit deadlifts
15 on each side, Deficit reverse lunges
Leg raise wipers- 60 seconds
20 Dumbbell pull-overs
20 Push ups with front raise
15 Dumbbell clean and press with overhead squat
C. Four sets of:
Downward dog knee tuck push ups- 60 seconds
Rest 20 seconds.
Leg levers figure 8s- 60 seconds
Rest 20 seconds
Knee knee hop- 60 seconds
WED N ES DA Y
A. Three sets of:
20 Reverse flies
20 on each side, One-arm row
10 on each side, Standing alternating hammer curls
B. Three sets of:
15 Seated bicep curls into shoulder press
10 Bent over bilateral rows
15 Walking planks
20 Seated Arnold presses
20 on each side, Curtsey lunges
12 on each side, Pistol squats
20 Hip thrusters
20 on each side, Bulgarian split squats
20 Sumo squats
C. Three sets of:
15 on each side, Single arm deficit deadlifts
8 on each side, Turkish get-ups
1 Forearm plank- 90 seconds
Rest for 120 seconds between each set
FRIDAY
A. Six sets of:
Half mile repeats
B. EMOM 15 Minutes
15 Decline push ups
15 Weighted jumping lunges
15 Burpees
C. Three sets of:
Drop set bicep curls
16
E AT I N G | NUT RIT IO N | D IE T
"Let me tell you: no one- I mean no one- has a perfect
diet all the time, and if they are telling you they do,
kick them in the ass because they’re lying."
- Ashley Horner 17
E
ating, nutrition, and diet have become
very complicated because we’ve made it
complicated. Humans (yes that is us!) have
come a long way and have created an artificial
“dessert.” Man-made sugars, chemically engineered
sweeteners, and food that’s not really food should
all be in the section of the store labeled “fake.”
On top of these artificial foods we’ve created, we
have completely lost touch with what real portions
look like, from plate sizes to serving sizes. We have
literally super-sized everything.
In the beginning of time when foods were
first grown, depending on where you lived, the
bounty of the earth was what you ate. Fruit at one
point was considered the dessert of the earth. I
like to call these whole, natural foods “Jesus foods.”
When we talk about anything from the earth, we’re
talking about nothing processed, everything whole,
with lots of variety. Fruits (not fruity pebbles or
fruit snacks) are supposed to be our dessert, not
the triple chocolate fudge cake that has a serving
size on the box of 12 but we’ve divided it equally
between 4 people after indulging in a big, three
course dinner right before bed. Not to mention, we
get so hung up on different diets and fads like the
keto diet.
We have it all backwards. We want to see
results tomorrow and when we don’t we stop,
think it’s a piece of shit, or we’ve set so many
expectations for ourselves that we simply can’t
hold up when we have 3 kids and a job to consider.
Depending on the person, it might be easy for the
first few days or weeks, but before you know it
you’re getting smashed at your aunt Sally’s 50th
birthday party and you overindulged in the cute
little breaded chicken sliders, shotgunned some
mimosas, and stuck your finger in the cake a few
times when you walked by. Before you know it,
you’ve completely sabotaged yourself. Not only
do you feel extremely guilty for breaking your diet,
but it’s going to take a good 3-4 days to get back
into it! This isn’t with just the keto diet. It’s evident
that with any diet that intensely restricts you, your
body gets all out of whack when you end the diet,
taking a toll on your digestion, your energy, and
your mental or emotional health.
So just STO P - al l of it .
Stop trying to find quick fixes that ultimately
leave you in a worse place if you mess up than
when you started. Let me tell you: no one- I mean
no one- has a perfect diet all the time, and if they
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are telling you they do, kick them in the ass because
they’re lying. What I have found is that a mediocre
diet 100% of the time is better than a perfect diet
60% of the time.
The artificial foods that humans have made
are out there. There’s no escaping from aunt
Sally’s birthday parties! Every year aunt Sally will
throw the same birthday party with the same fried
chicken patties and again, before the cake is even
served, you’ll have gone back and scraped the side
of the cake, licking your fingers clean of the icing.
However, if you have a great relationship with food,
if you’re not restricted, and if you eat clean, whole
food as often as you can, you’ll be able to bounce
back much easier from celebrations like aunt Sally’s
birthday.
