WK 1-4 B2 HOME

Ashley Clarke

Coach

Ashley Clarke

This is a home workout program for those with training experience. You are confident with hip thrusts, deadlifts, lunges & using the fit ball. Like all my programs this is leg focused, building shape in glutes & hamstrings while maintaining a feminine upper body & mid section. There are 4 workouts a week.

$100

Get WK 1-4 B2 HOME

Features

Programming 4 days per week

Leg days to shape & build glutes. Full body to challenge your cardio fitness & upper body & abs for strength.

Delivered through TrainHeroic

A lifeless PDF is so last year. Know you can have everything you need all delivered through an app.

Equipment

Required

Dumbbells (two sets), resistance bands, deadball, gym bench, fit

Sample Week

Week 1 of 4-week program

Sunday

LEGS

BANDED GLUTE RAISE - Feet elevated

40, 30, 20, 10 @ 4:00, 3:00, 2:00, 1:00

BANDED HIP THRUST

1 x 30

DB DEADLIFT

3 x 10

FIT BALL HAMSTRING CURL

3 x 10

DB SUMO SQUAT

3 x 10

BANDED SQUAT PULSE into CRAB WALK

3 x 10

DB REVERSE LUNGE

1 x 20 @ 6:00

GOBLET SQUAT

1 x 10 @ 6:00

SLIDING LATERAL LUNGE

1 x 10 @ 6:00

LEGS1 B2 WK1

Monday

UPPER BODY & ABS WK 1 B2

PRONE WEIGHTED ARM CIRCLE

3 x 5

MOUNTAIN CLIMBER

3 x 10

V STEP

3 x 10

OBLIQUE PULL PUSH

2, 10

INCLINE PUSH UP (Beginner)

1 x 10 @ 7:00

TRICEP DIP

1 x 15

SINGLE ARM PLANK ROW

1 x 5

LATERAL HAND WALK OVER DB into DB TAP

1 x 10 @ 7:00

TRICEP WALL EXTENSION

10, 2

INCHWORM PUSH UP

10, 2

HANDS TO FEET CRUNCH

2 x 30

2 POINT SINGLE LEG CRUNCH

3 x 30

AB BIKE

3 x 30

TRANSVERSE AB HOLD

3 x 30

UPPER BODY ABS WK1 B2

Wednesday

LEGS 2

SEATED BANDED ABDUCTION - 30-30-30

3 x 30

BANDED DB SQUAT PULSE

1 x 20:10

DB SINGLE LEG DEADLIFT

3 x 8

SINGLE LEG GLUTE RAISE

3 x 10

OVERHEAD SPLIT SQUAT

3 x 10

DB STEP UP

1 x 10 @ 6:00

STEP OVER

1 x 10

KNEE DRIVE on BENCH

1 x 10

LEGS2 WK1 B2

Thursday

FULL BODY

PUSH UP

2 x 10

GLUTE RAISE MARCH

2 x 20

LEANING SPLIT SQUAT

12, 10, 8

CURTSEY LUNGE - Constant Tension

1 x 12 @ 6:00

FOOT TAP

1 x 20 @ 6:00

RUNNING PLANK

1 x 20 @ 6:00

KNEE DRIVE into KICK BACK

3 x 10

DB SQUAT PRESS

3 x 10

WEIGHT PLATE HALO

3 x 10

DB SNATCH

3 x 10

FIT BALL ROLL OUT

2 x 45

PLANK/HOLD ON FIT BALL

2 x 45

FULL BODY WK 1 B2

Coach

More from Ashley Clarke

Ashley Clarke

Certified Personal Trainer, Online Coach & L1 Precision Nutrition

FAQs

What should I do on non workout days?

Walking is great, any other activity you enjoy doing works too. I have stretch sessions & ab workouts available inside my community, they fill the gaps nicely. Shoot me a message if you are looking for some ad ons.

How do I warm up before my workout?

The first exercise in each workout is a small warm up but I recommend you do your own due diligence before each session. Move your body, dynamic stretches, mobilise what is stiff. A hot shower is my #1 recommendation & make sure you are fully awake as you will get more out of each workout.