Ashley Borden: Full-Body Workout


Fitness expert and personal trainer Ashley Borden uses this workout routine to help sculpt and strengthen her entire body and improve her cardiovascular health. You can do these moves from the comfort of your own home. Borden recommends timing yourself throughout the routine so you can improve your speed and fitness in future workouts.

Ashley Borden’s “Full-Body Fantastic 5”

Use a pair of dumbbells for this workout and choose a weight that makes you tired after the first set. Borden recommends starting with 5 lbs.

Exercise 1: Stand tall with your feet hip-width apart, your arms flat against the front of your body and dumbbells facing your knees. Sit low and drop your waist. Keep your back and spine straight and in line. Sit back in your heels and then stand tall. Do this 10 times.

Exercise 2: Sit back in your heels with your back horizontal to the ground and your core tight. Look down to elongate your spine. Pull your arms up to your torso to make a point with your elbows. Squeeze your shoulder blades as you do this. Do this 10 times.

Exercise 3: Separate your feet a little more than hip-width apart. Sit back in your heels, squeeze your glutes and turn your feet out slightly. As you lower to a squat, drive your knees out. Then come back to a standing position. Do this 10 times.

Exercise 4: Stand up straight with your knees slightly bent. Bring your hands/weights up by your shoulders, in line with your ears and push your weights overhead. Keep your core tight. Then bring the weights back to ear height. Do this 10 times.

Exercise 5: Stand up straight with your hands by your ears. Engage your core and step one foot back, bending your knee at a 90-degree angle. Keep your elbows up and then stand up straight. Do this 10 times.

Do this entire cycle five times without stopping.

Learn more Heart-Healthy Exercises on Go Red For Women.

(Photo credit courtesy of Ashley Borden Fitness & Lifestyle)