My Gym Workout – Jan. 4th

FitFam Wednesday,

Hello everyone, I am back with another post specifying my workout for this morning, today was a good workout, nothing complex and yet it got the job done. Some of you may be in “ahh” when reading the workout, because I didn’t do as many sets as I normally would or reps, but that is because I was focusing on other aspects of fitness, my muscular endurance today. I did some ab workouts toward the end and continued to practice my “pistol” squats. 


I learned my lesson, to not skip a warm up, especially if I am doing anything leg day oriented, so I did a proper warm up today. I should really do my dynamic stretching again though to get me really warmed up and pumped, anyways..


Warm up:

  • Treadmill: 12 minutes, 2.0 incline, 3.8 speed

Workout Session:

  • Bench Jumps: 1 x 15-20 reps 
  • Dumbbell squat to overhead press: 1 x 15-20 reps, 40lb
  • Bentover dumbbell skiers: 1 x 15-20 reps, 40lb
  • Rotational walking lunges: 1 x 15-20 reps, 20lb
  • Dumbbell chest press: 1 x 15-20 reps, 30lb
  • Dumbbell pullovers: 1 x 15-20 reps, 15lb
  • Roman chair sit ups: 1 x 15-20 reps
  • Straight leg bicycles:1 x 15-20 reps

That is all folks. If you are interested in seeing any of my other workouts, please click Here.

Feel free to leave your workouts in the comment section, share feedback and share the workouts on your social media with friends and family. Thank you for stopping by.


Your fitness blogger,

Shay-lon xxx


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Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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