Our culture has made our meal timing to
be ass backwards. This is how I like to explain
to children, and I believe it’s the easiest way to
understand it as adults. This is how 80% of us
eat: Breakfast? Nah. Maybe some cereal or just
coffee. Our smallest meals are in the mornings
and our biggest meals are at night. They’re usually
carb and sugar loaded, which makes zero sense,
since we are about to head to bed for the night,
sleeping (hopefully) close to 8 hours. We should
completely flip this around and eat our biggest
meals (maybe not in the morning as soon as our
feet hit the ground) during the first part of our day,
and slowly reduce our portion sizes. I know that
when I don’t plan my meals, my day passes much
slower, and I’ve only eaten enough to fill up a small
child. Actively think, prepare, and plan out your
days. You don’t have to carry around a massive
nerd cooler (or maybe you do, because at the end
of the day who really cares?) and focus on keeping
your smaller meals at night with your bigger meals
in the morning and mid-day.
The honest truth is that most of us
understand that an apple is always a better snack
than a bag of chips, and grilled chicken will always
be a better choice than deep fried chicken from
the local drive through. Even I know the difference,
and a lot of times I still yield to the lesser of the two.
I have this philosophy that no food should ever be
off limits. If you’re training hard, you need to fuel
your body appropriately. Fuel it like the machine
it is, with nutrient-dense foods. I’ll break nutrition
down for you, so you can understand how easy it
is and to not let all these fads complicate it. I want
to help you have a better relationship with food.
I also believe that everyone is coming from
a different place and has different needs. Some
personalities need strict boundaries on what to
eat and what not to eat, and others, as soon as
given restrictions, start craving and wanting to eat
anything they see. In time, we can find what truly
works for us. We just can’t give up on ourselves
too soon.
"A mediocre diet 100% of the time
is better than a perfect diet 60%
of the time."
- Ashley 19
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What I have found is that we all know how to eat, it’s just the preparation that
scares us; but thinking ahead and prepairing, though at times seemingly difficult,
is the most important part of a successful meal and nutrition plan.
MEAL 1:
Option A.
• Three whole eggs
• 1/2 of a medium sweet potato diced and
sautéed like breakfast potatoes.
• 3 cups fresh spinach sautéed
• 1/4 of an avocado
Option B.
• 1/2 cup cooked oatmeal mixed with
unsweetened almond milk and agave and a
hand pull up chopped almonds.
• I would also add a scoop of isolate or vega
protein to this, and a scoop of peanut butter.
MEAL 2:
Option A.
• Medium apple 1/4 cup of dry roasted
unsalted almonds
Option B.
• Greek yogurt plain no fat- add 1/2 cup
fresh blueberries and 2 TBSP chopped nuts
ME AL 3:
I hate complicating things, and this is where you
can get so locked in on only thinking you have a
few choices. So, build your mid day meal like this:
20-25 grams of protein, and an equal amount of
carbs 20-25 grams.
Option A.
• 4 oz of chicken breast - baked or Sautéed never fried.
• Carb options would be quinoa or a medium
sweet potato
• You can have unlimited carbs as long as they
are non-starchy
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MEAL 4:
Another serving of protein and carbs. Depending
on the time of your training, you might want to
flex this or maybe switch it with meal. The idea is
to eat at least 30 minutes before your training, not
because you’ll be using that food for energy, but
because you don’t want to barf.
This is one of my absolute favorites to share:
Peanut butter and honey melted down and tossed
with about a cup of oatmeal. You’d need to premake these the night before and you can even add
a scoop of protein powder into these.
MEAL 5
This is usually the most difficult meal for us to
comprehend and stick to for ne of countless reasons.
Maybe something like:
ME AL 6 (Optio nal ):
For the night time sweet-tooth cravings, try
chocolate casein (I like Kaged muscle). Casein is a
slow digesting protein, and is great to eat at night
because your body is about to go into hibernation
for the next (hopefully) 8 hours.
• We’ve neglected to prepare and fuel all
throughout the day. So now... we are hungry!
• At last, we’re home, or maybe we are running
our kids around to sports and don’t want to
cook.
These can be a few of the many reasons our night
time meals always bomb. So, follow this one simple
piece of advice:
Think lean protein and vegetables only!
A few of my favorites are vegetable stir fry or
spaghetti squash with red sauce. Add a lean protein
if you want, and lots of veggies.
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