Name: Playbook - Ashley Horner - W1/D1 Valkyrie
Uploaded: 2024-03-04T19:15:01.856Z
Duration: 45 min
Description: W1/D1 Valkyrie

Kathy

Claudia

Rosa

1st day of the Valkyrie workout and I am sweating bullets! Loved the workout! Thanks Ashley!

Kaitlin

Amanda

Dayana

Perfect reintroduction to lifting after having my baby! Thank you!!!!

Perfect reintro to strength for someone who has been there but fell out.

Sandy

Cori

First workout complete and it was exactly what I needed!

Sabrina

Mandy

Ashley Horner

Absolutely loved this! I finally found my mojo again! Thank you! 🥰

Heather

It was quite good. Felt short. Could have added more in
To make 3 sections. Gassy though and targeted on quads/flutes so I enjoyed that

Jordan

Tara

Catherine

Amazing! I’m so pumped for this 4 week program!

Corrie

Jadi

It kicked my ass which I kinda expected since it’s been awhile since I trained. I’m pumped and ready for more! Thank you for putting this program together

Jade Bolgiano

Veronica

Jennifer

Adrianne

Angela

Way harder than I thought it would be. All those kunges nesrky killed me. 😮‍💨

Leah Farmer

Corina

Short and sweat! See what I did there? Love this one. Heart is on fire! Thank you!

Abbee Kay

Jill

Awesome.  Love it. But I’m not walking tomorrow lol.

Sherrie

Quick and dirty! So fun! I love this style work out

Mary

Kayla Yingst

Nicole

My heart is slamming in my chest! Great way to start getting this out of shape body back!💪🏽

Tiffany

Sarah

Well done Horner, you kicked my ass as usual.

Jessie

A lot tougher than I imagined it would be

Isaac

Carolyn

This was a great quick 40 workout to knock out after I got home from traveling back after the holidays!

Megan

Amazing, I am perspiring like crazy…. Loved it, can’t wait for tomorrow

Carly

Loved it! I have always loved more "functional fitness" style over the "progressive overload" style but know it's all necessary depending on your goals. After doing a strict and simple progressive overload program for a few months this Ashley Horner workout felt great!! Excited to try more.

Abby

Sweating like nobodies business 😘❤️

Penny

This definitely pushed me.  I did it 100%. Im so glad that I have these programmed workouts to follow. 💪🏻💪🏻

Cianna

Looks easy but really kicks your butt! I loved it! It’s the perfect workout for a busy mom!

Monday 

5 sets of: 
- Deadlifts x 5 
- Jumping Lunges x 20 

3 sets of: 
- DB Walking Lunges x 20 
- Single Leg DB Deadlifts x 10/s 
- Goblet Squats x 12 
- Wall Balls x 10

5 sets of: 
- Deadlifts x 5 
- Jumping Lunges x 20

- Approach the bar so that it is centered over your feet
- Grip the bar with an preferred grip
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

BB Deadlift

- Stand tall, holding kettlebells at your side
- Take a large step backward and lower your hips, so that your back knee is just above the floor, and your front thigh is parallel to the floor
- Jump into the air and switch leg positions
- Jump again and return to the starting position
- Alternating back and forth for time or reps

Double Kettlebell Jumping Lunges

Superset

3 sets of: 
- DB Walking Lunges x 20 
- Single Leg DB Deadlifts x 10/s 
- Goblet Squats x 12 
- Wall Balls x 10

- Keep your chest up holding dumbbells at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

DB Walking Lunges

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glutes and hamstrings
- Complete desired reps then repeat on the opposite side

10 reps each side

DB Single Leg RDL

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB Goblet Squats

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Circuit

W1/D1 Valkyrie

Wk1 Day 2 it was short but tough! Great workout!

Great workout. Took me about 37 mins with changing weight and rest times. Shorter but SPICY!! 🌶️🔥

Katherine

W1/D2 Valkyrie

Sveta

Jolene Yarger

Alex

W1/D3 Valkyrie

I had to substitute to stability ball and push-ups.

W1/D4 Valkyrie

W1/D5 Valkyrie

Having to start all over.
Great series to follow up with after the Beginner Series. 
Easy to modify moves with at home equipment and work around lower back issues. 
Fought for every rep at the end 😅🔥🔥

Alisa

Felt kind of dead today from giving blood the other day but got it done!

W2/D1 Valkyrie

That was more challenging than I thought it was gonna be! I love it! Great sweat!

Krista

Great workout! The man makers hurt!! I am getting closer to a full chin up!

W2/D2 Valkyrie

I am focused on myself here and try to maintain form. Nothing for you to improve. All good.

W2/D3 Valkyrie

I use this work out for mind to muscle connection and to have full control of my movements and techniques awesome work out

Ruby

Need alternatives to stand up as my gym doesn't allow it

Suky

W2/D4 Valkyrie

Great Burner 🔥
Unable to run so modified each running round by doubling the distance on AAB. 
Had to pep talk to myself out loud on the 50 set of burpees 😅

Wow!!! I did it!!! Such a challenge but I’m so proud of myself!

Meagen

W2/D5 Valkyrie

W3/D1 Valkyrie

Traveling for work so in hotel gym. I have to mod but still 🔥😰🔥
I love ❤️ having this app even more now because hotel workouts are usually boring 😅

Zayda

W3/D2 Valkyrie

I thought this was gonna be a quick, easy workout. Boy was I wrong!! Great sweat! I absolutely loved it!

W3/D3 Valkyrie

Those weighted burpees whew!! ❤️❤️

W3/D4 Valkyrie

Subbed assault bike for the burpees because of my stupid broken big toe. Sooo good!

W3/D5 Valkyrie

Finished even when my hubby was done with Hi workout. That was awesome

W4/D1 Valkyrie

Great workout, just adding a walk with my husky.

W4/D2 Valkyrie

W4/D3 Valkyrie

W4/D4 Valkyrie

I don't like to run I'm not good at it I don't consider myself a runner but this workout brings the runner out of me just makes me want to challenge myself more after completing it I'm so proud of ME!

Such a fantastic workout plan! 
My cardiovascular condition has improved very much. 
Never did I think I’d be able to run a mile without dying and here I just did five! 
I feel super accomplished and proud of myself for the mental strength and discipline I’ve gained throughout these four weeks. 
Thank you ash ✨

W1/D1 Valkyrie

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