Ashley Horner - Kallos Sthenos

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Kallos Sthenos

Ashley Horner | 6 Week Calisthenics Trainer

We all start somewhere. Kallos Sthenos is a six week bodyweight training program. Workouts are five days a week, and you can do them anywhere with no weights -- just a box or bench. Equipment needed: Box or Bench Calisthenics: Bodyweight

START NOW. Calisthenics is turning basic functional movements into a high power, high explosive training session moving into the weight room. Despite what many may think, you can endure an intense training session using only one piece of equipment… and that is yourself. You can become your own tool. You can begin to work on your alignment, your focus and your intensity using the power of your own bodyweight. With this 6-week training program, you will see progression throughout each phase. There is running included 1-2 days a week, and will increase in intensity and distance as the program progresses. You will be challenged and asked to do more than you did the week prior. Show up everyday with intention. Have purpose, and be open to change. Most importantly: don’t give up. Start where you are, with what you have… and start now.

Work Must Go On. When my father got cancer he already had it for sometime. The signs were there, we acknowledged the symptoms but didn’t know the true root of the problem. When we found out the diagnosis, his symptoms made sense. It was a silent, silent killer, that literally took over his body. On the outside, all looked normal- you wouldn’t have guessed or noticed he was dying for sometime. In the house I grew up in, in Sapulpa Oklahoma, from the end of January until February 10th- I sat with my father. I watched him, I observed the decay of his life and his mind. Something so disgusting had taken him over- he wasn’t the father I had memories of. He was empty, a hollow shell. On February 10th I held his hand as I watched his pulse stop. I looked over at my mom and felt guilty for how so much weight lifted off my shoulders. I felt relieved. The suffering was over, the heartache I watched my mom go through- the fight. My mom could let go, she could stop fighting against something that was much more powerful than she was. I slept with my mom that night, on the same side my father did. No more noise was in the background from all the machines that were hooked up to my father. For the first time, I had felt at peace. Soon after my fathers passing, my mom was out of bed every morning at 4am, the business my father had was left in shambles. And everyday she woke up, although she had never worked a day in his office, she slowly put the pieces together. It was a mess, and the most beautiful part were the people my father had working for him. Homeless, people in need of jobs, alcoholics unable to keep money in their pockets long enough to pay their rent- his heart was unlike anything. He was an incredible man. I remember coming home one day and walking in to my mothers bedroom. There she sat at the foot of their bed- sobbing. I asked my mom if she was okay.... and her response has stuck with me. “Yes”, she said. “It’s okay to be emotional- to be sad and to be heart broken... I allow myself to feel this way everyday, but only for a short period of time. Work must go on.” And let me tell you! She did it like a fucking boss.

Week 1

DON’T LET ANOTHER DAY PASS YOU BY. There will never be a perfect opportunity, start where you’re at... with what you have. Be ready to be humbled by this iron. It will change your entire being and when you look back, you won’t even recognize that person you used to be.

Week 1 Monday A. THREE SETS OF: Squats X 10 Reverse lunges X 10 per side Jumping squats X 10 per side Try to complete all three rounds without stopping. B. THREE SETS OF: Wall sits & hold X 1 minute Jumping lunges X 20 reps per side Rest 90-120 seconds between each set.

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Week 1 Tuesday A. FOUR SETS OF: Push-ups X 20 seconds Rest 10 seconds. Burpees X 20 seconds Rest 10 seconds. Walking planks X 20 seconds Rest 10 seconds. B. THREE SETS OF: Plank hold X 1 minute Rest 20 seconds. Spidermans X 10 per side Rest 20 seconds. Suitcases X 10 Rest 20 seconds.

