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Kim Ashford Fitness

Kim Ashford Fitness

Fit. Whole. Happy.

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Kim Ashford Fitness
Highlands Ranch, Colorado
kim@kimashfordfitness.com

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Alright, it’s Monday. Time to rally. Maybe stay in our PJs, but rally nonetheless. 🚿📚🏃🏼‍♀️🏡 When, I asked, almost every one of you said you’d like to see more bodyweight workouts and resistance bands too. So today’s workout includes both but you can do it without the band if you do not have one. 🎢Single-leg Squat Touchdown x8-12 each leg. 🧘🏼‍♀️Keep a flat back and hips straight. 🎢Bird Dog x10-12 each side. 🧘🏼‍♀️Keep the back flat, especially focusing on this when the leg is raised as the low back will want to arch. We’re looking for glute contraction here not low back arching. 🎢Single-leg RDL x8-12 each leg. 🧘🏼‍♀️Keep the hips even and point them to the floor as you go down. 🎢Wide-stance Push-ups x5-10 🧘🏼‍♀️Notice the angle of the arms. Elbows should not be pointed straight out. Wrists in line with shoulders. Hands on a chair if regression is needed. 🎢Reverse Half Kneel x5-8 each leg 🧘🏼‍♀️Only lightly touch the back leg to the floor. Stack a pillow or two for your back leg as a regression. 🎢Band Pull Apart x12-15 🧘🏼‍♀️Arms straight. No shrugging shoulders. Pinkies out. 🧘🏼‍♀️If you do not have a band, do Prone T raises x10-15. These were part of a previous bodyweight workout I posted (YTW exercise) 🎢Squatting Calf Raise x20 🧘🏼‍♀️Place a hand lightly on a wall if needed for balance. 🎢Single-leg Jackknife x8-10 each side. 🧘🏼‍♀️Roll up and down with the abs. I recommend 1-3 rounds for beginners, 3-6 for intermediate and above. Rest 2-3 minutes between rounds. I hope you all are doing okay. Please dm me for any requests you might have for future workouts. If you need something customized to you, I do have some spots open right now. 💜💜💜 Be well 💜💜💜
Alright, my resistance band people. I see you. Here is a workout for you: 🐬Split Squat x15 each leg 🐬Alternating Row x15 each arm 🐬Squat x20 🐬Lateral Raise x12 each arm 🐬Deadlift x20 🐬Low to High Fly x12 🐬Lateral Band Walk x20 each direction 🐬Bicep Curl x15 🐬Tricep Kickback x15 Rest up to 3 minutes and repeat for 3-5 Rounds. 🦁For a little extra sweat, add this to the end: ☄️Mountain Climbers 4x on 20 seconds off 30 seconds ☄️High Knee Run 4x on 20 seconds off 30 seconds ☄️Burpees x20 seconds on 30 seconds off.
🚪Another Home Workout🚪 💐NO EQUIPMENT NECESSARY💐 🧶But first, how are you all doing? I am a work-from-home mom with a heavy bent toward introversion and a tiny history of homeschooling, so I am quite aware that I have an advantage in this particular scenario. But I can’t stop thinking of those of you who work in healthcare or grocery or any number of essential services, have difficult dynamics at home, or just don’t do well with isolation. I am a praying kind of woman and I want you to know I am praying for all of you.💌💌 For stress relief, alone time, sanity, or fitness, I hope this workout helps take the edge off: 💐3-6 Rounds💐 🎀REVERSE LUNGE TO BALANCE x15 each leg 🎀PIKE PUSH-UP x15 🧘🏼‍♀️Feet on chair for more challenge 🎀CURTSY LUNGE x15 each leg 🎀PUSH-UP W/ ROW & TRICEP KICKBACK x5-10 each side 🧘🏼‍♀️Drop to knees for less challenge 🎀LYING LEG RAISE x15 each leg 🧘🏼‍♀️1 1/2 each rep for more challenge 🎀RUSSIAN TWIST x10-15 each side 💐💐For some cardio/extra burn, perform 4x20seconds on, 30 seconds off of each 🎀CURTSY LUNGE JUMP 🎀JUMP LUNGE
As we all are starting to understand that we could be homebound for longer than we originally thought, you might be considering purchasing a few things for home workouts. These are some of the things I find to be helpful in a small home gym ordered by versatility. 1.) Resistance Bands: Hands down, the most versatile piece of gym equipment, and very cost effective as well. There are many types. I recommend the handle bands that come with the door stopper feature. You can usually get these in a pack that has a few different strengths and with that you can do SO much. 2.) Dumbbells: you could really be in business with a few pairs of dumbbells. I recommend getting a light pair for shoulder work, a medium weight pair for chest and back, and one or two heavy singles for legs. For a beginner that would be something like a pair of 5lbs, a pair of 15-25 lbs, and a 35-45 lb single. You can expect to pay around a dollar/pound. Another option is adjustable dumbbells. A set may run you $150-$500 or more but you’ll have so much to work with, it could be worth it. Always check for used items first if cost is a concern. 3.) Exercise Ball: I love this option for a home gym because it is very inexpensive and can be used as a sub for a bench in many exercises. 4.) Barbell and Plates: This is a great investment for anyone who likes to lift heavy. Even without a rack, you can Glute Bridge, Deadlift, Overhead Press, Curl, etc. If you also invest in a rack, you can Squat and Bench Press too. 5.) Bench: From Step-ups to Hip Thrusts to Bench Press and beyond, a bench is a valuable and versatile investment. You can easily find one used for a decent price. These times are bizarre and the last thing we want to give up on is our health right now. I hope this is helpful. 💜 and health to you.
🏡HOME WORKOUT🏡 *NO EQUIPMENT NEEDED* I know it’s hard to stay fit when you can’t go to your gym or keep your normal routine. Here’s a workout you can do at home that doesn’t involve plyometrics/jumping for those of you who aren’t ready for that level of intensity. Or just don’t like it. 👑AS MANY ROUNDS AS YOU CAN BEFORE YOU HAVE TO STOP A SIBLING ARGUMENT👑 🌪Split Squat x10 each leg 🧼Try not to use the back leg for leverage. 🌪Plank Tap x10 each side 🧼Avoid rocking back and forth. Drop to knees if you need to. 🌪Squat to Kneel x12 each side. 🧼Try not to sway side to side. 🌪YTW x10-15 each 🌪Elevated Bridge x20 🌪Side Plank x30 sec each side 🪑Just grab a chair for the two exercises that need it🪑 🌿Don’t forget I have a FREE Bodyweight Basics eBook on my website as well as some extremely affordable programs you can do at home. One with no equipment necessary . One that requires dumbbells.🌿 Now, let’s try to make the best of this or at least get through it. 💜💜
Don’t forget to take care of that backside, folks. Really though, the best way to prevent AND treat back pain is to exercise your back. Don’t neglect it. If you need to workout from home, try cobras, plank reaches, and grab a suitcase filled with however much stuff gives you a good weight to row. Here are two exercises to throw in the mix if you’ve got some equipment. 🧍‍♀️Cable Pull-Through: targets low back, glutes and hammies primarily. Upper back secondarily. 🦦🦦Reach as far back as you can while keeping your back flat. Then, stand up using all your power and squeeze those buns. But don’t push the hips way forward. 🧍‍♀️Reverse Grip BB Row: targets mid and upper back and low back and biceps secondarily . 🦥🦥Pull to the bellybutton and keep a flat back. 🌿Stay healthy, my friends.
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