Man-Makers (Exercise How to)

https://www.youtube.com/watch?v=iMNnvhg1JcM

 

I call these WOMAN MAKERS! 😀 

It is probably obvious why I call them “Woman makers” instead, basically because I am female and I am cool like that; but don’t get offended men, because they are formally called “man-makers”. 

Now the majority of you are probably thinking “WHAT IN GOD’S NAME IS THIS” and I don’t blame you because in ordinary gyms, you don’t normally see this workout being performed BUT in a CrossFit gym, oh yeah this workout is being done like no tomorrow baby, lol. I would know.. just ask me how 🙂

If none of you have tried this particular exercise, look out because it is no joke and no easy movement and imagine having to do this timed (having to get so many done in under a certain time) – yes I was THAT person. I however, used about 20-25 lb dumbbells .. so that didn’t make my job any easier and some people use heavier than that and others go lighter – doesn’t matter because this workout isn’t easy. I will start by saying that this workout is performed differently depending on the CrossFit box and who is teaching you, so don’t be alarmed by the video up top, some people perform it this way and others add other things to it but this video will give you an idea on how to perform the movement, good luck 🙂

How Do You Perform A ‘Man-Maker’:

  1. Start with positioning a pair of dumbbells (that you know will be easy for you to do with this movement) in front of you, parallel to each other.  You will want to keep your back flat, bend forward, and squad down grasping the dumbbells. 
  2. Initiate the movement by kicking one leg back and the other so that you are in the push up position while holding onto the dumbbells. You will do a one-arm row on each side (bring the elbow up as high as you can)
  3. Hop with your weight forward and rise up by cleaning the weights (bring dumbbells up to shoulder level), descend into a squat, and explosively rise up, then press weights overheard to full arm extension. 
  4. you will lower the dumbbells back to shoulders, then bend over as you squat down to return the weights back to the floor in front of you
  5. Repeat for the recommended repetitions

As you can tell this movement can be highly difficult for beginners and with few steps, there is still a technique involved so that you minimize injury. The important part not choosing too heavy of dumbbells to do this movement because that can be the DIFFERENCE between hurting yourself and making it all the way through. 

 

What Muscles Are Worked:

  • Quads
  • obliques – to a lesser degree
  • shoulders
  • biceps
  • groin
  • chest
  • traps
  • forearms
  • abs
  • calves
  • middle back
  • triceps
  • lower back
  • glutes
  • hamstrings
  • hip flexors 
  • and outer thighs
  • lats

As you can tell it targets a lot of the body and muscles – because this exercise is considered a total body exercise and calisthenics workout. You really will feel this exercise throughout the body and while I don’t recommend beginners to do this exercise without first trying it with very low weight, I do recommend implementing it to your workout for those who need a good total body day! 

A good challenge with these is to see how many you can do in under 1 minute or under 2 minutes if you feel like a warrior 🙂 I had to do them within 2-3 minute ranges and on a bad day, sometimes 4-5 minutes intertwined with other workouts. 

 

Hopefully all of you are feeling extra adventurous and if so, I want to hear how many you did under that 1 minute or 2 minute 🙂 

 

Fitness WonderWoman,

Shay-lon xo

 
 
 

Podcast: Fitness/health Advice #4

Choose your run.

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/if-you-dont-like-running-long

Today’s podcast I discuss with viewers, how running doesn’t have to be long distance if that isn’t your thing, my tip to you is try sprints or interval training because they bring just as many results and work just as well and can also challenge you 🙂

Phase Two: Week Six|Day 37|Six Weeks To Shreds

Day 37.

