Ashley Borden Fitness & Lifestyle
Strong + Sleek: 16 Week Training Program As Used On Revenge Body with Khloé Kardashian
Fat Loss and Physique
- 16 weeks/5 days a week
- Beginner, Intermediate, Advanced
- 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
Strong and Sleek is a 16 week, 5 days a week fat shedding program for intermediate and advanced levels. You will be progressively challenged by scalable workouts that will lower body fat, increase muscle mass, and develop every person’s inner athlete.
DAY ONE
Movement Prep
One time through:
2 min roll: quads
1 min/side roll: lat
90 sec/side anterior hip stretch
Warm Up
2 sets:
10-10 lateral lunge
10 alt instep to trunk rotation
5 sumo squat to hamstring stretch
Strength/Movement Part 1
4 sets:
10 bench press
30 sec AMRAP glute bridge
*rest 60 to 90 seconds
Strength/Movement Part 2
4 sets:
10 box squat
30 sec AMRAP speed skaters
*rest 60 to 90 seconds
Accessory Work/Core Part 1:
3 sets:
15 cable lat pullover
15 cable tricep press downs
30 sec elbow plank hold
*rest 60 to 90 seconds
Accessory Work/Core Part 2:
3 sets:
15 DB incline chest press
20 DB alt forward lunge
30 sec elbow plank hold
Conditioning
For time:
row 2000 meters (12 min cap)
Strong + Sleek
DAY ONE
Movement Prep
One time through:
2 min roll: quads
1 min/side roll: lat
90 sec/side anterior hip stretch
Warm Up
2 sets:
10-10 lateral lunge
10 alt instep to trunk rotation
5 sumo squat to hamstring stretch
Strength/Movement Part 1
4 sets:
10 bench press
30 sec AMRAP glute bridge
*rest 60 to 90 seconds
Strength/Movement Part 2
4 sets:
10 box squat
30 sec AMRAP speed skaters
*rest 60 to 90 seconds
Accessory Work/Core Part 1:
3 sets:
15 cable lat pullover
15 cable tricep press downs
30 sec elbow plank hold
*rest 60 to 90 seconds
Accessory Work/Core Part 2:
3 sets:
15 DB incline chest press
20 DB alt forward lunge
30 sec elbow plank hold
Conditioning
For time:
row 2000 meters (12 min cap)
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)