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Social media has revolutionized the way we view health and fitness. TikTok, Instagram, and YouTube provide on-demand access to fitness influencers, trainers, and everyday people. With one click, we can see their workout routines, fitness tips, and inspirational transformation stories.
As we digest this wealth of information, the popularity of viral challenges and fitness trends continues to surge. In many ways, this shapes how we perceive health and exercise.
While viral fitness influencers provide motivation, others may form unrealistic expectations or even spread misinformation. One influencer currently making global headlines is Ashton Hall. He gained widespread attention after posting his extensive morning routine, gaining over 750 million views.
With many people discussing his crazy daily habits and even making parodies, we’ve put together his full workout routine. If you look at his physique, he’s clearly doing something right, Here’s how to train and live like a viral social media sensation.
Key Takeaway
Ashton Hall is an American former running back turned fitness influencer with over 13 million followers. His social media content includes motivational videos, training courses, workout tips, and lifestyle advice.
His extensive six-hour morning routine recently went viral, gaining over 750 million views. It includes plunging his face into ice, exercising, and rubbing banana peel on his face. He starts his morning routine at exactly 3:52 am, waking up with his mouth and nose taped.
He incorporates strength training, cardio, and HIIT into his workouts. At around 9 am, he finishes his routine by eating his breakfast.
Viral Social Media Star Ashton Hall Shares His Intense Workout Routine
If you’ve been on social media recently, you probably know Ashton Hall. You’ve either seen him or the many different parodies of him, performing an intense daily morning routine. His unconventional morning routine has recently taken the social media world by storm, earning him over 750 million views.
Imagine waking up at 3:52 am and plunging your face into ice-cold before diving into a pool. Follow this with an intense mixture of strength training and cardio and after six hours, you’re ready for the day. This is the daily morning routine of social media star Ashton Hall.
Beyond his crazy morning habits, Hall has made a name for himself as an online personal fitness coach. He’s recognized by several well-known fitness outlets as one of the leading influencers in 2025. Alongside this, his incredible physique and larger-than-life personality have earned him over 13 million loyal social media followers.
While debate is ongoing regarding the scientific credibility of his morning practices, his incredibly muscular physique is hard to overlook. This is his crazy morning routine that’s got the fitness world taking.
| Ashton’s Morning Routine | Details |
|---|---|
| Step 1 | Wake up at 3:52 am. Hall tapes his nose and mouth as he believes this helps reduce snoring and improve sleep apnea. |
| Step 2 | Morning bathroom break. Hall brushes his teeth with Saratoga water in a glass bottle. |
| Step 3 | Hall prepares a bowl of iced lemon water by cutting several lemons and placing them in a bowl of ice. He plunges his face into the bowl several times. |
| Step 4 | Hall performs 30 minutes of intense training. This consists of cardio, weight training, and swimming exercises. |
| Step 5 | Hall eats a post-workout banana and rubs the peel over his face. He believes this helps with acne and hyperpigmentation. |
| Step 6 | At around 9 am, Hall eats his breakfast. This consists of avocado toast. |
A Detailed Look Into Ashton Hall’s Workout Routines
Hall incorporates a mixture of strength training, cardio exercises, and high-intensity interval training throughout each week. His workout routines tend to hit every muscle group, with his training style depending on how his body feels.
Before starting his full-body routine, Hall performs a dynamic warm-up for around 5–7 minutes. He does this to warm-up his muscles and increase blood flow before his training. This consists of three main components.
- Arm Circles.
- Shoulder Stretches.
- Bodyweight Bent-Over Flyes.
| Exercise | Sets And Repetitions |
|---|---|
| Push-Ups x Deadlifts | 5 sets x 5 reps/30 seconds |
| Stiff Leg Deadlifts x Snatches | 5 sets x 13 reps/30 seconds |
| Pulse Squats x Shoulder Presses | 5 sets x 7 reps/30 seconds |
| Bent-Over Rows x Romanian Deadlifts | 5 sets x 7 reps/30 seconds |
| Front Squats x Ab Rotations | 5 sets x 8 reps/30 seconds |
| Deadlifts x Arm Reaches | 5 sets x 10 reps/30 seconds |
Hall performs a mix of compound and isolation exercises. He tends to use supersets, meaning he performs one exercise after the other with no rest in between.
When he’s not performing his full-body routine, he splits his training into four major muscle groups. These are the back, legs, chest, and shoulders. Here’s a more detailed look at his split training routines.