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Week 1 Wednesday A. FOUR SETS OF: Conditioning- .50 mile run Rest 2 minutes. B. ONE SET OF: Bicycle crunches X 200 Plank hold X max

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Week 1 Thursday A. THREE SETS OF: Side lunges X 10 per side Hip-thrusters X 20 Clam shells X 20 per side B. FOUR ROUNDS OF: Curtsey lunges X 10 per side Walking lunges X 15 per side Mountain climbers X 30

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Week 1 Friday A. FOUR SETS OF: Wide push-ups X 5 Narrow push-ups X 5 Decline push-ups X 5 B. FOUR SETS OF: Dips X 10 Pike push-ups X 10 Walking planks X 10 per side I AM HUMBLED. Today like many other days, the training has humbled me. To start with what I have, with everything I know, I just have to start. I can’t expect to be where I wasbecause I’m no longer there and I’m not the same girl anymore. I believe I have a new found strength, one with more grit, more tenacity and perseverance. If I start now, I’ll soon be where I used to be... and if I quit today I’ll desperately be wishing I was where I started today. Because, tomorrow and the weeks to come will be a layer of strength added every single time I walk into my training, lace up my shoes and carve out that time. It’s not about how far we’ve come, but being able to start over with who we are now. 9

Week 2

UNCHARTED WATERS. Taking chances is always scary, it’s like going into uncharted waters. Anytime I’ve taken a risk at ANYTHING I’ve always been scared. It’s human nature. But the biggest risks have the biggest reward in the end. So I’m constantly learning, the lessons learned from mistakes is an opportunity to do it better. From motherhood, being an athlete, or an entrepreneur. I’m constantly evolving. In my most fearful moments, I’ve wiped the dirt off my knees. I stand once again- with the mindset not taken over by fear but the attitude that I just have to get it done . That mindset will dissolve all fear. I have a multifaceted life, I’m constantly moving, balancing and blending into who I need to be at any given moment; a mother, entrepreneur and an athlete.

Week 2 Monday A. THREE SETS OF: Box step-ups X 10 per side Speed squats X 20 Jumping squats X 10 Try to complete all three rounds without stopping. B. THREE SETS OF: Wall sits & hold X 90 seconds Burpees X 20 Rest 90-120 seconds between each set.

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Week 2 Tuesday A. FOUR SETS OF: Pike push-ups X 20 seconds Rest 10 seconds. Mountain climbers X 20 seconds Rest 10 seconds. Narrow push-ups X 20 seconds Rest 10 seconds. B. THREE SETS OF: Plank hold X 1 minute Rest 20 seconds. Spidermans X 10 per side Rest 20 seconds. Suitcases X 10 Rest 20 seconds.

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Week 2 Wednesday A. 3-MILE STEADY RUN (Keep the pace.) B. FOUR SETS OF: Side crunches X 15 per side Bicycle crunches X 20 per side Right side plank X 45 seconds Left side plank X 45 seconds

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Week 2 Thursday A. FOUR SETS OF: Burpees X 20 seconds Rest 10 seconds. Box-jumps X 20 seconds Rest 10 seconds. Hip-thrusters X 20 seconds Rest 10 seconds. B. FOUR SETS OF: Curtsey lunges X 10 per side Walking lunges X 15 per side Mountain climbers X 30 per side

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Week 2 Friday A. FOUR SETS OF: .25 mile run Wide push-ups X 5 Narrow push-ups X 5 Decline push-ups X 5 B. FOUR SETS OF: Dips X 20 Pike push-ups X 12 Walking planks X 10 per side

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Week 3 DO I EVEN HAVE A MANTRA? As I thought for a second, I began to piece together with words, the actions and ‘mantra’ in which I live by. We get so caught up in the past. Maybe that’s trying to get ‘even’ with someone/s who’ve wronged you or hurt you. Maybe we try to figure out the pieces in our minds for closure, or better acceptance in actions we can not control of others. Or maybe we wish just WISH for a moment we would have gone left instead of right and that maybe we’d be in a different place than we are now. Those experiences and human interactions have made us who we are today. The main characters in our story won’t necessarily be there at the end of our chapter and most won’t be present at the end of our story, and that’s okay. You must understand you can never wish for a different hand of cards, just play the hell out of the ones you have. So let go of the past. The past is behind you, and focus on being present & in the moment. On the complete opposite ends of the spectrum, we find ourselves worried about what the future holds. We so desperately want to figure it out and ultimately know what’s going to happen but the thing is... even if we were able to see what’s ahead, we wouldn’t understand it. It simply wouldn’t make any sense. So, let go of what you can’t yet see and be present.” All of this eventually brought me to my answer. “Go as far as you can see and when you get there, keep going.” For myself, that’s usually a day. Getting through the day, being fully focused on the things I must accomplish in that 24 hours and most definitely being present, letting go and not to worry about the future. Even on the most broken roads- it has brought me to a beautiful place.

