Ashley Borden Fitness & Lifestyle

Build + Burn
As Seen On Revenge Body

$99 $149

Build Muscle Mass | Shed Body Fat

  • 16 weeks/5 days a week
  • Intermediate to 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

Build and Burn is a 16 week, 5 days a week muscle-building and fat shedding program for intermediate and advanced levels. This program is specifically designed to build strength and muscle mass. 

Build and Burn was a featured fitness program on Season 3 of Revenge Body with Khloe Kardashian. Successfully using this program on the show, Ashley’s client, Eddie, gained 38.8lbs, going from 118lbs - 156.8lbs. Individual results may vary.

With the AB Fit App, you have free access to the S.O.S. Food Plan, over 300 demo videos, and on the go work-out instruction. You’re never alone! Ashley and her team can track your progress and are always available via direct messaging within the app.

Build + Burn
DAY ONE

Movement Prep
1 set:
1 min per side roll: lat
1 min per side roll: tricep
5-5 side lying thoracic rotation stretch

Warm Up
2 sets:
5 pushups (kneeling if needed)
5-5 scorpion kicks
15-15 side lying DB ext shoulder rotation (5/3)

Strength/Core
10-10-8-8-6-6
bench press
*start at 50% of 1 RM and increase weight each set 
30 sec elbow plank after each set (kneeling if needed)
*rest 60 to 90 seconds

Accessory Work 1
4 sets:
8 incline DB chest press
12 incline bench DB arm curl
8 HR pushups (kneeling if needed)
12 back extensions
*rest 30 to 60 seconds

Accessory Work 2
3 sets:
12 supine cable fly
10 DB hammer curl
8 roll'em n shoot'em
*rest 30 to 60 seconds

Burn Out
For time:
50 pushups off bench

Build + Burn
DAY ONE

Movement Prep
1 set:
1 min per side roll: lat
1 min per side roll: tricep
5-5 side lying thoracic rotation stretch

Warm Up
2 sets:
5 pushups (kneeling if needed)
5-5 scorpion kicks
15-15 side lying DB ext shoulder rotation (5/3)

Strength/Core
10-10-8-8-6-6
bench press
*start at 50% of 1 RM and increase weight each set 
30 sec elbow plank after each set (kneeling if needed)
*rest 60 to 90 seconds

Accessory Work 1
4 sets:
8 incline DB chest press
12 incline bench DB arm curl
8 HR pushups (kneeling if needed)
12 back extensions
*rest 30 to 60 seconds

Accessory Work 2
3 sets:
12 supine cable fly
10 DB hammer curl
8 roll'em n shoot'em
*rest 30 to 60 seconds

Burn Out
For time:
50 pushups off bench


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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