Here’s how the morning routine guru primes himself for peak physical performance.
Ashton Hall has taken the internet by storm, thanks to his unconventional morning routine that recently went viral. If you’ve been on social media, you’ve probably seen him — or the parodies of him — waking up at precisely 3:52 a.m., plunging his face into a bowl of ice water, and diving into a pool. Yes, that’s Ashton Hall.
Beyond the buzz surrounding his daily habits, Ashton Hall has made a name for himself as a respected online fitness coach and trainer. His influence extends far beyond his morning routines, as he’s recognized by prominent men’s lifestyle accounts and even featured in coverage by CNN. With over three million YouTube subscribers and a staggering ten million Instagram followers, Hall has built a massive and loyal audience.
While opinions on his morning routine vary, one thing is undeniable: Ashton Hall boasts a chiseled, muscular physique that’s hard to overlook. This post will closely examine the workout regimen behind his well-defined frame.
| Full Name: Ashton Hall | ||
| Weight | Height | Date of Birth |
| (102 kg) 225 lbs | (178 cm) 5’10” | 10/24/1995 |
| Profession | Era | Nationality |
| Fitness Professional, Internet influencer, Online Coach | 2020s | American |
Who Is Ashton Hall?
Ashton Hall was a former running back for Alcorn State University in Mississippi. Before his football career, the Florida native used to work moving furniture. He also worked at LA Fitness as one of the gym instructors.
Hall has always shared his life and progress on social media, especially his workouts. However, due to his football career, he didn’t quite focus on it intently.
“I didn’t really do much thinking past me creating content. It was football, football, football, and then I’m going to make it to the NFL. I’m going to take care of my family.”
— Ashton Hall
When his professional football career didn’t progress as expected, Hall switched to fitness. However, working as a furniture mover almost affected this as he fell out of shape. He picked up the pieces, and when he started seeing results, he was motivated to replicate that feeling to other people.
“I was looking amazing, and I was feeling even better. So I was like, ‘Yo, I got to give this feeling to other people.”’
— Ashton Hall
With this, Ashton Hall began building his social media presence and became popular for his fitness and everyday lifestyle routines. Here is his recent six-hour morning routine that has everyone talking.
Ashton Hall’s Six-Hour Morning Routine
- He wakes up at 3:52 a.m. with his mouth and nose taped (this is believed to reduce snoring and improve sleep apnea).
- He strolls to the bathroom and brushes his teeth with Saratoga water in a glass bottle.
- Next, he cuts some lemons, puts them in a bowl of ice, and plunges his face into the bowl multiple times.
- He does some cardio, weight training exercises, and swimming exercises for about thirty minutes.
- Then he eats a banana and rubs the peel all over his face (this is believed to treat hyperpigmentation and acne).
- Finally, he has avocado toast for breakfast just before nine in the morning.
Ashton Hall’s Workout Routine
Regarding cardio, HIIT, strength training, and different training splits, Hall has them covered and incorporates them into his workout routine. The training style largely depends on how his body feels, but overall, his routines hit every muscle group. Below are some of his workouts.
Ashton Hall’s 30-minute Full-Body Workout
Before starting his full-body workout, Ashton Hall does warm-ups, which help increase blood flow and improve exercise performance (1). He does arm circles, shoulder stretches, and bodyweight bent-over flyes for about five to seven minutes. Then, he does his major exercises and ensures he gets at least 20 minutes of rest between exercises.
| Exercises | Sets | Reps |
| Push Ups into Deadlifts | 5 | 5 or 30 Seconds |
| Stiff Leg Deadlifts into Snatches | 5 | 13 or 30 Seconds |
| Pulse Squats into Shoulder Presses | 5 | 7 or 30 Seconds |
| Bent Over Rows into Romanian Deadlifts | 5 | 7 or 30 Seconds |
| Front Squats into Ab Rotations | 5 | 8 or 30 Seconds |
| Deadlifts into Arm Reaches | 5 | 10 or 30 Seconds |
Ashton Hall’s Training Split
Back Workout
Ashton Hall starts training his back by doing wide-grip pull-ups as warmups.
| Exercises | Sets | Reps |
| Wide Grip Lat Pulldowns | 4 | 12 |
| Underhand Bent Over Row into a Deadlifts | 4 | 12 |
| Cable Seated Rows | 4 | 12 |
| Straight Arm Pulldowns | 4 | 12 |
Leg Workout
He starts with warmups on a bike but emphasizes that you can walk for at least ten to fifteen minutes if you don’t have a bike. Hall also incorporates bodyweight lunges before his major leg workouts.
| Exercises | Sets | Reps |
| Heel Elevated Goblet Squats with Dumbbells | 4 | 8 |
| Deficit Bulgarian Split Squat with Dumbbells | 4 | 12 |
| Deficit Sumo Squats with Dumbbells | 4 | 6 |
| Superset — Jump Squats & Lunges | 4 | 10 |
Chest Workout
Ashton Hall uses a mix of free weights and machines for his chest exercises.
| Exercises | Sets | Reps |
| High Cable Chest Flyes | 4 | 12 |
| Incline Dumbbell Chest Presses | 4 | 12 |
| Machine Chest Presses | 4 | 10 |
| Superset — Machine Chest Dec Flyes & Machine Chest Dips | 4 | 10 |
Shoulder Workout
| Exercises | Sets | Reps |
| Lateral Raises | 4 | 8 |
| Seated Overhead Shoulder Presses | 4 | 8 |
| Superset — Underhand Reverse Smith Machine Pulls & Bent Over Rear Delt Flys | 4 | 8 |
| Superset — Straight Bar Front Presses & Cable Machine Front Raises | 4 | 8 |
| Standing Side Cable Pulls | 4 | 12 |
Workout Notes
Ashton Hall trains well using a good mix of compound and isolation exercises. He also keeps his rep count in the 8-12 range and does sets between 3-6, which research shows is ideal for muscle growth (2). Below are other key details from Ashton Hall’s workouts that are essential to note.
Specific Warm-Ups
For most of his training, Ashton Hall starts with specific warm-ups and stretches. Warm-ups increase overall exercise performance. However, this study shows that specific warmups increase fast SSC muscle performance, which is key for explosiveness when training (3).
Strength Training, Cardio, and HIIT
Ashton Hall incorporates strength training, cardio, and HIIT into his workouts. Combining these training methods can maximize fat loss and help one maintain a healthy weight. Variety is also a great way to prevent training monotony and could help people break out of a training plateau.
Controlled Reps
Controlled reps can enhance the recruitment of muscle fibers and improve muscle control. They can also improve technique and coordination, especially when trying out new routines. Ashton Hall believes in you controlling the weight and never letting the weight control you.
Time Under Tension
Ashton Hall also applies the principle of time under tension when training. This is a key way to induce muscular fatigue, boosting muscle hypertrophy (4).
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References
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
- Andrade, D. C., Henriquez-Olguín, C., Beltrán, A. R., Ramírez, M. A., Labarca, C., Cornejo, M., Álvarez, C., & Ramírez-Campillo, R. (2015). Effects of general, specific and combined warm-up on explosive muscular performance. Biology of sport, 32(2), 123–128. https://doi.org/10.5604/20831862.1140426
- Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