Warm up:

 
  • 2-3 minute bench step ups

Workout:

  • Barbell shoulder press: 4 x 2-5. 75 lb (seated) (1 minute bench step up between sets)
  • DB shoulder press: 3 x 2-5, 60 lb (seated) (1 minute kettlebell swings- 8kg  between sets)
  • Standing DB upright Row: 3 x 2-5, 50 lb (1 minute sprints between sets)
  • Barbell squat: 4 x 2-5, 155 lb (1 minute box jumps between sets)
  • Barbell deadlift: 3 x 2-5, 155 lb (1 minute med ball slams- 10 lb between sets)
  • Leg press: 3 x 2-5, 180 lb (1 minute mountain climbers between sets)
  • Standing calf raises: 3 x 4-5 ( 1 minute lateral bounds between sets)
  • Seated calf raises: 3 x 4-5, 180 lb (1 minute skipping in place between sets)

My left knee was not in pain today and for the past couple of days I have been taking glutamine with my protein shake after my workout (which I will explain what glutamine is in another post) and it has helped quite a bit with my muscle recovery. The barbell shoulder press was hard today, that is the heaviest i have lifted while seated and I have to give myself credit because it wasn’t easy by any means. My barbell squat was good, I took my time with it because of the past few days of my knee being dumb and it worked out okay. The leg press, I could have gone higher with 2-5 rep range but didn’t today so.. honestly, I should be hitting 370 for that range .. by now for the leg press. I like that this program implements calf exercises because many people overlook them!

 

Fitness WonderWoman,

Shay-lon xo

 

Let me know how many of you take a glutamine supplement? also, let me know do you implement calf exercises in your workouts?

 
 

Journey To Health Collab|Week Four

https://www.youtube.com/watch?v=8zua36v2zDY

“What Helps You The Most about the YouTube Community”? 

Fitness Collaboration|Six Weeks To Shreds Week 11

Week 11 🙂

https://www.youtube.com/watch?v=99ugMCmdcao

This is last week’s fitness collaboration for my six weeks to shreds program!

Quest Nutrition Review|Cereal Protein Bars|Chocolate Flavor

https://www.youtube.com/watch?v=2FScdJl9qBo&t=1s

Hello Readers,

I ordered some Quest Nutrition Protein Powder and got 3 FREE cereal bars from them and I am going to be doing a review on ALL THREE of them, so yesterday I did my first review on the chocolate flavored one. 

Fitness WonderWoman,

Shay-lon xo

P.S I finally figured out how to show my videos on my blog! Yay 🙂

 

Phase Two: Week 6|Day 36|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium grip): 4 x 2-5. 100 lb (1 minute bench step up between sets)
  • Incline DB press: 3 x 2-5. 70 lb (1 minute DB clean- 20 lb between sets)
  • Decline DB bench press: 3 x 2-5. 60 lb (1 minute running in place between sets)
  • Dips: 4 x 2-5. ( 1 minute kettlebell swing- 8kg between sets)
  • Barbell bench press (close grip): 4 x 2-5, 65 lb (1 minute smith power clean – 75 lb between sets)
  • Smith machine hip thrust: 3 x 4-5, 205 lb (1 minute bench step up between sets)
  • Hanging leg raise: 3 x 4-5 , 10 lb (1 minute bench step up between sets)

Today starts the last week of this particular program & I am so very excited with how far I have come in strength gains and endurance. I ended up adding 10 lb to my hanging knee raise and was able to do the movement like so and even increased my DB incline press by 10 lb and did 5 good reps. 

Let me know what your workout was today? How ya feeling afterwards and any new PR’s.

 

Fitness WonderWoman,

Shay-lon xo

Baked Butter Garlic Shrimp (recipe)

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/recipe-2-baked-butter-garlic

Ingredients:

 
  • 1 lb of raw shrimp, peeled & cleaned
  • 5 tbsp of softened butter
  • 3-4 large cloves of garlic, crushed
  • salt and pepper
  • fresh or dried parsley to use as a garnish
  • lemon wedges (optional)

Direction:

  1. Preheat oven to 425 degrees
  2. Spread butter evenly on the bottom of the baking dish
  3. sprinkle crushed garlic over the butter
  4. add the shrimp 
  5. bake for 7 minutes, then stir/turn shrimp, then bake for another 7-10 minutes
  6. squeeze a lemon wedge if desired and garnish with parsley

This dish would probably go great as part of a pasta dish, or as a side to a steak, even possibly adding it to a salad might be okay. 

How many of you are shrimp fans? let me know in the comment section!

 

Fitness WonderWoman,

Shay-lon xo