Someone’s Else Squat Routine I did

https://www.youtube.com/watch?v=Fh8c8z1mJ8w

I had a fellow blogger who commented on my post about pyramid training and wanted me to try this routine he uses for his squat. I have the routine copied in the description box of my YouTube video and also will post the whole workout in another post as well. 

Thanks bloggers for your continued support on  my blog and YouTube ❤ 

 

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A New Bench Press PR!

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

I hit 105 lb the other day 🙂

 

A New Week, A New Thought

Bloggers,

I decided to add another fun topic to my blog because well, I wanted to and because there are some things I think would be fun to talk about with within this category. This specific category will be called “Thinking Out Loud” & I will post it on Sundays! basically this will integrate my thoughts for the week, current events (preferably around fitness/health), my opinions on certain things in the industry, it might talk on my experiences or tell a story, it might be discussing things outside of the scope of fitness/health, it could be about anything really that doesn’t already fit into my other categories (which I will name at the end of this post) so hopefully all of you will enjoy it greatly because I am looking forward to it myself. 

 

ALSO…For those of you who may not follow my soundcloud account, I have decided that I also want to add another category based off of my podcast & it will be “Tuesday Fitness/health advice & tips” so I will continue my podcast series but will be adding this to the blog as well now because I want everyone to benefit from this 🙂 Which this basically is going to be me giving you advice & tips and also be answering questions that maybe people have asked me or have for me now that could be helpful for others. 

 

ALSO, ALSO… My podcast is supposed to have interviews, current events, Q & A on Saturdays, but I have been slacking and yet to do that, so not only will that continue (as soon as I find ways to get that going) but WHEN and IF I have time, I will be adding guest post to my blog (which is nothing new) but haven’t done it in a  LONG time. Yikes! sorry.  but this will take place on Saturday’s or Sundays possibly – the way I will go about it, is I just have a list of over 100 DIFFERENT TOPICS I want to write about written down and some are meant for guest post and some are meant for me to write about – so basically if I come to you about writing something for me, it is because I feel like you could be a good person to discuss that particular topic BUT this does not mean I don’t allow people to write guest post otherwise, because I have had people come to me about wanting to guest post (which is fine) but I am just really picky because this blog is my baby! lol so don’t take offense if I don’t accept your topic or request to write a post on my blog, because I like to be choosy because I worked my ass off on this blog like everyone else on theirs. 

 

ALSO, ALSO, ALSO.. LOL.. I have been doing Review Wednesday’s on YouTube (so yes, I will be adding them to the blog regularly on Wed whenever I do them) 

 

So with this all being said and laid out, I am hoping going into this new year, my blog will continue to grow, and give everyone something to read about that they are interested in no matter what journey they are on as far as fitness/health goes. 

 

Blog Schedule:

 
  1. Monday: Motivation/Inspiration quotes & my workout for the day
  2. Tuesday: Exercise (how to do/I choose an exercise and discuss it), my workout for the day, YouTube exercise videos, & fitness/health tips & advice
  3. Wednesday: My reviews, injury prevention post & my workout for the day
  4. Thursday: Mental health awareness post & my workout for the day
  5. Friday: No blog post
  6. Saturday: Recipes & my workout for the day, possible guest post
  7. Sunday: “Thinking out loud” Sunday post, possible guest post

Podcast Schedule:

  1. Monday: Motivation/Inspiration
  2. Tuesday: Fitness/health advice & Tips
  3. Wednesday: LGBT+ Topics and discussion
  4. Thursday: Recipes (a lot of times I will share this recipe on Saturday’s blog post for recipes so don’t be shocked if they turn out to be the same thing at times because not everyone follows my blog or podcast.. so I want everyone to hear and see the same things)
  5. Friday: no podcast
  6. Saturday: Interviews, Q & A, current events, misc 
  7. Sunday: no podcast

If anyone has any questions about these two schedules, let me know! As far as YOUTUBE goes, my schedule has not been completely made yet, so when I have that organized, I will be sure to post that schedule as well. 

Keep in mind that I work two jobs and I have studies & with holidays coming up and growing my brand, I will be busy and I might miss days of the week or have to post certain topics on other days because I am hella busy like everyone else in the world, don’t get mad at me, I am only human and I will do my best to continue making fun content that engages all of you! I love all my bloggers and readers and appreciate all of you for being my #1’s 🙂

My Social media (Yes, you can follow me)

YES, I do use them all (some more than others) so feel free to add me! otherwise, everyone have a wonderful Sunday!

