What Does The Aspen Rae Workout Routine Look Like?
This raven-haired beauty might only be 5’4″, but don’t underestimate her by any means; she could easily kick butt and take names. Whether you’re curious how she got to look like that or would like some pointers, we have some insight into the Aspen Rae workout routine.
General Information
Ms. Rae was raised in San Jose, California. However, she’s now known throughout the country because of her incredibly muscular figure.
Today, she’s an internet personality and model. She’s also an actress and a competitor on the National Physique Committee (NPC) shows. She weighs less than 115 pounds and is 5’4″, and those pounds are pure muscle.
She’s felt like she was predispositioned to sports. Early on, she was running in marathons and on the swim team. In fact, throughout both high school and college, she participated in sports.
While she was still participating in sports in college, she had a desire to bulk up a bit. She had a skinny frame and wanted to increase her muscle mass and tone her body. This is when she decided to head to the gym and lift some weights. From all the variations of exercises, she felt a bit overwhelmed by which physical activities would be best for her. That’s when she decided to hire a fitness coach.
Fortunately for her, she noticed progress a few weeks after she began. By the time a year had gone by, the results were even more noticeable. So much so that she started thinking about competing against other hard-bodied contestants on a fitness show. Her coach steered her in the right direction, and now look at how that paid off for her. She’s a household name in the fitness world.
Getting into the fitness world
She dipped her toes into the fitness world by competing in NPC bikini shows, which went over well. It, however, wasn’t her cup of tea. Her muscular upper body caused her to feel self-conscious among the other contestants. For this reason, she decided to stop participating in the bikini division of the competition. Instead, she participated in the figure division beginning in 2016.
This showed to be a positive decision because she could now gain as much muscle as she wanted without the worry of having to compete among other women who didn’t have a similar body type. At this point, she particularly began to focus on strengthening her back. Today, her back ranks as one of her body parts with the most strength.
Her journey into internet stardom began when she started webcam modeling at 18 years old. This isn’t the kind of thing most parents approve of, especially religious, conservative ones like Aspen’s. However, the exact opposite was true. Her mother even rushed out to purchase Penthouse when she was featured in it.
Her true claim to fame was when she participated in a national figure competition. She took first place in this competition and was able to earn her Pro card — a card that basically states you’re one of the elite in physical fitness. It’s essentially stating that you can enter into the world of professional bodybuilding. It’s an honor bestowed on a limited number of people in the industry.
Has a degree
While her dream was always to be an online model, she did take the initiative to earn a bachelor’s degree in psychology from California State University, Monterey campus. So beware: she not only can kick your butt, but she can also psychoanalyze you at the same time!
Despite being born in 1990, she retired from the adult film industry in 2017 because she wanted to focus on her fitness career. At that point, she had already starred in 44 films.
As of 2022, Aspen’s net worth was $5 million, all made from modeling, social media, advertising campaigns, films, endorsements, and more.
What Nutrition Does it Take to Get Aspen’s Body?
From what we see from her diet choices, she’s a firm believer in you are what you eat. She wanted to be a bodybuilder, so she chose to eat like one, as least like some of the more well-known ones.
Her diet during competition times and throughout the rest of the year remains the same. She weighs her food. This is a way for her to ensure she’s eating the proper portions, so she doesn’t overeat. As noted by LIVESTRONG, a person needs to do more than weigh food to lose and maintain weight, though. It’s also important to watch what you eat, and that’s just what Aspen does.
Every day, she eats six meals per day to keep her energy levels high and provide her with the nutrients necessary for bodybuilding. Primarily, she focuses on eating healthy carbohydrates, low-fat proteins, and high-quality fats. For instance, egg whites might be her protein for one meal. Sweet potatoes or brown rice might be her carbohydrate for another meal. When she’s choosing fats, she opts for ones like almond butter or avocado.
Whenever she’s preparing for a competition, she’s stringent about her diet. She still remains on the same diet during non-competition times, but at this time, she gives herself some leniency with a cheat meal here and there.
What Does the Aspen Rae Workout Routine Look Like?
Aspen is a gym rat, to say the least. She’s there six days out of the week. And she even maintains this routine in the off-season.
Monday
Mondays are the first day of the business week and are often a drag for some people. They struggle to get out of bed and get in gear. However, Aspen’s dedication and perseverance are traits that most people would envy because she opts to work on her “weakness” every Monday — her legs.
On this day, she performs movements slowly, as to not strain the leg muscles while gradually building muscle. She admits that it takes a great deal of patience and effort to train weaker parts of your body.
When she workouts on Mondays, these are the exercises she performs:
- Single-leg press
- Barbell squats
- Leg extensions
- Lunges
- Sumo squats
- Weighted glutei bridge
- Straight-leg deadlift
She performs three sets of every one of these exercises. And she performs 10 repetitions per set for all the exercises besides lunges and sumo squats. For lunges, she performs 15 reps, while she does eight reps of the sumo squats.
Tuesday
Tuesdays are arm days for Aspen Rae. You’ll find her performing the following exercises:
- Dumbbell curls – 3 sets
- Close-grip bench press – 5 sets
- Skull crushers – 4 sets
- Tricep pushdowns – 3 sets
- EZ-bar curl – 5 sets
- Dips – 4 sets
- Hammer curls – 4 sets
She performs 10 repetitions of every one of the exercises besides the close-grip bench press and dips. She does dips until failure and performs 12 repetitions of the close-grip bench press.
Wednesday
On Wednesdays, she’s in the gym working her abs and back. Fortunately, upright rows and assisted pull-ups are her two favorite exercises, so this day is a breeze for her. Well, as much of a breeze as lifting heavy weights can be.
The activities she performs on this day include:
- Lat pull-downs – 10 reps
- Dead bug – 15 reps
- Assisted pull-ups – 10 reps
- Russian twists – 20 reps
- Cable upright rows – 15 reps
- Single-arm upright rows – 10 reps
- Hanging leg raises – 12 reps
- V-ups – 15 reps
- Bicycle crunches – 20 reps
She does four sets of every one of these exercises, except the assisted pull-ups. She only performs two sets of these exercises.
Thursdays
It probably won’t shock you when we mention that she’s still going strong on Thursdays. This is another leg day for her. On this day, she performs five exercises, including:
- Barbell dip – 4 sets, 12 reps
- Smith machine lunge – 4 sets, 8 reps
- Smith machine squat – 6 sets, 15 reps
- Leg extension – 5 sets, 10 reps
- Barbell deadlift – 4 sets, 12 reps
Fridays
Friday is cardio day. While some people are thinking about going out, she’s thinking about burning calories as part of the Aspen Rae workout routine.
She’s mainly performing high-intensity interval training. It not only builds her endurance, but it also helps train her muscles in a way that resistance training can’t.
She kicks off her workout on an exercise bike to get her muscles warmed up and her blood pumping. Her workout on this day also includes jump roping in one-minute intervals, holding a front plank for one minute at a time, doing 45 repetitions of the mountain climber, and doing 30 push-ups.
Saturday
Saturdays are shoulder days. And this is when she’s doing four sets of the following exercises:
- Lateral raises – 8 reps
- Upright rows – 12 reps
- Alternating dumbbell front raises – 10 reps
- Rear-delt high rope pull raise – 12 reps
- Dumbbell shoulder press – 10 reps
Sunday
Sunday is essentially a rest day according to the Aspen Rae workout routine. It gives her body time to recover from all the stress she put it through the days before. It could include going for a walk or hike, though. And we should note that meal planning tends to happen on this day.
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