Phase Two: Six week to shreds. Week One, Day Two

Warm up:

  • 2-3 minutes, step up with knee raise


  • Barbell shoulder press: 4 x 9-11. 45 lb. 1 minute bench step up between each set
  • Standing alternating DB press: 3 x 9-11. 50 lb. 1 minute kettlebell swings (8 kg) between each set
  • Smith machine one arm upright row: 3 x 9-11. 45 lb. 1 minute sprints between each set
  • Barbell squat: 3 x 9-11. 95 lb. 1 minute battling ropes between each set
  • Barbell deadlift: 3 x 9-11. 135 lb. 1 minute med ball slam (10 lb) between each set
  • Walking lunge: 3 x 9-11. 20 lb. 1 minute mountain climbers between each set
  • Standing calf raises: 3 x 9-11. 1 minute lateral bounding between each set
  • Seated calf raises: 3 x 9-11. 110 lb. 1 minute skipping in place between each set

Fitness Wonderwoman,

Shay-lon xo


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Hello! I have just recently graduated with my exercise science degree May 2016, yay! I am more than happy; and decided that since my passion is for fitness/health, I would write about it and share my journey with others because in my opinion health is everything (both mental and physical). I am 24 years old, and reside in the states. I enjoy being active anyway possible and want to get my cert in personal trainer and also be a wellness coach. I love to eat and don't believe in eliminating, but rather moderation. I hope that my blog post will inspire, motivate and encourage you all to want to be the healthiest person you can be! It all begins with "I can" and "I will" :) -Shay-lon P.S feel free to follow me on social media and or email me, l don't mind answering questions or simply networking. Would love to hear from you all.

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