Ashley Borden Fitness & Lifestyle

Strong + Sleek
As Seen On Revenge Body

$99 $149

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.

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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)

S.O.S. Food Plan

$29.99

THE S.O.S. FOOD PLAN ( S.O.S. = SATIATION OF SENSES )

  • Do you want to break out of DIET prison?

  • Do you want to maintain a strong, healthy weight and not fluctuate?

  • Are you tired of feeling overwhelmed by all of the fad diets?

  • Are you ready to troubleshoot food issues and finally find answers?

I started the S.O.S. Food Plan because of my personal struggle with food and feeling like I was always on or off a diet. I was constantly in limbo trying to find the “perfect” diet. News flash: there is no such thing. After heading to treatment for an array of eating and exercise distorters, I came away from that experience with a completely new respect for balanced, sane eating. Years later, the concept of the S.O.S. Food Plan was hatched.

In the past, I found that measuring and weighing my food made me feel crazy. I had to find a way to understand portion sizing without hauling out my scale and looking like a lunatic at the dinner table! The idea of eyeballing amounts of food and using my hand and/or fist for estimated portion sizing worked for me. I liked that it didn’t feel “strict” and it helped me identify proper portions sizing much easier.

The concept of meals being hot, cold, colorful and crunchy was also was a basic tool I used to stop binge over eating, diminish bloating and finally start enjoying meals. Most of the time binges are with foods that have no texture (lacking fiber) and are the color of cardboard (lacking muscle building amino acids and health providing antioxidants). Focusing on foods with natural color and crunch ensures nutrient dense meals that will keep us satiated, strong and happy.

The S.O.S. Food Plan also provides you with practical lifestyle tools helping you tackle all types of emotional situations that can arise when implementing a new food/lifestyle plan. Learn how to not comprise your goals while still participating in life!

My collaboration with Kristen Bell, RD was a no brainer. Her S.O.S. recipes are delicious and her knowledge and application of sports nutrition is incredible. Kristen’s sense of humor and no nonsense, realistic approach to nutrition was the perfect match for the S.O.S. Food Plan philosophy.

Join me and hundreds of others who have found a peaceful balance of sane eating and living lean!

Bundle for free with the Ab Fit App.

Benefits

  • Increased circulation
  • Higher metabolic rate
  • Increased flexibility
  • Reduce inflammation
  • Deeper muscle contraction
  • Reduces the appearance of cellulite

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