Ashley Borden Fitness & Lifestyle
On Ramp Bundle
On Ramp 1.0
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
On Ramp 2.0
Build on the Basics
- 6 weeks/3 days a week
- Limited Training Experience
- Gym Based
Do you want to increase your muscle mass and burn fat but don’t feel comfortable in the gym yet?
BUNDLE On-Ramps 1.0 and 2.0 with Build + Burn for 28 weeks of progressive workouts.
You will safely progress each week, and we will hit your goals together!
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)