When Ashley is holding the clipboard, even the smallest details—posture, foot position, knee and hip alignment—are up for scrutiny. It's these minor tweaks that make this former dancer's cardio and dynamic strength routines deliver eye-popping results for regular women, pro athletes, and stars such as Christina Aguilera, Natasha Bedingfield, and Mandy Moore.
Ashley combined her passions for fitness and fashion in the book Your Perfect Fit, which she coauthored with Paige Adams-Geller, founder of Paige Denim.
Here's the workout she designed exclusively for WH.
This challenging strength-training workout will tone you from head to toe, focusing on improving your core stability and posture—necessities for a long, lean, and strong physique.
Starting with the first exercise, complete the prescribed reps for each move, resting 15 to 30 seconds between exercises. Repeat the entire circuit a total of three times.
Hold a pair of 10- to 20-pound dumbbells at shoulder height, elbows bent close to your body, and stand with your feet hip-width apart (a). Brace your core and sit back into a slight squat (b), then press through your heels to return to standing as you push the dumbbells directly overhead, elbows near your ears (c). Return to the starting position. That’s one rep. Do 15.
Loop a resistance band around a sturdy object at chest height and grab the handles with both hands, palms facing each other. Extend your arms straight in front of you and back away until there's no slack. From that position, step back with your right foot and bend both knees to lower into a lunge (a). As you return to standing, quickly pull the handles toward your chest and squeeze your shoulder blades together (b). Return to start. That’s one rep. Do 15, then switch legs.
Get into a plank position, hands directly underneath shoulders (a). Lower your body until your chest nearly touches the floor, tucking your elbows, pulling them close to your body (b). Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time. That’s one rep. Do 10.
Stand with your feet shoulder-width apart and your arms at your sides (a). Standing on your left leg, lift your right knee and grasp it with your right hand and grasp your right ankle in your left hand. Stand as tall as you can while gently pulling your right leg toward your chest (b). Release your leg, step forward onto your right leg and repeat on the other side. That’s one rep. Do 10.
Lie on your left side with your knees straight, feet stacked, and prop your upper body up on your left elbow and forearm, elbow directly under your shoulder; place your right hand on your hip. Brace your core, then raise your hips until your body forms a straight line from your ankles to your shoulders. Hold for 10 seconds, then repeat on the other side.
Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your abs and hold for 20 seconds.
Grab a barbell or body bar and position it across your upper body, holding it with an overhand grip just wider than shoulder width, and stand with your feet hip-width apart, knees slightly bent (a). Without changing the bend in your knees and keeping your back flat, bend at your hips and lower your torso until it’s almost parallel to the floor (b). Pause, then push down through the heels and squeeze your glutes to return to start. That’s one rep. Do 10 reps.
Ashley's Top Tips
1. Avoid "mirror body syndrome." This is when you train just the body parts you can see in a mirror, which usually means the front. Too many people ignore the muscles on the other side of the body (lats, upper and lower back, glutes, hamstrings, and calves), which can lead to muscle and posture imbalances and, well, a not-so-hot-looking rear view.
2. For every "push" exercise you do, do two "pull" ones. In other words, if you do a set of pushups or chest presses, chase it with two sets of lat pulldowns, seated rows, or assisted pullups. This ratio will tone the entire range of each muscle.
3. Strap on a heart-rate monitor. People always think they're working hard enough, but most aren't. The way to know if you're getting the most from your workout is to watch your heart rate. Aim for 70 to 85 percent of your maximum heart rate. (Find your max heart rate by subtracting your age from 220.)
4. Get a foam roller. When I started training singer Natasha Bedingfield she was already fit, but she still felt out of proportion—dense in some places, trim in others. By using the roller to stretch her muscles and loosen tight fascia (the connective tissue that surrounds the muscles), she finally achieved a more lithe look.
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