Day 1 | 30 Minute at Home Strength Workout | Clutch Life: Ashley Conrad's 24/7 Fitness Trainer

[Music]

so today is your strength one workout

you're going to be doing chest legs and

back this workout you're going to start

with a dynamic warm-up you're going to

move into your stretch series and then

you're going to do two different

circuits each exercise in the circuit is

going to be comprised of 30 seconds and

the equipment that you're going to need

today is a pull-up bar a set of

dumbbells or resistance bands and for

today's workout we have clutch body shop

athlete professional firefighter and

former nfl football player michael

gasperson joining us and remember for

today's workout and every single workout

in the clutch life 24 7 fitness trainer

you can follow along at home in real

time using your tablet smartphone tv or

computer so let's get started with the

strength one workout and begin our

dynamic warm-up

[Music]

starting with jogging in place michael's

going to get us started each one of

these exercises in this dynamic warm-up

is going to be completed a total of 30

seconds

and again every warm-up that you do as

part of this trainer should be on a

scale of 7 to 10 10 being the highest

intensity that you can have so you want

to you really want to be pushing it

during the warm-up we want to get the

muscles ready to do work

good just about 10 seconds left

how you feeling today michael ready to

kill him

rejuvenated four

three

two

one good moving on to the next exercise

jumping jacks

there we go so michael's taking a nice

wide stance don't half-ass jumping jacks

i hate seeing people at the gym kind of

going like this come all the way up

bring your feet nice and wide

good just about halfway there

good

it's important that you're really

focusing during your workout getting

your mind in the zone for the workout

that is about to take place good

four

three

two one good we're going to get right

into butt kicks warm the hamstrings up

good michael if you can just turn to the

side show the people at home the angle

so his knee is staying right underneath

his hips

and that leg is just coming right back

to his butt and kicking it hence the

name butt kicks

good keeping the upper body nice and

relaxed

while you're warming up you don't want

to be holding your breath you want to be

breathing you want to be loosening up

so just about 10 seconds left

good five

four

three

two one switching right into a switch

kick with arm circles

so he's kicking those legs out getting

those shoulders nice and warmed up keep

in mind that his arms are just parallel

with his shoulders we're trying to get

the shoulder socket nice and warm

get blood moving into all the muscles

they are about to work today

good five seconds left four

three

two

one moving right into walking high knees

let's get our hip flexors nice and

warmed up michael did a lot of these

back in his football days

yeah

there we go so again with all of these

warm-up exercises you want to make sure

that you're keeping your core nice and

tight

you don't want to just kind of be

throwing your body around we're trying

to tell the body hey guess what we're

getting ready to work

keeping everything nice and engaged good

at five four three

two and one perfect all right so that

concludes our dynamic warm-up we're

going to move right into our stretch

series

[Music]

perfect

you ran into it our first exercise is a

seated hamstring stretch so he is going

to sit on his butt

his feet are coming straight out in

front of him good and he's just reaching

out

and see he dropped his head immediately

when he did these because he knows he's

a highly conditioned athlete

you should feel this at home coming all

the way down your back and right into

your hamstrings if you can't get all the

way out to your feet again that's okay

you can always hold on to the back of

your calf because by the end of this

program you should be able to get out to

your toes

[Music]