Chest Workout
Ashton’s chest workout consists of a mixture of free weights and chest machines. He uses five different chest exercises, which consist of compound horizontal pressing movements and isolation exercises.
| Exercise | Sets And Repetitions |
|---|---|
| High Cable Chest Flyes | 4 sets x 12 reps |
| Incline Dumbbell Chest Presses | 4 sets x 12 reps |
| Machine Chest Presses | 4 sets x 10 reps |
| Machine Chest Dec Flyes x Machine Chest Dips | 4 sets x 10 reps |
Shoulder Workout
Like his chest workout, Hall uses a mixture of compound vertical pressing exercises and isolation movements. He performs seven shoulder movements with two supersets toward the end of his workout.
| Exercise | Sets And Repetitions |
|---|---|
| Lateral Raises | 4 sets x 8 reps |
| Seated Overhead Shoulder Presses | 4 sets x 8 reps |
| Underhand Reverse Smith Machine Pulls x Bent-Over Rear Delt Flys | 4 sets x 8 reps |
| Straight Bar Front Presses x Cable Machine Front Raises | 4 sets x 8 reps |
| Standing Side Cable Pulls | 4 sets x 12 reps |
Back Workout
Hall keeps things simple for his back workout. He starts with some wide-grip lat pulldowns to warm up before his four main movements. These consist of a compound row/ pull superset and two back isolation exercises.
| Exercise | Sets And Repetitions |
|---|---|
| Wide Grip Lat Pulldowns | 4 sets x 12 reps |
| Underhand Bent-Over Rows x Deadlifts | 4 sets x 12 reps |
| Cable Seated Rows | 4 sets x 12 reps |
| Straight Arm Pulldowns | 4 sets x 12 reps |
Legs Workout
Hall warms up before his left workout by using the static bike. If you don’t have access to one, he said that you can supplement this with 10–15 minutes of walking. Following this, Hall performs walking lunges before beginning his main movements.
His main leg workout consists of three compound squat movements using dumbbells. He finishes with a dynamic superset consisting of jump squats and lunges.
| Exercise | Sets And Repetitions |
|---|---|
| Heel Elevated Dumbbell Goblet Squats | 4 sets x 8 reps |
| Deficit Bulgarian Dumbbell Split Squats | 4 sets x 12 reps |
| Deficit Dumbbell Sumo Squats | 4 sets x 6 reps |
| Jump Squats x Lunges | 4 sets x 10 reps |
Each of Hall’s workouts uses a mixture of compound and isolation exercises. He likes to perform several supersets, mainly at the end of each workout. Hall uses four sets per exercise, keeping his repetitions in the 8–12 range. He tends to start with specific warm-ups and stretches before each session. This means that he works the same muscles and movement patterns used before performing his main working sets. Hall believes that the main focus should be on controlled reps and time under tension. He believes that both of these are vital for muscle recruitment and muscle growth.
Who Is Ashton Hall?
| Ashton’s Profile | Details |
|---|---|
| Nationality | American |
| Date Of Birth | October 24, 1995 |
| Weight | Approximately 225 pounds (102 kilograms) |
| Height | 5′ 10″ |
| Profession | Health And Fitness Influencer, Online Coach |
| Era | 2020s |
As a former running back, Ashton Hall grew up dedicated to a career in football. Before this, he worked moving furniture and as an instructor at his local gym. While he often shared his fitness progress on social media, his football career meant that this was never his sole focus.
“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
As his footballing career began to plateau, he switched his focus to fitness. After falling out of shape a little at the beginning, he began to see progress and became hooked on his new lifestyle.
“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
Following this, he began building his social media presence by posting workouts, motivational messages, and daily tips. At the time of writing this, he has over 13 million followers and is widely known throughout the community.
A Passing Trend Or New Workout Blueprint?
As the rise of social media fitness influencers continues, stars such as Hall will continue shaping the content we see. If we can learn to separate the good from the bad, many more people like Hall have valuable insights.
Ashton Hall’s workout routine certainly isn’t for the faint-hearted. While it possesses scientific merit, it’s probably not sustainable for most people with other jobs and commitments. Therefore, the best thing to do would be to take away some of the principles used and apply them to your lifestyle.
Frequently Asked Questions
Ashton Hall is an American fitness influencer with over 13 million followers. After playing as a running back during school, he transitioned to the fitness industry. In early 2025, he went viral after detailing his extensive morning routine.
Ashton Hall’s morning routine went viral mainly because of how crazy and extreme it is. It starts at 3:52 am and features several fitness hacks and tests of physical strength. Many people see it as not sustainable or impossible.
With a large social media following and viral TikTok video, Hall will likely continue making unique fitness content. Alongside this, he’ll continue offering workout tips, motivational advice, and training courses.
About the Author
Chris Marshall, MSc, PT Personal Trainer
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