 

Fitness WonderWoman,

 

Shay-lon xo

P.S don’t forget my second blog ... https://gaylesbianme.wordpress.com/

Kettlebell Single Leg Deadlifts

https://www.youtube.com/watch?v=z78pTOcbrgo

 

Incline DB Chest Press|Heavy Lifting

https://www.youtube.com/watch?v=R5SCCmk-8FQ

Make sure to subscribe to my YouTube channel for more workouts – and collabs

Follow me on Instagram: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

Twitter: https://twitter.com/ShayM_Fitness

Facebook page: https://www.facebook.com/ShayFitnessWonderWoman/

 

Seated KettleBell Press

 

https://www.youtube.com/watch?v=hkM_-Gbtons

Smith Machine Pistol Squats

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

Today was my first time using the smith machine for pistol squats, 

I have been known to use DB’s and kettlebells and no weights, but using the smith machine was a good change to the workout. I used only the bar for the sake of the video (which was 25 lb) so not much weight but tons of reps, this particular video has me doing 10 reps. Overall, I did 4 x 10 each leg 🙂 Hope you enjoy and remember to sub to my YouTube channel! xo

 

Fitness Wonder Woman,

Shay-lon xo

Smith machine vertical leg press

https://www.youtube.com/watch?v=tMa2lWfhWXg

I did 4 x 15, 205 lb and 225 lb 

 

 

DB Step Ups (Exercise How To)

https://www.youtube.com/watch?v=QPyrLw2xJl0

I have another exercise for you, one that many of you that probably have done or either would be interested in implementing in your workout program. The above video and link is of me doing this exercise, using a very low weight and low platform (for the sake of the video). 

 

How To Do DB Step Ups:

 
  1. While holding a dumbbell in each hand, stand up straight. 
  2. Place either the right foot or left foot on the elevated platform. Step on the platform by extending the knee and hip of the chosen leg, using the heel to lift the rest of the body up, the place the opposite foot on the platform as well. You will want to be exhaling at this time
  3. Step down with the opposite foot you step up on, by flexing the hip and knee of the leg that is opposite of you coming down while inhaling. Then allow the leg to meet the other leg on the floor side by side.
  4. You will repeat this on the right or left leg first and then switch to the opposite one for the same repetitions. 

This is a good cardio exercise as well as one that will tone those legs. I typically did this exercise for a whole minute or sometimes two minutes. 

 

What muscles are being worked:

  • Quads
  • glutes

Definitely something to get that heart pumping!

 

Fitness WonderWoman,

Shay-lon xo

Decline Smith Press (Exercise How To)

https://www.youtube.com/watch?v=7NFaQtUBYEk

Hey Bloggers!

Today is Tuesday, and this means I have some awesome workout videos to share with you and some exercise talk. The above video link is of myself at the gym the other day and I had to come up with an alternative to the decline smith press because the decline bench was in use by someone else – down below I will be explaining this exercise as if someone is using the actual decline bench. 

 

How To Do The Decline Smith Press:

 
  1. You will want to place the decline bench underneath the smith machine (make sure it is lined up in the center) & place the barbell at the height you can reach when you lying down and arms are fully extended. Use a pronated grip, making sure it is wider than shoulder width apart, unlock the bar from the rack and hold it straight over you with arms extended (starting position)
  2. While inhaling, lower the bar allowing the elbows to flex 
  3. Pause, bring the bar back up by extending the elbows and exhaling while doing so. 
  4. Repeat the movement for the recommended amount of repetitions
  5. When finished with the set, lock the bar on the rack

Keep in mind this is going to seem awkward at first and if you aren’t used to it, use a lower weight to make sure you have your form and technique down. I like using the smith machine for the decline bench because it is easier to control. 

 

What muscles are being used:

  • Chest
  • Triceps

Overall thoughts:

I don’t implement this variation very often in my workouts, and while it isn’t my favorite, I still believe that it can be useful. However when someone does not have a decline bench, there are other ways to get it done depending on your comfort level, in my video, I am shifting my body in a decline but if you don’t feel comfortable doing so, you can use weight plates underneath the flat bench so that it is at a decline as well. 

 

Do you do the decline smith press or use a barbell? 

 

Fitness WonderWoman,

Shay-lon xo