Ashley Borden Fitness & Lifestyle

Austin Rhodes Fit Bundle

$174.11

Austin Rhodes Fit Bundle with On Ramps
Build Strength | Gain Muscle Mass

  • 8 weeks/4 days a week
  • Beginner, Intermediate and 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


On Ramp 1.0

Learn the Basics 

  • 6 weeks/3 days a week
  • True Beginners
  • Gym Based


On Ramp 2.0

Build on the Basics

  • 6 weeks/3 days a week
  • Limited Training Experience
  • Gym Based

Do you want to add muscle to your body and keep a lean physique, but don’t feel comfortable in the gym yet?

BUNDLE On-Ramps 1.0 and 2.0 with Austin Rhodes Fit, for 20 weeks of progressive workouts.

You will safely progress each week, and we will hit your goals together!

 

Austin Rhodes Fit Bundle
DAY ONE

Warm Up
2 sets:
10 pushups/kneeling pushups
10 prone snow angels
15 crab press ups

Strength/Core
12-12-10-10-8-8
bench press
*30 sec hollow body hold after each set

Accessory Work 1
4 sets:
10 supine cable fly
10 DB chest press
10 DB hammer curls
10 reverse crunch: knees to elbows

Accessory Work 2
3 sets:
8 incline bench press
8 pushups/kneeling pushups
8 BB arm curl
8-8 elbow side plank DB ground to overhead

Cardio
Every 2 min for 5 rounds
sprint 250 m (men)/200 meters (women) on the rower

Set a timer or watch a running clock.  Every two minutes you will row as fast as you can for 250 or 200 meters.

 

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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