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 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!”
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
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