okay good so he's going to come up he's

going to shake it out and he's going to

go right back into that stretch and

again the reason that we do each one of

these stretches twice is because your

body's natural response to being

stretched is designed to protect itself

so if i was to step out of my car

and twist my ankle that stretch my

body's natural inclination is going to

be to fight against that so when we go

into the first stretch you're going to

find that you feel a little bit tighter

on that first stretch by that second

stretch your body goes oh hey

i'm not injured i'm just stretching and

so you're able to get deeper into that

stretch which is exactly what we want

good all right come all the way up then

we're going to move right into our next

stretch which is a quad stretch so

michael's going to stand up again you

can also do this stretch on the ground

if you're so inclined he's just going to

bring that foot right behind him

if you can't balance on one leg that's

okay you can use something nearby to

hold on to sometimes as your body's

getting warmed up

your balance may feel a little bit off

and that's completely fine

so again michael's keeping that knee

right below his hip

and his foot is straight back

again through these stretches you want

to make sure that you're breathing don't

hold your breath

don't hold tension in your face

sometimes i see people stretching and

they literally look like ah you should

be relaxed during this time period good

and relax

gonna shake that out he's gonna go right

back into it

one more time

the more you breathe through these

stretches the more you're going to

oxygenate the muscles that are about to

work and that's exactly what we want

also when you pump oxygen into the

muscles it's going to help the muscles

to relax so you're going to get more out

of these stretches

just about halfway there on the second

stretch

10 seconds left

good and five

four

three

two and one perfect let's move it over

to the other side

and again when you're going through this

stretch series you really want to be

mentally getting yourself your head

should be in the game you shouldn't be

looking around if you're in a gym you

shouldn't be looking around seeing what

other people are doing if you're at home

you shouldn't be text messaging this is

the time to really set your intention

and to get your head in the game for

what's about to happen which is you're

going to give 100 to this workout just

like you are with every single workout

in this trainer that's how you're going

to get the results

good five more seconds left on this side

feeling warm

oh yeah

good and relax he's gonna shake that out

come right back up

perfect

okay perfect

[Music]

good just about halfway there on this

second

round of quad stretch

this is going to be really really

important this stretch for today's

workout because we're doing a lot of

legs

five four

three

two one good moving right into a sumo

squat stretch

he's gonna take a nice wide base and

just drop your hands right down to the

ground

yep just let your butt drop all the way

down

michael can get a little wider on this

stretch than i was able to during our

body weight workout

[Music]

10 seconds left this is again excellent

for warming up and opening up the hips

our hips get really tight because we

spend so much time sitting down

[Music]

good and relax just come up shake it out

we're going to move right into the next

round

perfect

again he's keeping his back nice and

straight he's not bent over

everything he's in the perfect position

for the stretch

[Music]

about halfway there

after we finish with this stretch we're

going to move right into our upper body

stretches

good

10 seconds left

and 5

4

three

two one all right on our feet right into

our dynamic chest stretch he's just

gonna shake out

again he's not forcing it and ripping

through his body we're just getting the

body nice and warmed up

[Music]

perfect

that's like perfect form i mean just

killing it right out of the gate

[Laughter]

10 seconds left on this first round

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part of this stretch you may also feel

this in your shoulders and that's great

as well

good and relax

shake it out

moving right into the next round

again

you know so so often at the gym i see

guys working out and they'll just like

pump chest all day and then they never

stretch and that's what really creates

that kind of shoulder rotation forward

and over time that's also what leads to

injuries so with any clutch workout we

always have people warm up and stretch

all areas of the body because that's

what really is

it's injury prevention but believe it or

not you'll also get better results

because the muscles are able uh to have

better mobility and range of motion

throughout the movement take good relax

and we're going to move right into our

across the chest shoulder stretch so he

michael's just going to pull this arm

straight across if you feel any sort of

pinching in your chest when you do this

exercise that is an indication that you

need to spend more time stretching your

chest because as you're bringing that

arm across your chest is actually

contracting and if you feel that chest

want to tighten up just spend a couple

of extra minutes stretching your chest

against a wall or however you you know

against a machine however you need to do

it to make sure you're keeping those

muscles nice and lengthened

good five seconds left on this right

side

[Music]

good and relax

shake it out oh sorry about that i need

to be hitting you

moving right into the next round

good

[Music]

so again we want to make sure you always

want to make sure you're stretching your

upper body appropriately sometimes

people spend time stretching their lower

body never thinking to stretch their

upper body and it's so so so important

by keeping those muscles nice and

lengthened out you're actually going to

get better range of motion better

mobility and over time that's going to

lead to greater strength gains

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good four

three

two

one moving over to the other side

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especially for somebody like michael who

now has to spend his time

fighting fires and carrying around tons

of gear and carrying people out of

buildings it's so important to have that

flexibility through your upper body last

thing you want to do is catch a cramp in

a moment in a moment like that right so

it's probably super important for you

[Music]

