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
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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