Ashley Kaltwasser – Pro Bikini

Ashley Kaltwasser 2

ASHLEY KALTWASSER

IFBB Bikini Pro

2014 Ms. Bikini Olympia & Ms. Bikini International

Twitter: https://twitter.com/AshleyKfit

Facebook: https://www.facebook.com/BikiniProAshley/photos_stream

Website: https://www.facebook.com/TeamPeakPhysique

 

About

Ashley Kaltwasser 1

Ashley got into competing when she had followed a former high school coach that competed in figure. Ashley was looking for a new sport and decided to take a shot at the bikini division as she felt it was a good fit for her body.

Ashley says “I believe that you should enjoy every aspect of your fitness and competitive journey. Never take things too seriously; this is supposed to be fun!”

Competition History:

2014

  • Current MS. BIKINI OLYMPIA & MS BIKINI INTERNATIONAL, FMG Athlete, FitnessRX for Women Contributor, Gaspari Nutrition, MuscleEgg, LiquidSunRayz, TeamVIP
  • 2014 Power Pro Bikini (Moscow, Russia) -1st Place
  • 2014 Korea Grand Prix- 1st Place
  • Ms. Bikini Olympia- 1st Place
  • Oxygen Magazine July 2014 COVER
  • Toronto Pro Show 1st Place
  • New York Pro Show 2nd
  • Ms. Bikini International (Arnold Classic)- 1st Place
  • Australian Grand Prix- 1st place
  • Zealand Pro Show- 1st Place

2013

  • *Cover of FitnessRX for Women December Issue
  • 2013 MS. BIKINI OLYMPIA- CHAMPION
  • Sheru Classic (India)- 1st
  • Toronto Pro Show Bikini-1st
  • IFBB New York Pro Bikini-2nd
  • Detriot Pro Powerhouse IFBB bikini- 1st
  • IFBB Pittsburgh Pro Bikini- 2nd
  • IFBB Orlando Europa- 2nd
  • IFBB Arnold Bikini International- 10th Place

2012

  • IFBB Team Universe Championships 1st Class D, Overall Bikini Champion*
  • * Earned IFBB Bikini Pro Status
  • Arnold Amateur 1st Class D and Overall
  • Rockstar Bikini Contest Winner

2011

  • Elite Physique 1st, Class B, and Overall
  • Natural Northern USA 1st, Class C, and Overall

 

Weekly Workout

Ashley Kaltwasser 3

Monday: legs, shoulder clean-up

  • 4 x 10 deep squat
  • 3 x 10 (each leg) split squat
  • 3 x 20 walking lunges with dumbbells
  • 3 x 10 leg extension
  • 3 x 15 straight leg dead lift
  • 3 x 15 sumo squats (holding dumbbell)
  • 3 x 10 leg press
  • 3 x 20 calf raise
  • 3 x 10 rear delt fly
  • 3 x 10 shoulder press

Tuesday: 2 sessions of HIIT cardio

  • 10 minutes Jacobs ladder
  • 10 minutes stepmill

Wednesday: back/biceps

  • 4x 10 lat pull down
  • 3x 10 assisted wide grip pull up
  • 3 x 10 each side dumbbell rows
  • 3 x 10 hammer curls
  • 3 x 10 reverse grip pull ups

Thursday: cardio

  • 20 minute moderate cardio

Friday: triceps, glutes

  • 4 x 10 tricep push downs with bar
  • 4 x 15 tricep push ups
  • 3 x 15 bench dips
  • 3 x1 5 resistance band kick backs
  • 3 x 10 plyometric box jumps
  • 3 x 10 one legged dead lifts with
  • dumbbell 3 x 15 glute kick ups on hamstring curl machine or 3x 5 Glute Ham Raise

Saturday: shoulders

  • 4 x 10 rear delt fly
  • 3 x 10 shoulder press with dumbbells
  • 3 x 15 heavy shoulder shrugs
  • 3 x 10 handstand pushups
  • 3 x 10 regular delt fly
  • 20 minutes of moderate cardio

Sunday: rest

Information on this page came from Gaspari Nutrition and Evolution of Bodybuilding