Week 3 Monday A. FOUR SETS OF: Burpee box-jumps X 10 Jumping split-squats X 10 Jumping squats X 10 per second Try to complete all three rounds without stopping. B. THREE SETS OF: Bulgarian split-squats X 12 per side Burpees X 20 Rest 90-120 seconds between each set.

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Week 3 Tuesday A. FOUR SETS OF: Handstand shoulder-taps X 20 seconds Rest 10 seconds. Mountain climbers X 20 seconds Rest 10 seconds. Hand-release push-ups X 20 seconds Rest 10 seconds. B. THREE SETS OF: Plank hold X 2 minutes Rest 20 seconds. Spidermans X 20 per side Rest 20 seconds. Bicycle crunches X 20 Rest 20 seconds.

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Week 3 Wednesday A. FIVE-MILE STEADY RUN B. FOUR SETS OF: Side crunches X 15 per side Bicycle crunches X 20 Right side plank X 1 minute Rest 20 seconds. Left side plank X 1 minute THE PURSUIT OF SUCCESS LIES WITHIN ALL OF US. I think it’s up to you first and foremost to define what success means to you. Everyone’s goals and aspirations come at different levels and forms. Whatever that may be for you, it’s never how fast you get there but the integrity you have along the way! Push onward, chase success. Just know when you reach your pinnacle of what you thought would feel like success, it may not fill your heart like you thought it would when you started this journey. What I defined as success changed many times throughout my career. I chased financial success, got there but didn’t feel like I thought it would. I chased status, but realized quickly status is something superficial that the world has made us want to chase. Define what it means to YOU to be successful. No one else but yourself can define that.

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Week 3 Thursday A. EIGHT SETS OF: Curtsy lunges X 20 seconds per side Rest 10 seconds. Box step-ups X 20 seconds per side Rest 10 seconds. Jumping lunges X 20 seconds Rest 10 seconds. B. FOUR SETS OF: Pulsing squats X 45 seconds Rest 15 seconds. One-leg wall sit X 45 seconds per side Mountain climbers X 30

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Week 3 Friday A. FOUR SETS OF: .25 mile run Wide push-ups X 20 Narrow push-ups X 20 Dips X 20 B. FOUR SETS OF: Handstand push-ups X 6 or Pike pushup X 12 Wall runs X 3 Walking planks X 10 per side

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Week 4

“

People are illogical, unreasonable, and self-centered. Love them anyway. If you do good, people will accuse you of selfish ulterior motives. Do good anyway. If you are successful, you will win false friends and true enemies. Succeed anyway. The good you do today will be forgotten tomorrow. Do good anyway. Honesty and frankness make you vulnerable. Be honest and frank anyway. The biggest men and women with the biggest ideas can be shot down by the smallest men and women with the smallest minds. Think big anyway. People favor underdogs but follow only top dogs. Fight for a few underdogs anyway. What you spend years building may be destroyed overnight. Build anyway. People really need help but may attack you if you do help them. Help people anyway. Give the world the best you have and you’ll get kicked in the teeth. Give the world the best you have anyway.

- Paradoxical Commandments

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Week 4 Monday A. FOUR SETS OF: Burpee box-jumps X 10 Jumping split-squats X 10 Jumping squats X 10 per side Try to complete all three rounds without stopping. B. THREE SETS OF: Bulgarian split-squats X 20 seconds Plie squats X 20 Rest 90-120 seconds between each set. BE FIERCE, BE A WARRIOR AND LOVE UNCONDITIONALLY. The hard days of training will arise. Fight through them. The battles against ‘I can’t’ will always be on your shoulders. Fight through them. When hatred wants to fill your heart. Fight through it with love.

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Week 4 Tuesday A. FOUR SETS OF: Handstand hold against wall X 20 seconds Rest 10 seconds. Walking planks X 20 seconds Rest 10 seconds. Clapping-hands push-ups X 20 seconds Rest 10 seconds. B. THREE SETS OF: Plank hold X 2 minutes Rest 15 seconds. Spidermans X 20 per side Rest 15 seconds. Bicycle crunches X 20 Rest 15 seconds.

