Ashley Borden Fitness & Lifestyle

On Ramp 1.0

$39 $59

Learn the Basics 

  • 6 weeks/3 days a week
  • True Beginners
  • Gym Based
  • Over 300 demo videos
  • Step by step instructions
  • Track progress easily
  • 80 page S.O.S. Food Plan included free
  • Foam rolling guide included free
  • Direct messaging help from coach within the app

     Intimidation is a huge factor in preventing people from pursuing a fitness program.  On-Ramp 1.0 was created to eliminate that feeling and empower true beginners. On-Ramp 2.0 is for those who have some gym experience but aren’t quite ready for the intermediate or advanced levels. These progressive programs work great individually or bundled. On-Ramps are a terrific way to prepare yourself for the more intensive AB Fit App programs.

    DAY ONE
    Movement Prep:
    2 min roll: quads
    1 min/side roll: glute
    1 min/side roll: lats

    Circuit 1:
    4 sets:
    10 pushup progression
    (barbell on rig, high box, bench, kneeling, traditional)
    20 glute bridge 

    Circuit 2:
    4 sets:
    10 prone snow angel
    20 marching glute bridge
    10-30 sec elbow plank hold (kneeling) 

    Conditioning:
    10 min AMRAP:
    10 pushups at previous level
    20 glute bridge
    30 jumping jacks 

    Cardio:
    Briskly walk or jog for 1 mile

    On Ramp 1.0
    DAY ONE

    Movement Prep:

    2 min roll: quads
    1 min/side roll: glute
    1 min/side roll: lats

    Circuit 1:
    4 sets:
    10 pushup progression
    (barbell on rig, high box, bench, kneeling, traditional)
    20 glute bridge 

    Circuit 2:
    4 sets:
    10 prone snow angel
    20 marching glute bridge
    10-30 sec elbow plank hold (kneeling) 

    Conditioning:
    10 min AMRAP:
    10 pushups at previous level
    20 glute bridge
    30 jumping jacks 

    Cardio:
    Briskly walk or jog for 1 mile

     

    On Ramp 2.0
    DAY ONE

    Movement Prep:
    1 min/side roll: glute
    90 sec/side lazy pigeon
    1 min/side roll: lat
    1 min/side lat stretch on roller 

    Warm up:
    2 sets:
    5 pushup progressions
    10 prone snow angels
    15 crab press ups
    20 alt reverse lunge

    Circuit 1:
    3 sets:
    10 DB chest press
    10 prone DB bench row
    10 dips off bench
    30 sec elbow plank hold (kneeling)

    Circuit 2:
    3 sets:
    10 incline DB chest press
    10 DB arm curl into shoulder press
    10 DB alt forward lunge
    30 sec hollow body hold progressions

    Conditioning:
    4 rounds for time:
    250 m row
    20 DB goblet squats
    10 pushups (kneeling)

     

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