First quarter of 2020 is all about feeling fit, feeding your soul & setting you up for a year of greatness. Join our fitness muse by following his no excuse, no nonsense, functional workout. Stuntman, performance coach, pro Muay Thai, film industry, health & fitness mentor, Ashley Robinson. Check out his Instagram page @ashwillrob.

LUNGES

Stand tall with feet hip-width apart. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s ok if knee shifts forward a little as long as it doesn’t go past right toe. Press into right heel to drive back up to starting position. Repeat on the other side.

SQUATS

Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you. Sit back and down like you’re sitting into an imaginary chair. Keep facing forward and your back straight. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight into your heels, pushing yourself back to the starting position.

BEAR CRAWLS

Start on all fours and lift your knees so they’re at a 90-degree angle and hovering an inch off the ground. Keep your back flat, your legs hip-width apart and your arms shoulder-width apart. Move one hand and the opposite foot forward an equal distance while staying low to the ground. Switch sides, moving the opposite hand and foot.

BURPEES

Stand with your feet shoulder-width apart. Bend your knees and lower into a squat. Place your hands on the floor and jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Jump your feet back so that they land just outside of your hands. Reach your arms up and explosively jump up into the air.

BIRD DOGS

Kneel with knees hip-width apart and hands placed on the ground shoulder-width apart. Lift one hand and the opposite knee off the floor, balancing on the other hand and knee. Point the arm out straight in front and extend the opposite leg behind you. You should form one straight line, keeping hips squared to the ground. Hold for a few seconds then swap out hand and leg.

SHOULDER TAPS

Start in a press-up position and make sure your hands are directly under your shoulders and your feet are in line with your hips. Keeping your hips as still as possible, lift one hand and tap it on the opposite shoulder. Then repeat on the other side. Keep repeating this while still keeping your body as still as possible and squeezing your core tight.

SIDE LUNGES

Start with your feet shoulder-width apart. Step out with your right foot as wide as possible. Engage through the right heel as you drop your hips down and back while keeping the left leg straight. Keep both soles of the feet on the ground and toes pointed forward. Make sure your right knee is tracking over your right foot. Push yourself back to the full standing. Repeat on the other side.

PUSH UPS

Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up.

AB KNEE TUCKS

Lay in a relaxed position with your legs straight and your hands behind your head for support. Raise one knee toward your forehead while contracting your abdominals and exhaling. Once your abs are fully contracted, slowly lower your leg back to the starting position. Repeat with opposite leg.

SPRINTS

Perform your first sprint at about 60 percent max intensity. Next sprint perform at about 80 percent max intensity. Recover for 2 minutes. Perform the remainder of your sprints at 100 percent max intensity or all-out efforts.

Ash was seen wearing the F-Tank Top & F-Basic Shorts.

Any questions? Send us a DM on Instagram @fit.gymwear.