good

eight seconds left

six

five four

three

two

one good time so we're going to shake it

out move right into the second round

if you're short on time and you're going

through these stretches it is okay to

complete each one of these stretches one

time

but i always recommend two but if you

are short on time the most important

thing is at least you're stretching at

least you're getting the body warmed up

and primed for the workout appropriately

got 10 seconds left then we're gonna

move right into our tricep stretch

[Music]

good four

three

two

one good and moving right into our

overhead tricep stretch so again

michael's pulling that that arm right

next to his head his head is not

doing this he's his head is in a neutral

position and he's just pressing down on

that

top elbow top of his elbow rather

just perfect so i can see this is also

coming down into his lat and that's

exactly what it should be doing for you

at home

you feeling it i see a little sweat

coming down already a little bit

it's about to go down here today

good three

two

one

good relax shake it out

moving into the next round

perfect

again you guys during this time period

you really want to just be

thinking about your intention for what

today's workout is going to be i think

so so many times people get to the gym

and they get there and then they've got

no intensity well that's because you

didn't spend time on the way to the gym

committing to being intense once you get

into the gym and being focused so take

this time and use it to really get your

head in the place it needs to be to give

100 for today's workout

all right four

three

two one good relax

shake it out let's move on to the other

side

[Music]

so we have just about 10 seconds left

five

four

three

two and one

perfect

you know so often i see people at the

gym and they go you know how do you stay

motivated how do you get yourself in

that zone well the truth is is that you

have to get yourself in that zone on the

way to the gym you can't just show up to

work out and be like oh now i feel

intensity you need to get yourself in

that head space before you get to your

workout so this is your time to do that

while you're stretching get yourself in

that space to give a hundred percent

good five seconds left

three

two one relax

okay good let's move right into our

iliopsoas stretch so michael's gonna put

his foot out and now he's leaning right

into it up and over his body perfect so

again if you don't feel this you just

need to lean back a little bit more you

should feel this right through

your abdominal area right through here

because that's where your hip flexor

the iliopsoas kind of lives on each side

except it goes right through the center

of your body so this hip flexor is

essential for pretty much all movement

so we want to make sure we spend some

time stretching it out about five

seconds left

four

three

two one good shake it out

right into the round two

and again on each one of these exercises

during the stretch series when you get

to that second round you really want to

try and go a little bit further than you

did the time before so

go cautiously into the first one find

where you're comfortable but on the

second one you want to push into it a

little bit more

[Music]

eight

seven

six

five

four

three

two one good moving right over to the

other side

so preparing to stretch for this workout

is really important because we're

working the whole body so from this

workout you can really expect we're

going from upper body to lower body back

to upper body the whole point of this

methodology is to really confuse your

body it doesn't know where to pump the

blood so you can expect to be winded

you can expect to be fatigued but again

those are all good problems to have

because over time your body's going to

acclimate to it you're going to get

stronger you're going to burn fat and

you're going to be in the best shape of

your life by the end of these four weeks

or hopefully you continue on for 365.

good go ahead and relax

right into the next one

and again these workouts they're short

right so often we're told we have to be

in the gym for two hours a day doing

body building workouts in order to build

muscle that's not true if you follow

the um the building program with the

nutrition plan pair it with these

workouts you will build muscle as well

and not have to be in the gym for two

hours because a lot of people myself

included i'm short on time i don't have

two hours so this is actually a perfect

program and something that i follow

something that i have a lot of my

clients follow as well

let's go ahead and relax

all right great let's get right into our

low back stretch so michael's going to

lay on his back

and just going to cross one leg over the

other

yep and just twist down perfect

yep and again he's keeping his upper

body nice and relaxed

again you don't want to have your arm

kind of sneaking up

see that a lot you really just want to

stay in a completely neutral position

and while you're in this position you

really want to be focusing on breathing

air right into that low back believe it

or not that will help open everything up

a lot faster

[Music]

good relax

shake it out and move right into the

round two

[Music]