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Week 4 Wednesday A. 20 MINUTE HIIT B. FOUR SETS OF: Leg levers X 15 Bicycle crunches x 25 per side Right side plank X 90 seconds Rest 20 seconds. Left side plank X 90 seconds FACE YOUR MIND, NOT FEAR. When you’re standing facing fear in the eyes, you can belittle yourself mentally. Fear knows exactly when to show up, it knows all the little breaking points and places to seep in. You begin to make excuses and every reason why you can’t or shouldn’t. We all have two voices inside of us. So stand tall against the fables that fear builds in your mind. Confidently wrap yourself with armor to defend against all and anything or anyone that tells you you can’t or you’re not capable. Because believing and accomplishing starts in the mind. It’s thought, then action. I know anything is possible when my mind is right. So only think in the direction you want to go.

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Week 4 Thursday A. EIGHT SETS OF: Curtsy lunges X 20 seconds per side Rest 10 seconds. Box step-ups X 20 seconds per side Rest 10 seconds. Alternating pistol squats X 20 seconds Rest 10 seconds. B. FOUR SETS OF: One-leg hip-thrusters X 15 per side Rest 15 seconds. One-leg wall sit X 45 seconds per side Burpee box-jumps x 15

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Week 4 Friday A. FOUR SETS OF: Jump rope X 100 or Jumping jax X 200 Wall runs X 4 Narrow push-ups X 20 Dips x 20 B. FOUR SETS OF: Handstand push-ups x 6 or Pike push-up X 12 Handstand shoulder taps X 10 per side Walking planks X 10 per side Wall climbs X 5, add 3 push-ups at bottom

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Week 5

LOVE THE GRIND. Along my journey, I’ve had the opportunity to meet a lot of entrepreneurs. If you’re wanting to run a business you have to love the process. The most successful business people truly love the grind, it’s the late hours at night the early mornings when no one else is willing to put in the work. Never money driven, but passion driven. When you’re driven by passion, the grind is what you love. This same work ethic spill over into your fitness journey. You meet it there. It’s a journey of understanding, creating and developing. One with failures, adventures and pushing through the thickness in the dark and many times alone. It’s a beautiful journey, at times very lonely. You find yourself in your own head, endless nights starring at the computer screen, trying to get another productive minute in. You have to love the grind, the adversity the celebrations and set backs. It will happen to all of us. Sometimes you have to suck it up, and just move forward.

Week 5 Monday A. FOUR SETS OF: Burpee box-jumps X 10 Jumping split squats X 10 Jumping squats X 10 per side Try to complete all four rounds without stopping. B. THREE SETS OF: Bulgarian split squats X 20 per side Plie squats X 20 Rest 90-120 seconds between each set.

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Week 5 Tuesday A. FOUR SETS OF: Handstand walks X 20 seconds Rest 10 seconds. Walking planks X 20 seconds Rest 10 seconds. Clapping-hands push-ups X 20 seconds Rest 10 seconds. B. THREE SETS OF: Plank hold X 2 minutes Rest 15 seconds. Spidermans X 20 per side Rest 15 seconds. Bicycle crunches X 20 Rest 15 seconds.

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Week 5 Wednesday OPTION OF COMPLETING A OR A2: A. A2.

3-mile run 15 minute HIIT

B. FOUR SETS OF: Hello dollies X 15 Leg levers X 15 Bicycle crunches X 25 per side Plank hold X 2 minutes Right side plank hold rise left leg X 45 seconds Left side plank hold rise right leg X 45 seconds

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Week 5 Thursday A. SPEED SQUATS X 100 B. EIGHT SETS OF: Curtsy lunges X 20 seconds per side Rest 10 seconds. Box step-ups X 20 seconds per side Rest 10 seconds. Box-jumps X 20 seconds Rest 10 seconds. C. FIVE SETS OF: One-leg hip-thrusters X 15 per side Rest 15 seconds. Alternating pistol squats X 10 per side Chair sit hold X 1 minute

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Week 5 Friday A. 1 MILE SPRINT B. TWO SETS OF: Burpees X 50 Wall runs X 8 Handstand shoulder taps X 15 per second Dips X max burn out C. FOUR SETS OF: Pike push-up X 15 Handstand push-ups X 6 Walking planks X 15 per side

