Many see three-time Bikini Olympia champion Ashley Kaltwasser as the greatest of all time (G.O.A.T.) of her division and undoubtedly one of the best athletes in the IFBB Pro League. She holds the record for most pro wins of any athlete, 50. No other competitor, male or female, even has 30.
If Kaltwasser were to retire, no one would look down on the decision; her legacy would be immortalized. However, she acknowledged that her bodybuilding career is far from over, and she’s ready to start her 2025 campaign.
Kaltwasser stood with her coach, Adam Bonilla, and shared that her four-month off-season, which featured deloading, cardio, and stimulants, may help her return to competition.
I was very minimal on my caffeine, so I can re-sensitize to it.
—Ashley Kaltwasser
Kaltwasser’s shoulder training highlights comprised the following:
Ashley Kaltwasser’s Shoulder Workout
- Seated Front Dumbbell Raise
- Seated Dumbbell Press
- Incline Front Raise
- Single-Arm Cable Lateral Raise
- Reverse Pec-Deck
The sets and reps for the workout were not shared. Kaltwasser weighed in at 126.4 pounds. Bonilla analyzed her physique and was pleased overall but noted what was absent:
A little pop is gone. We got to hit the weights hard, but your body fat for the off-season is perfect.
—Adam Boniila
Kaltwasser and Bonilla acknowledged that shoulders and glutes needed the most work. Bonilla concluded that Kaltwasser was 12-14 weeks away from being stage-ready, and Kaltwasser concurred.
I aim for a June show date.
—Ashley Kaltwasser
The duo did not disclose specific details about their plan but did share that cardio would increase while slowly restricting calories and increasing training intensity. The increase in cardio alone has been shown to help promote weight loss. (1)
Ten IFBB Bikini division shows are scheduled for June 2025, including the Mile High Pro and Nevada State Pro, both of which Kaltwasser has previously won.
Kaltwasser does not have to compete until the 2025 Olympia on Oct. 9-12, 2025, because she earned a qualification by finishing second to Lauralie Chapados at the 2024 Bikini Olympia. If Kaltwasser wins pro shows, other competitors will not qualify for the Olympia as qualifications do not pass down; only pro show winners who have yet to qualify can earn spots on the Olympia stage.
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Reference
- Donnelly JE, Honas JJ, Smith BK, Mayo MS, Gibson CA, Sullivan DK, Lee J, Herrmann SD, Lambourne K, Washburn RA. Aerobic exercise alone results in clinically significant weight loss for men and women: midwest exercise trial 2. Obesity (Silver Spring). 2013 Mar;21(3):E219-28. doi: 10.1002/oby.20145. PMID: 23592678; PMCID: PMC3630467.
Featured Image: @ashleykfit on Instagram