with any of these workouts it's so

important for us to stretch our back out

because

all of these movements go right through

the center of our body whether it's

a body weight squat or we're doing

pull-ups we really want to keep the body

nice and flexible

so just about 15 seconds left of the

second stretch

and we're getting so close to getting

into this workout

good five

four

three

two

one good let's twist over to the other

side

and i can see that this side for him is

a little bit tighter which is fine a lot

of times when you get into these

stretches you will see that one side of

the body is uh feeling a little bit

tighter than the other and that's fine

that's why we're going through the

stretch so if you feel that one side

needs a little bit more attention don't

be afraid to go through the stretch even

three times

[Music]

good five seconds left four

three

two

one good relax

[Music]

now our body will do really funny things

because we spend so much time sitting

down now

everyone has a side that they favor so

if i'm my side is my right side if i'm

sitting in my car i'm always leaning on

the right side of my body so sometimes

when i get to the gym i'll find that the

right side of my back is a lot tighter

than the left and that's why going

through these flexibility exercises is

so important because we don't want to

have those imbalances because that

actually changes the way that our body

fires while we're doing these exercises

[Music]

good and relax

perfect moving right into our glute

stretch so michael's going to sit up and

just keep one leg straight

cross the other one over his body and

pull that knee right into the chest

listen we got to warm up the glutes

we're doing a lot of lower body stuff

last thing we want is a piriformis or a

glute to get super super tight because

you know what happens when the when you

don't have the flexibility through that

area of the body is your low back comes

in and tries to take over and that is

what will create a lot of problems for

you so when it comes to the glutes when

it comes to this flexibility portion of

these workouts you really want to make

sure that you are

staying focused when you're going

through these exercises

good relax

we'll go one more time on that side

you know sometimes i see people at the

gym

and they're doing

stretching but they're not really doing

anything

you should be slightly uncomfortable

while you're going through these

stretches you should feel tension in the

muscle that's a good thing because it's

that tension that's then going to get

that muscle to relax and lengthen out

got 10 seconds left

[Music]

good five

four

three

two and one good let's switch over to

the other side

for people who have body fat that they

can't seem to get rid of you know a lot

of that

in my opinion is due to cortisol because

we're so stressed all the time our

cortisol dumping and our body literally

is dumping the hormone that is

responsible for body fat so stretching

is a great way to relax and the more we

can do things that help us to relax and

allow our mind to be in a peaceful place

the more our bodies are is going to have

the balance hormonally to burn fat

so go ahead and relax

okay so go ahead and shake it out

we're moving right into the last round

we are almost about to start our workout

are you ready i'm ready ready to get it

done absolutely

we're going to get it on today and

you're going to get it on at home

i know michael's going to kill it

because we're here to put in work

and that's really the head space that

you need to be and you are here to put

in the work because you want a change

with your body the way you get that

change is by going

100

for the next 25 to 35 minutes through

each one of these exercises

three

two and one great

[Music]

all right so that concludes our stretch

series we're going to get right into our

first circuit

[Music]

so let's get started with our first

circuit starting with a push-up

michael's going to get into position

and go each one of these exercises

you're doing for a total of 30 seconds

michael's doing the advanced version

which is a plyometric push-up for all of

you advanced athletes out there you can

go ahead and do the same thing if you

need to do push-ups from your knees

that's fine too just whatever is a

hundred percent for you

good we're halfway there

you can also do a variation of both like

michael's gonna do

good we have

five four

three

two

one good we're right into our pull-ups

smile's gonna go right over to the

pull-up bar

not taking a lot of rest between these

exercises

perfect

getting his chin all the way over the

bar

perfect and again if you're doing

pull-ups at home you can do pull-ups

that are just body weight or you can

also use a resistance band using a

resistance band will hopefully help

build you up to doing just body weight

good perfect

[Music]

