Ashley Kaltwasser - Training plan

Ashley Kaltwasser – Workout Plan

Get to know Ashley Kaltwasser's athlete training plan.

Ashley Kaltwasser was the winner of the Bikini category at Olympia 2015. Not only at Olympia 2015, but also in the previous two years!

She is an American athlete, who measures 1.65m and weighs 55kg.

He does five workouts a week, in which he normally bets on 3 to 4 sets per exercise and 10 repetitions. In addition, he does cardio training three times a week.

Get to know Ashley Kaltwasser's training plan.

If you don't know any exercise, just click on the name to have access to an image of it.

Monday - Legs

ashley kaltwasser2

Tuesday ? Chest, triceps and cardio


Wednesday ? back and biceps

*Sometimes it is done in a superset, and some functional exercises are added.


Thursday ? glutes and cardio

* Some exercises can be done in circuit or superseries

Saturday? shoulders and cardio



Here are some tips given by Ashley Kaltwasser on her Facebook to help in the development of the glutes:

Keep weight on your heels ? You may not think about it too much, but focusing on pulling the weight through your heels can significantly increase the activation of your glutes and hamstrings in some exercises, such as squats, lunges and deadlifts.

Varies the placement of the feet ? Instead of putting your feet forward, try putting them at a different angle. Try placing them further apart, or closer together. This will work great for squats and deadlifts! You can also try repetitions with just one leg. When doing lunges, be sure to try diagonal lunges and cross lunges.

Keep your feet in line with your knees ? This is important to avoid injuries, and to get the best results from your training. Make sure your knees don't bend in or out! If this happens, it might be a good idea to reduce the weight so that the way you perform the exercise doesn't suffer.

Uses the mind-muscle connection ? Let's think about the exercise we are doing and not just do the movement. It's easy to lose focus when we're in the last sets. Focus on the muscle you are working.

Gluteal pre-exhaustion ? Try a small, high-rep, low-weight glute exercise routine before you start your workout! An example would be 20 cable kickback reps (for each leg) before training begins!

Varies repetitions and weights ? Don't let your glutes get used to a certain weight or number of repetitions. It's always good to change things up and surprise your body! This is also very good mentally, as you won't get bored so quickly with your training.

Introduces plyometric exercises ? Plyometric exercises are great for toning your buttocks, and on top of that they can be done almost anywhere!

Information taken from the website and the athlete's official facebook.

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