Burn Fat
 min read

Ashley Horner Diet and Workout

The Ashley Horner diet is a clean and healthy diet. He used to eat clean food usually. She also follows the same diet routine in the off-season. She follows a Paleo-type diet. She always adds some cream to her morning coffee.So Here you can read in-depth about Ashley Horner workout routine and her diet routine so let’s start with her bio.

Who is Ashley Horner?

Ashley Horner is a professional bodybuilder and fitness model. She interested in fitness and bodybuilding since she was a teenager.She always used to play soccer and also enjoyed lot of years in gymnastics. She trained his body hard to take participate in her first competition.

  • Nationality: American
  • Profession: Bodybuilder and Personal Trainer
  • Year-Of-Birth: N/A

Here is the link to Ashley’s Instagram Profile @ashley.hornerHer first competition was Cape Cod America. The competition was on the 19th of April 2008. She practiced her first competition by taking suggestions from a local fitness instructor.The guy who changed her life named Rhonda Finlayson. He helped her at every step.[incontent_ads]

Ashley Horner Accomplishments

  • 2012 Bodybuilding.com BodySpace Spokesmodel 3rd
  • 2011 NPC West Coast Classic Bodybuilding
  • 2011 Figure and Bikini Championships 1st
  • 2011 NPC West Coast Classic Bodybuilding2011 Figure and Bikini Championships 1st
  • 2008 OCB Spirit of America 1st

Also Read: Halsey Diet and Workout

Ashley Horner Body Measurements or Stats

  • Height — 5’4”
  • Weight — 122 lbs – 129 kg
  • Breast —‎ Will Get Soon
  • Waist —‎ Will Get Soon
  • Hips — Will Get Soon

If we want to have a good physique body then we need to concentrate on our diet and workout. She follows her diet plan and workout very strictly. We have to avoid processed foods from our diet and only focus on fresh and clean foods.If you want to have a healthy body then you have to control the food that you eat. That means you have to eat healthy food that gives your body healthy macronutrients like protein, carbs, and fats. You need to maintain the balance between them.

Ashley Horner Diet

Ashley Horner Diet

If we see the facts about diet, Our health depends on two things. The first one is, What type of diet we take every day. The second thing is that what type of exercise we do in our daily routine.You need to take care of calories in your diet plan and many factors like macros protein, carbs and fiber. You must need to know that eating and sleeping is the most important activity in fitness and healthy life.She told a lot about her diet in many interviews. She likes to eat fish, raw tuna. She also likes to eat nuts, fresh berries, and all animal proteins.As you read first that Ashley follows a special type of diet called 'Paleo type'. She usually takes more protein shakes throughout the day to feel energetic.[incontent_ads]

  • Meal 1: Coconut Pancakes made with ¼ Cup Coconut Flour, 4 Egg Whites, 2 tbsp. Coconut Extract, 1 tsp. Baking Powder and 2 tbsp. Splenda
  • Meal 2: Protein Shake, Celery and Nuts-N-More Peanut Butter (2 tbsp.)
  • Meal 3: 4 oz. Chicken Breast, Mixed Veggies, ½ Avocado and 1 Whole Sweet Potato
  • Meal 4: ½ a cup of Cottage Cheese, Raw Almonds and a Small Apple
  • Meal 5: Fish and 1 cup of Steamed Veggies
  • Meal 6: Protein Shake

She also told about her morning routine. She enjoys coconut pancakes out of coconut flour. She always plans her meal that can keep energy levels and blood sugar levels high.Ashley sometimes cheats her meal. Her favorite cheat meal is Pizza at her favorite pizza shop with Cobb Salad and Creamy Dressing.

Ashley Horner Workout

https://www.youtube.com/watch?v=It-B8xhkZy4Before starting the workout routine or training routine, make sure you stay hydrated during workouts by drinking water or energy drinks. And don’t forget to warm-up exercising and make sure to cool down by stretching your muscles out, because It helps you to do injury-free workout or exercise.