and five

four

three

two

one good right over to squat jumps

come right over to his mat and let's go

good so he's coming down just to 90

degrees and exploding up off the ground

and again with these exercises along

with any exercise in this workout if you

need to take a brief pause during the 30

seconds take a deep breath that's fine

the thing that's most important is that

you're pushing a hundred percent

whatever that means for you so we are

halfway there michael's legs i'm sure

are all repeat burning

six

five

four

three two

one good right down into our push-ups

here we go 30 seconds remember guys as

many reps as possible in these 30

seconds

don't pace yourself out if you need to

go and then rest go 10 rest that's fine

good 15 more seconds we're halfway there

triceps should be burning you should be

feeling this in your chest you should be

feeling this in your core

perfect

and

five

four

three

two one perfect right back up on our

feet over to our pull-ups

right away he's taking no rest he's in

beast mode right now let's go good

[Music]

four

i think he's going to get at least 15

out of these 30 seconds

good

good

good

good job michael come on

good there we go

ten nine

eight

seven

six

five

four

three

two

and one perfect okay so you guys it's

okay to struggle at the end of each one

of these exercises the most important

thing is you're pushing 100 for you all

right let's get right into our squat

jumps

perfect halfway there

good

and last ten seconds

nine eight

seven

six

five four

three

two and one perfect break all right so

michael's a highly conditioned athlete

so he's gonna take 15 seconds to get

some water but for everybody at home if

you need more than 15 seconds go ahead

and just pause this video now

[Music]

so michael's going to get into position

we're going to start with a decline

push-up so you can do this exercise off

of anything that has a ledge a secure

ledge at home you can use your bathtub a

chair whatever you can find all right

again each one of these exercises in

this circuit you're going to do for a

total of 30 seconds let's go 30 seconds

starts now

good

so guys by this point in time in your

workout you're going to be tired

stay focused stay in the zone and just

do the best job that you can

good halfway there

perfect

about 10 seconds left good 10

9

8

7

6

5

4

three

two and one okay perfect gonna move

right on to our dumbbell row michael's

gonna go get his set of dumbbells you

guys get yours you can also do this

exercise using a resistance band all

right so again 30 seconds he's gonna get

into position ready here we go perfect

so again he's in a great position he's

got his back totally straight his glutes

tight he's got a nice uh bend in his

knee and that's exactly what you should

be doing at home make sure that you are

clenching the glutes because otherwise

the low back is going to take a lot of

heat in this exercise

perfect we got 10 seconds left how you

feeling

she's killing it he's killing it

good so you have five seconds left five

four

three

two one time let's move on to our next

exercise our bulgarian split squat so

michael's gonna go right back over to

this bench

one leg is gonna get

go up on the bench and the other one is

gonna be at 90 degrees so we're gonna do

15 seconds on each leg here we go

good he's coming all the way down to 90.

i don't want you to pass that 90 degrees

so if you do have a mirror that you can

use while you do this exercise go ahead

and use it if not just eyeball it that

knee should not be coming out over the

toe good switch

15 seconds switching legs

there we go perfect and again his upper

body is staying nice and straight

all of his weight he's placing in the

heel and pushing straight up from the

heel good in three

two

one perfect all right so let's move on

to our next round back into our decline

push-up michael's ready hope you guys

are ready at home here we go again guys

you want to get as many reps as you

possibly can in these 30 seconds if you

need to take a pause for a couple

seconds and then keep going that is fine

good so michael's staying nice and

straight he's not letting his uh his

torso drop down to the ground good he's

taking a slight pause here we go we're

over halfway there 10 seconds left 10

9

8

7

6

5

4

3

2 1. perfect getting right into our

dumbbell row get some breath back into

the body and let's get into position

here we go

30 seconds

again perfect

perfect perfect form he's not jerking

when you're doing this exercise you

shouldn't be using your momentum to

bring the weight up if you're doing that

you're training out of ego drop the

weight down to weight that you can do

without swinging your body around that's

how you sculpt beautiful muscles

here we go 20

we've got 10 seconds left

i know you guys are fatigued keep

pushing through this you are so close to

being done with this workout the worst

of it is nearly over done time

moving right into our split squat

again

good take a deep breath of air

get into position get your balance here

we go 15 seconds on this leg

perfect michael is in perfect this is

exactly where your knee should be it's

not coming out over the toe and all of

his weight is right in that heel

good

ten

two

one switch

perfect right on to the other side you

feel that in your booty

yeah there we go

good five seconds left

five

four

three

two one

killed it

[Music]

you