Ashley Polk
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Ashley Polk
  • Home
  • The Fortify Challenge
  • Her Story
  • Her Programs
  • Free Monthly Workouts
  • Shop

Free Workouts

Park Workout

Give these exercises a try.


Pull Ups 

Stair Jumps 

Reverse Hanging Crunch Alternating Bench Step Ups 

Push Ups

Body Weight Leg Workout

4 Rounds


50 Walking Lunges

40 Stationary Peg Legs

30 Jump Squats

20 Squat Thrusts

10 Jumping Lunge Burpees


1:00 Rest

Chair Based Workout

40 Seconds of Work 

10 Seconds of Rest

5 rounds 

1:00 Rest after each round   


Power Push Ups 

Right Leg Lateral Squat  

Left Leg Lateral Squat  

Triceps Dips 

Glute Bridge Thrusts  

Plank Tic Tocs 

Chair Toe Taps

DB Focused workout

40 Seconds of Work

10 Seconds of Rest

5 Rounds


DB Clean, Press

10 Mountain Climbers, 1 Push Up

DB Right Leg Front/Reverse Lunge

DB Left Leg Front/ Reverse Lunge

DB Plank Rows

3/4 Squat into Jump Squat

Ice Skaters

DB Curls


2:00 Rest after each round with 10 Burpees (rest of the 2:00 is your rest time)

Cardio WorkOut

50 Seconds of Work

10 Seconds of Rest

4 Rounds


Static Squat

Ice Skaters

Walk Outs with Push Up

Star Jumps

3/4 Squats

Skiers

Plank Shoulder Taps

Burpees


1:00 Rest after Each Round

Stadium Workout

4-5 Rounds


20 Alt. Step Fast Feet 

15 Stadium/Bench Push Ups 

20 Alt. Bench Step Ups 

3- 5 Bounds with Lane Shuffles Back 

15 Stadium/Bench Tricep Dips 

1 Stadium Run

Contact Ashley: ashley@apfortify.com


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