Since a young age Ashley Nocera was active and athletic. She started swimming at the age of 4 and eventually began doing it competitively. After 10 years of competitive swimming, Ashley turned her focus onto the fitness world, but the change of passion did not come without its criticisms.
“My new lifestyle seemed silly to them. But once I focused on myself and learned to ignore the negativity around me, I was able to continue my fitness journey with confidence.”
But Ashley was not deterred and by the age of 19 she won her first ever fitness competition and earned her Pro Card. Now she is 22 and looking as lean and fit as ever. Check out her weekly routine and see what you might need to add to your next gym day.
Monday: Lower Body
-Squats 5 x 6-8
-Dumbbell Lunges 3 x 20
-Straight Leg Deadlifts 4 x 10-12
-Barbell Good Mornings 4 x 10-12
-Leg Curl 4 x 10-12
Tuesday: Arms/Abs
-Dumbbell Curl 3 x 10
-Hammer Curl 3 x 10
-Skull Crusher 3 x 10
-Tricep Pushdown 3 x 10
-Dips 3 x Failure
-Russian Twists 3 x 20
-Cable Chops 3 x 15
Wednesday: Lower Body
-Cable Kickbacks 4 x 15
-Hip Thrust 3 x 15
-Box Jump 4 x 10
-Step Up 3 x 10
-Adduction Machine 3 x 15
-Standing Calf Raise 3 x 20
Thursday: Shoulders/Back/Abs
-Dumbbell Shoulder Press 3 x 10
-Dumbbell Front Raise 3 x 10
-Pull-Ups 3 x Failure
-Cable Pullover 3 x 10
-Seated Cable Row 3 x 12
-Weighted Decline Crunches 4 x 15
-Hanging Leg Raise 4 x 15
Friday: Lower Body
-Squats 5 x 8
-Deadlifts 4 x 8
-Leg Press 4 x 12
-Leg Extension 3 x 12
-Barbell Lunges 3 x 20
-Abduction Machine 3 x 15
Saturday: Cardio
-20 Minutes Stairmaster
-15 Minutes Treadmill
Sunday: Rest
-Recovery
Treadmill Routine
-1 Minute Side Shuffle
-1 Minute Sprint
-1 Minute Lunge
-1 Minute Walk
-1 Minute Back Pedal
Repeat 4 times
Stairmaster Routine
-Level 10 (15 Minutes)
-Level 11-15 (5 Minutes)
Daily Diet:
-Meal 1: ½ cup Oats and 1 scoop Protein
-Meal 2: Fruit Smoothie
-Meal 3: 6 ounces Chicken, ¼ cup Brown Rice and 1 cup Vegetables
-Meal 4: ¼ cup Almonds
-Meal 5: 6 ounces Chicken or Tuna, Salad and 1 cup Vegetables
-Meal 6: 4-6 Egg Whites
Always stay motivated and take a lesson from Ashley’s favorite quote:
“Strength does not come from winning; your struggles develop your strengths. When you go through hardships and decide not to surrender that is strength.” – Mahatma Gandhi