Ashley Kaltwasser is a professional fitness competitor and model who has made a name for herself in the industry through her hard work, dedication, and unwavering passion for fitness. As a three-time IFBB Bikini Olympia champion, Ashley has proven time and time again that she is a force to be reckoned with when it comes to achieving her fitness goals. In this article, we will explore Ashley’s journey to success, as well as her structured workout and diet plan that has helped her maintain her physique.
Ashley’s Journey to Success
Ashley’s journey to success started at a young age when she began participating in gymnastics and dance. However, it wasn’t until she discovered the world of fitness competitions that she found her true passion. In 2010, Ashley entered her first NPC Bikini competition and placed second, which ignited her passion for the sport. From there, Ashley went on to win her IFBB Pro Card in 2012, and in 2013, she won her first Olympia title.
Despite her success, Ashley’s journey hasn’t always been easy. She has faced setbacks and challenges, including an injury that forced her to take a break from competing. However, through her resilience and determination, she was able to come back stronger and achieve even greater success.
Ashley’s Structured Workout Plan
Ashley’s structured workout plan is based on a combination of weight training and cardio, with a focus on building lean muscle mass and sculpting her physique. Her workouts are intense and challenging, but also varied and fun, to keep her motivated and engaged.
Here is an example of Ashley’s weekly workout plan:
Monday:
- Glutes and Hamstrings: Squats, deadlifts, lunges, leg presses, hamstring curls, glute kickbacks
Tuesday:
- Back and Biceps: Lat pulldowns, rows, pull-ups, bicep curls, hammer curls
Wednesday:
- Cardio and Abs: High-intensity interval training (HIIT) on the treadmill, stair climber or elliptical, followed by ab exercises such as planks, crunches, and leg raises.
Thursday:
- Shoulders and Triceps: Overhead press, lateral raises, front raises, tricep extensions, skull crushers
Friday:
- Quads and Calves: Leg extensions, leg presses, squats, calf raises
Saturday:
- Cardio and Abs: HIIT on the treadmill, stair climber, or elliptical, followed by ab exercises.
Sunday:
- Rest day
Ashley’s Structured Diet Plan
Ashley’s diet plan is focused on providing her body with the necessary nutrients to fuel her workouts and support her lean muscle mass. She follows a high-protein, moderate-carbohydrate, and low-fat diet, with a focus on whole foods and nutrient-dense sources.
Here is an example of Ashley’s daily meal plan:
- Breakfast: Oatmeal with almond milk, protein powder, and berries
- Snack: Apple with almond butter
- Lunch: Grilled chicken breast with quinoa and mixed vegetables
- Snack: Rice cakes with peanut butter and banana
- Dinner: Grilled fish with sweet potato and asparagus
- Snack: Greek yogurt with honey and berries
Ashley’s Success Tips
- Find your passion: Ashley’s success is a testament to the importance of finding what you truly love and pursuing it with all your heart.
- Consistency is key: Ashley’s success didn’t happen overnight. It took years of consistent hard work and dedication to get to where she is today.
- Surround yourself with positive influences: Ashley credits much of her success to the support of her family, friends, and coaches. Surrounding yourself with positive influences can help keep you motivated and
Detailed workout plan
Monday: Legs and Glutes
- Warm-up: 10 minutes of cardio (treadmill, elliptical, or stationary bike)
- Barbell squats: 4 sets of 12 reps
- Dumbbell lunges: 4 sets of 12 reps (each leg)
- Leg press: 4 sets of 12 reps
- Lying leg curls: 4 sets of 12 reps
- Glute kickbacks: 4 sets of 12 reps (each leg)
- Calf raises: 4 sets of 12 reps
Tuesday: Back and Biceps
- Warm-up: 10 minutes of cardio (treadmill, elliptical, or stationary bike)
- Lat pulldowns: 4 sets of 12 reps
- Seated cable rows: 4 sets of 12 reps
- Dumbbell rows: 4 sets of 12 reps (each arm)
- Barbell curls: 4 sets of 12 reps
- Hammer curls: 4 sets of 12 reps
- Reverse curls: 4 sets of 12 reps
Wednesday: Rest day
Thursday: Shoulders and Triceps
- Warm-up: 10 minutes of cardio (treadmill, elliptical, or stationary bike)
- Seated military press: 4 sets of 12 reps
- Lateral raises: 4 sets of 12 reps
- Bent-over rear delt flyes: 4 sets of 12 reps
- Triceps pushdowns: 4 sets of 12 reps
- Skull crushers: 4 sets of 12 reps
- Cable kickbacks: 4 sets of 12 reps
Friday: Chest and Abs
- Warm-up: 10 minutes of cardio (treadmill, elliptical, or stationary bike)
- Bench press: 4 sets of 12 reps
- Incline dumbbell press: 4 sets of 12 reps
- Cable flyes: 4 sets of 12 reps
- Crunches: 4 sets of 20 reps
- Bicycle crunches: 4 sets of 20 reps
- Plank: Hold for 1 minute, repeat 3 times
Saturday: Rest day
Sunday: Full Body
- Warm-up: 10 minutes of cardio (treadmill, elliptical, or stationary bike)
- Deadlifts: 4 sets of 12 reps
- Bench press: 4 sets of 12 reps
- Seated military press: 4 sets of 12 reps
- Dumbbell lunges: 4 sets of 12 reps (each leg)
- Leg curls: 4 sets of 12 reps
- Glute kickbacks: 4 sets of 12 reps (each leg)
- Calf raises: 4 sets of 12 reps
Note: It’s important to adjust the weight and reps according to your fitness level and gradually increase the intensity as you progress. Also, make sure to rest for 1-2 minutes between sets and hydrate properly throughout your workout.
