Studio Lifted Community

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Welcome to the Studio Lifted Community! Here you’ll find a community of inspiring, supportive, and motivated individuals who want to live a fit, healthy, and happy lifestyle. I’m Ashley, your trainer, and I’ll be giving you everything you need to achieve your goals.

By joining this community, you get weekly workouts, private invitations to events, workshops and challenges, meal planning and recipes, discounted weekend boot camps, and more!

Studio Lifted Private Online Community:

  • 2 New workouts posted per week
  • Unlimited access to workout archive
  • Daily accountability & support
  • Private invitations to workshops, events, challenges, and meetups
  • Access to free meal planning and recipes
  • Discount on weekly Saturday bootcamps ($10)
  • Access to New Private Facebook Group

Equipment Needed

For Your Home Gym You Will Need:

  • Mat
  • Large exercise ball or Bosu Ball
  • Dumbbells (2-3 sets)
    • Light: 5-10lb
    • Medium: 8-12lb
    • Heavy: 10-20lb
  • Kettlebells: 15-25lb
$30 Monthly
Log In Here


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LOWER BODY (x3 through)

Warm up:
Full body stretch, then straight into 5 minutes of jumping jacks, running in place, butt kickers, high knees, and hip openers

Round 1:
20 Jump Squats
20 Bicycles
12-15 Lunges each leg (weighted optional)

Round 2:
10-15 Burpees
1 min Plank
12-15 Curtsy Lunges (weighted optional)

Round 3:
45 seconds speed skaters
15-20 Side Sit-ups (each side)
15-20 Sumo Squats (weighted optional)



Number of Servings: 3

6 egg whites
1 cup rolled oats, dry
1 cup cottage cheese
2 teaspoons agave (optional)
1 teaspoon cinnamon
1 teaspoon vanilla

In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle as needed. Makes about 10 pancakes.