Bikini Competitor Ashley Kurtenbach Workout Routine and Diet

(Last Updated On: October 29, 2020)

Ashley Kurtenbach is an NPC Bikini Competitor who is trained by Brandan Fokken. This is her workout routine and diet plan.

Workout routine:

Monday: Legs/Glutes/Calves/Cardio

  • Leg press 4 sets (15-12-12-10)
  • Ball wall squat with weight 4 sets (15-12-12-10)
  • Leg extension 3 sets (15-12-10)
  • Sumo squat 3 sets (15-12-10)
  • Standing hamstring curl “on leg extension machine” 4 sets (15-12-10-15)
  • Seated hamstring curl 4 sets (15-12-10-15)
  • Calf raise on leg press 4 x 15
  • Bent knee calf raise 3 x 12
  • Inner thigh machine 3×20
  • Outer thigh machine 3 x 15
  • Cardio: 50 min. run with 25 min. of HIIT mixed in

 

Related: Get a Bikini Body in 60 Days!

 

Tuesday: Back/Rear delts/Abs/Cardio

  • Lat pull-down 3 sets (12-10-8 reps)
  • Close grip pull-down 3 sets (12-10-8 reps)
  • Single arm row 3 sets (15-12-10)
  • DB Pull-overs 3 sets (15-12-10)
  • Bent over rear delt-raise with DBs 3 sets (15-12-10)
  • Full sit-up on stability ball 4 sets (30-25-20-15)
  • Crunches 4 sets (30-25-20-15)
  • Leg raise with hip lift 4 sets (30-25-20-15)
  • Cardio: 40-50 min.



 

Wednesday: Chest/Biceps/Calves + cardio:

  • Incline chest press 3 sets (15-12-10 reps)
  • Pec fly with DBs 3 sets (15-12-10 reps)
  • Pec fly on machine superset with pushups to failure 3 sets (15-1210 reps)
  • EZ Bar curl 3 sets (15-12-10 reps)
  • Alternating DB curl 3 sets (15-12-10 reps)
  • Standing calf raise 3 sets (15-12-10 reps)
  • Seated calf raise 3 sets (15-12-10 reps)
  • Cardio: 50 minutes with 25 minutes of HIIT

 

Thursday: Cardio

Cardio: 50min.

 

Friday: Plyometrics/Cardio

  • Box squat jumps 3 x 30
  • Lateral box jumps 3 x 30
  • Split squat jumps 3 x 30
  • Tuck jumps 3 x 30
  • Lateral bounds 3 x 30
  • Side hops 3 x 30
  • Squat jump (progressing forward)
  • 20-30 minutes of additional cardio (either HIIT or steady-state depending on how your body is feeling)

 

Related: Best Fat Burners For Women

 

Saturday: Shoulders/Triceps/Abs/Cardio

  • Shoulder press 4 sets (15-12-12-10)
  • Cable side raise 4 sets (15-12-12-10)
  • Cable front raise 4 sets (15-12-12-10)
  • Rear delt fly on machine 4 sets (15-12-12-10)
  • Bent over rear delt fly with DBs 4 sets (15-12-12-10)
  • Lying triceps extension 4 sets (15-12-12-10)
  • Cable underhand triceps extension 4 sets (15-12-12-10)
  • Full sit- up on stability ball 3 x 50
  • Double crunch 3 x 50
  • Bicycle crunch 3 x 50
  • Cardio: 45 min.



 

Sunday: Cardio

Ashley Kurtenbach

Diet:

Meal 1: 4 Egg whites and ½ c oatmeal
Meal 2: Whey protein shake and banana
Meal 3: 4 oz. Chicken broccoli/asparagus, brown rice
Meal 4: Whey protein shake, natural peanut butter
Meal 5: 4 oz. Lean Beef, ½ c. Spinach, 4 oz. sweet potato
Meal 6: Casein protein shake, natural peanut butter



Top 10 foods in her kitchen:

  • Eggs, eggs, and more eggs.
  • P28 bread
  • Oatmeal
  • Deer Meat/Fish
  • Turkey
  • Sweet Potatoes
  • Brown Rice
  • Spinach
  • Pretty much anything Walden Farms makes.
  • Protein may not be considered a food item but it consumes a couple of shelves in my pantry.

 

Supplements

For supplements, she takes Instant Knockout fat burner to help her stay lean along with Multi-Vitamin, Vitamin B, C, D, Magnesium, Calcium, Fish Oil, Glucosamine, Glutamine, Whey Protein and a pre-workout

Source: Ashley Kurtenbach Interview

Ashley Kurtenbach
Facebook page: www.facebook.com/AshleyKurtenbachBikiniCompetitor

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