Ashley Horner
December 13, 2017 • 3 min read
I'm always looking for ways to push myself, to become better. I train for my strength, I train for my speed, and I train for my endurance. When it comes to fitness, I want it all.
But my training is more than just a physical outlet for my athletic abilities—it's a way for me to train my mind to overcome obstacles. It's about being strong enough to crush my responsibilities.
You too can learn to overcome those hard times in your life by pouring it into your training.
Today, I'm going to show you some of my best-kept secrets that I use to push myself to be a better athlete, fitness competitor, and mental giant. You ready?
I'm going to take you through three different circuits, each consisting of 3-5 exercises. You'll be doing high-volume circuits with very little rest in between. It's going to be an intense workout that will challenge your power output, cardiovascular fitness, and muscular endurance.
There's going to be pain. Prepare for it.
Rig For Pain Workout
In between circuits, you can rest as much as you need. But remember that you're always trying to challenge yourself. Push outside your comfort zone. Take a minute break if you need to between circuits, but I challenge you to take the least amount of rest possible.
Full Body Circuit Workout
Circuit 1: 4 rounds
- Man-Maker: 5 reps
- Dumbbell Thruster: 5 reps
- Wall Run with Shoulder Tap: 5 reps
Circuit 2: 3 rounds
- Weighted Burpee: 15 reps
- Kettlebell Swing: 15 reps
- Weighted Step-Up: 15 reps
Circuit 3: 5 rounds (never set the barbell down)
- Hang Clean: 5 reps
- Push Press: 5 reps
- Front Squat: 5 reps
- Alternating Lunge: 5 reps
- Back Squat: 5 reps
Exercise Tips
Man-Makers
Hold dumbbells as you move down into a push-up and then into a plank. From there, do a row with each arm, another push-up, and then jump your legs into a squat position and up straight. That's one rep.
Thruster
Hold dumbbells right under your chin, descend into a squat and then stand up while punching the weights over your head. Repeat.
Wall Runs
Find an empty space on a wall. Lay on your stomach with your feet against the wall. Walk your feet up the wall while you walk your hands backward. You should end in a hand-stand position with your face and body against the wall. From there, lift your right arm and tap your right shoulder and then do it with your left. Repeat the taps five times and then walk back down the wall until you're lying on your stomach. That's one rep.
Weighted Burpees
Hold on to the dumbbells as you drop into a push-up position, hitting your chest to the floor. Then, jump your feet under your hips and stand up. That's one rep.
Kettlebell Swings
Hold the kettlebell so it hangs between your legs. Bend at the waist and knees. Thrust your hips forward so the kettlebell swings forward and up over your head. Allow the weight to fall back down to the starting position. That's one rep.
Weighted Step-Up
Tighten your core. Step up with the same leg 10 times before repeating on the other leg. I like to make these more challenging by lifting my non-stepping leg up at the top of the movement.
Weighted Step-Up
Hang Clean
Make sure you get under the bar. Don't just pick it up and put it on your shoulders. Use some momentum from your legs and hips to move the bar up and to your shoulders.
Hang Clean
Push Press
Push the bar from right under your chin to over your head where your elbows lock out.
Front squat
Make sure your elbows are up and your arms parallel to the ground. Squat until your legs are at 90 degrees or lower, and then push up through your heels. Keep your core nice and tight throughout the movement.
Lunges
Place the bar behind your neck and then lunge forward with one leg. Your front leg should be at 90 degrees—don't ever let your knee track inside your toes. Keep them out and over your toe. Your back knee should hit the floor. Do five reps on each leg and then repeat.
Squat
Keep your core tight, keep your breathing steady, and push up through your heels. Squat all the way down to parallel!
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