Day 1: Cardio/Back/Biceps

Morning Workout:

  • Step Mill with leg weights - 50 Minutes

Afternoon Workout:

  • 4 sets & 12 reps: Lat Pull Down
  • 4 sets & 15 reps: EZ Bar Bicep Curls
  • 4 sets & 12 reps: Seated Compound Row
  • 4 sets & 15 reps: Incline Dumbbell Bicep Curls
  • 4 sets & 12 reps: Bent Over Rows
  • 3 sets & 10 reps: Assisted Pull-Ups
  • 4 sets & 15 reps: Cable Bicep Curls

Evening Workout:

  • Crossfit WOD

Day 2: Cardio/Shoulders

Morning Workout:

  • Step Mill with leg weights - 50 Minutes

Afternoon Workout:

  • 4 sets & 10 reps: Seated Dumbbell Shoulder Press
  • 4 sets & 10 reps: Seated Lateral Raise
  • 4 sets & 10 reps: Standing Front Raise
  • 4 sets & 10 reps: Cable Pulley Side Raise
  • 4 sets & 10 reps: Standing Dumbbell Lateral Raise

Evening Workout:

  • Crossfit WOD

Day 3: Cardio/Legs

Morning Workout:

  • Ocean Swim 1000 meters Free Style (2-minute break)
  • Running of 2 miles

Afternoon Workout:

  • Walking Lunges
  • 4 sets & 12 reps: Deadlifts (150 lbs.)
  • 4 sets & 14 reps: Overhead Barbell Squat
  • 4 sets & 20 reps: Barbell Back Squats
  • 4 sets & 15 reps: Plie Squats
  • 4 sets & 10 reps: Reverse Lunges
  • 4 sets & 20 reps: Leg Extensions
  • 4 sets & 20 reps: Pronate Hamstring Curls

Day 4: Cardio/Chest

Morning Workout:

  • 5 kilometer running

Afternoon Workout:

  • 4 sets & 15 reps: Dumbbell Chest Press Flat Bench
  • 4 sets & 15 reps: Incline Dumbbell Chest Press
  • 4 sets & 15 reps: Decline Dumbbell Chest Press
  • 4 sets & 15 reps: Dumbbell Flat Bench Flys
  • Weighted Push Ups

Evening Workout:

  • Crossfit WOD

Day 5: Cardio/Biceps/Triceps

Morning Workout:

  • Step Mill with leg weights - 50 Minutes

Afternoon Workout:

  • Bodyweight Dips (warm-up)
  • 4 sets & 20 reps: Cable Press Downs
  • 4 sets & 20 reps: Barbell Biceps Curls
  • 4 sets & 20 reps: Triceps Press downs
  • 4 sets & 20 reps: Overhead Dumbbell Triceps Extensions
  • 4 sets & 20 reps: Standing Dumbbell Bicep Curls

Day 6: Yoga/Core Training

  • Yoga
  • Core Training 30mins


It’s not easy to become like her overnight. But it took her a lot of years of struggle to get the physique that she has today. We can evaluate that after taking a look at Ashley Horner diet and Ashley Horner workout that If we want to be like her then we need to work hard for it and her daily routine inspire us and motivate us to get a healthy body.




Workout Plan

Get results fast with workout & nutrition plans from the pros


workout articles and videos written by the world leaders in health and fitness. Detailed explanations & walkthrough videos included

28-day clean eating meal plan free download

full transformation guides with workout tracking, meal planning and nutritional advice, and supplement information.

JYM protein supplements for great physique
10% off

all supplements, gear, and apparel, and free shipping on all U.S. orders.

7-day Free Trial of BodyFit
JYM shortcut to shred supplement stack
Ashley Horner

Supplement Stack

Why Optimum Nutrition?

Before a single machine is turned on in our manufacturing facilities, Optimum Nutrition procurement professionals carefully select the most premium raw materials.

ON is about three things:

Uncompromising Quality

experiment icon

Category Innovation

Customer Satisfaction

JYM Supplements awards Fit Blog
"The world's leading supplement brand"

Ready to look like 

Ashley Horner


Unlimited Access FREE

Get results fast with workout & nutrition plans from the pros

Transforming your body is hard. BodyFit helps make it easy with user-friendly workout tracking app, thousands of workouts, and discounts to the best supplements in the world.

EXCLUSIVE access to 2,500+ plans

Easy progress tracking BodyFit app

10% off ALL supplements & gear

Download our free 28 day clean eating meal plan 👇
© 2022 GHM Tech. All right reserved.