Oct. 17th Workout


(Ascending & Descending pyramid) barbell back squat:

  •  1 x15, 75 lb
  •  1 x 10, 85 lb
  •  1 x 5, 100 lb
  •  1 x 1, 135 lb
  •  1 x 1, 135 lb
  •  1 x 5, 100 lb
  •  1 x 10, 85 lb
  •  1 x 15, 75 lb

Tri-set superset:

  • Front squat: 4 x 2-5, 100 lb
  • Goodmorning: 4 x 10, 40 lb
  • DB goblet squat: 40 lb


  • Romanian barbell deadlift: 4 x 2-5, 225 lb
  • Alternate EZ bar lunges: 4 x 2-5, 60 lb


  • Overhead squat: 4 x 2-5, 45 lb barbell
  • Barbell stiff-leg deadlifts: 4 x 2-5, 135 lb

HIIT: (5 rounds)

  1. plank leg raises: 15 seconds
  2. plank jacks: 15 seconds
  3. plank arm raises: 15 seconds
  4. plank jump ins: 15 seconds

and 1 minute rest between rounds.


At the top is the routine I followed in the previous I posted for squats. If you enjoyed this workout, be sure to like, comment, share, and follow! thanks!


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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