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Week 6

COMPASSION AND HUMAN CONNECTION. When I was younger I was sheltered from the possibilities of experiencing physical pain, sheltered from getting my heart broken and sheltered from the possibilities of making bad mistakes- all these things inevitably happened. At some point in our life we will all experience tragedy. Our hearts will love and hurt others without the intention on doing so. It’s a double edge sword. For a heart to be both a vessel of love and a weapon of hurt. The mistakes will be made, it’s when we learn the most about ourselves, we will lose ones we love in our life; ties broken by emotion, action or blood. But may the lessons they taught us forever be written between the lines within our stories. The compassion and human connection will always be the strongest bond and greatest force to pull us through in the toughest times. It’s in moments of tragedy we come together.

Week 6 Monday A. FOUR SETS OF: Burpee box-jumps X 20 Jumping split squats X 20 per side Calf-raises X 40 Complete all four rounds without stopping. B. THREE SETS OF: Pulsing bulgarian split squats X 3 pulses = 1 rep 15 per side Plie squats X 20 Pulsing plie squats X 3 pulses = 1 rep 15 per side

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Week 6 Tuesday A. FOUR SETS OF: Handstand walks X 20 seconds Rest 10 seconds. Walking planks X 20 seconds Rest 10 seconds. Clapping-hands push-ups X 20 seconds Rest 10 seconds. B. THREE SETS OF: Plank hold X 2 minutes Rest 15 seconds. Spidermans X 20 per second Rest 15 seconds. Bicycle crunches X 20 Rest 15 seconds.

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Week 6 Wednesday A. OPTION OF: 3-mile run 15-minute HIIT B. FOUR SETS OF: Hello dollies X 15 Leg levers X 15 Bicycle crunches X 25 per side Plank hold X 2 minutes Right side plank hold rise left leg X 60 seconds Left side plank hold rise right leg X 60 seconds YOU CAN’T CHEAT THE GRIND. It knows how hard you’ve worked. And when you think you’ve given it everything, you really only gone 30% of what you’re capable of. It’s not about the reps or the miles but more about the intention behind each rep and every single mile. So work for it. Grind- leaving no wasted time.

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Week 6 Thursday A. TWO SETS OF: Speed squats X 100 Walking lunges X 100 B. EIGHT SETS OF: Curtsy lunges X 20 seconds per side Rest 10 seconds. Box step-ups X 20 seconds per side Rest 10 seconds. Box-jumps X 20 seconds Rest 10 seconds.

C. FIVE SETS OF: One-leg hip-thrusters X 20 per side Burpees X 20 Alternating pistol squats X 10 per side Chair sit hold against wall X 2 minutes

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Week 6 Friday A. 1 MILE SPRINT B. TWO SETS OF: Burpees X 50 Wall runs X 8, add 3 push-ups at bottom Handstand shoulder taps X 10 per side Then… .50 mile sprint X 1 C. FOUR SETS OF: .25 mile sprint Pike push-ups X 15 Handstand push-ups X 6 Walking planks X 20 per side Plank shoulder taps X 10 per side

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Life Finds You. People ask me what it was that turned me to this life. I often wonder if it found me. I didn’t have any other options, I had to be successful, period. As mothers, we will do whatever it takes to protect our wolf pack, and that is what i did. I engraved the work ethic and ‘my why’ into my soul. Through every action, I found purpose, hope and the confidence to lead a tribe. I wanted to leave my mark, and lead women to forge their own blazing path! I was hungry, driven and focused. Years later, none of those characteristics have changed but only magnified. No matter what l was going through I turned to the iron, the hard runs; the distance. I used it as my shield against mediocrity. I craved it. It changed me. It will change you. You see, I knew exactly what I had to work for. I wanted to become a great fucking woman. One with compassion, stewardship to others, a leader to all those who entered my universe. Believe me, I’ve ran, and I’ve fallen to my knees not wanting to continue on. But every time the Iron brings me back. In the silence and at times in darkness I patiently waited for the light to shine and I follow the glow. For darkness isn’t always our enemy, but has also been my protector, a place of growth and my safe haven.

- Ashley Horner -