Ascent Life Fitness
Ascent Life Fitness has proven their endurance and agility in 2020, and we aren’t just talking cardiovascular.
This Idaho-based team of fitness enthusiasts has adjusted their business to be tougher than covid. Their life-changing program is now available to you anywhere in the world! Workout in your living room, your back yard, or at the park down the street – through their FITLIFE STREAM program, anything is possible. The best part? it’s only $30/ month or $40/ household.
TRY THIS AT HOME!
Interested in testing it out? Ascent Life Fitness has generously opened up three workouts for you to try at home for free! All you need is a little bit of space and about 45 minutes.
WORKOUT 1 | CORE
(40 MINUTES OF WORK/1 TRANSITION)
WARM UP (5 MINUTES)
1. WINDMILL
2. HINGES
3. HINGES
4. FORWARD BACKWARD HOPS
5. CROSS JACKS/FULL JACKS
REST FOR 60 SECONDS:
EXPLAIN THE NEXT EXERCISE ON THE 20 SECOND REST.
TIP: The intervals today are very long, especially for a core day! Do your best to work through them. Really focus on pulling up with your core, instead of pushing up with your shoulders on those front and side planks. Take breaks if/when you need them but try to only take a break/rest on the 20 second rest. You have a “one and done” today, so if an exercise is killer, just know it will only kill you once;).
60/20 X 1 (35 MINUTES)
1. FRONT PLANK
2. REVERSE CRUNCH
3. SIDE PLANK W/HIP RAISE
4. SIDE PLANK W/HIP RAISE
5. FLUTTER KICKS
6. WONDER WOMAN LEG SWING (SWITCH EVERY 15 SECONDS)
7. FIRECRACKERS
8. FRONT PLANK W/LATERAL TOE TAP
9. JACKKNIFE CRUNCH
10. MERMAID CRUNCH
11. MERMAID CRUNCH
12. SIDE PLANK
13. SIDE PLANK
14. UP DOWN W/PLANK JACK
15. A SKIPS OR HIGH KNEES
16. DEAD BUG
17. FRONT PLANK W/HIP RAISE
18. SIDE W/TWIST
19. SIDE W/TWIST
20. HOLLOW HOLD ROCK
21. 3 LATERAL SKIPS W/UP DOWN OR LATERAL SKIPS
22. HIGH KNEES W/JUMP
23. MEERKAT BURPEES
24. OBLIQUE TWIST
25. RUN AND TOUCH OR MT. CLIMBERS OR UP DOWNS OR KICKS
26. RUN AND TOUCH AND 2 BURPEES OR BURPEES
WORKOUT 2 | UPPER BODY
(37 MIN WORK/3 TRANSITIONS)
EQUIPMENT: WEIGHTS: SQUAT W/PRESS, TRICEP EXT., STEP UP W/BICEP CURL, MAN MAKERS; OPTIONAL BAND: SQUAT W/PRESS, 2 BENCHES: TRICEP EXT., STEP UP W/BICEP CURL; BENCH ROWS; JUMP ROPE
WARM UP (5 MINUTES)
1. TRAVELING A SKIPS (SLOW)
2. BOW PULLING (SWITCH HALFWAY)
3. TRAVELING B SKIPS
4. WOOD CHOPPER
5. TRAVELING C SKIPS
REST FOR 60 SECONDS.
TIP: You have two AMRAPS today, the reps are low, so you need to go heavier with your weight- low rep, increased resistance. Try and go up one weight size; example: you usually curl 12 lbs. use 15 lbs. today!
12 MINUTE AMRAP
• 12 TRIPLE STOP PUSHUPS
• 12 SQUAT W/PRESS(*OR**)
• 12 BACK PLANK W/TRICEP EXT.** OR TRICEP PUSHUPS
REST FOR 60 SECONDS.
TABATA (4 MINUTES)
1. JUMP ROPE
2. DROP AND ROLL
REST FOR 60 SECONDS.
12 MINUTE AMRAP
• 12 BLAST OFF PUSHUPS
• 12 STEP UP W/BICEP CURL** OR BAND CURLS*
• 12 BENCH ROWS** (EACH ARM) OR SEATED BACK ROW*
REST FOR 60 SECONDS.
TABATA (4 MINUTES)
1. JUMP ROPE OR MAN MAKERS** OR LEPRECHAUN HOPS
2. MAN MAKERS** OR UP DOWN W/ROW
WORKOUT 3 | LEGS
(37 MINUTES OF WORK/3 TRANSITIONS)
KEY: * USE A BAND **USE A WEIGHT
EQUIPMENT: WEIGHTS: GOBLETS, SIDE LUNGES, DEADLIFTS, STATIC LUNGES; CHAIR: SINGLE LEG CHAIR SQUATS OR WOODEN BOX FOR STEP UPS
WARM UP (5 MINUTES)
1. SLAP JACKS/FULL JACKS
2. TOE TOUCHES
3. TOE TOUCHES
4. A SKIPS/C SKIPS
5. SQUATS- WATCH FORM FOR BUTT WINKING
REST FOR 60 SECONDS.
TABATA (4 MINUTES)
1. BABOONS
2. LONG JUMP W/QUICK FEET BACK
REST FOR 60 SECONDS.
45/15 X 3 (3 MINUTES)
• GOBLET SQUAT** (DYN- HOLD-DYN)
45/15 X 3 (3 MINUTES)
• CRAZY EIGHTS OR UP DOWN TO REVERSE BURPEES
45/15 X 3 (3 MINUTES)
• SINGLE LEG CHAIR SQUATS (RIGHT-LEFT-SWITCH HALFWAY) OR STEP UPS**
45/15 X 3 (3 MINUTES)
• ALT SIDE LUNGE** (DYN-HOLD-DYN)
45/15 X 3 (3 MINUTES)
• RUN AND TOUCH OR HIGH KNEES W/UP DOWN
45/15 X 3 (3 MINUTES)
• DEADLIFTS(*OR** )- DEADLIFTS(*OR**) OR GOOD MORNINGS – DEADLIFTS(*OR**)
REST FOR 60 SECONDS.
10 MINUTE EMOM
• MINUTES 1,3,5,7,9: 10, 14, 18 STATIC LUNGES** (EACH LEG)
• MINUTES 2,4,6,8,10: 22, 26, 30 JUMPING LUNGES
