Sit ups/Crunches Superset

Isolated Exercises 

https://www.youtube.com/watch?v=041wlaybIMY&t=1s

I did 3 x 30 sit ups & 3 x 30 Crunches (superset)

 

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Chest Day Can Be Reckless

Chest Day YouTube video

In this particular video, I did 3 sets of 10 reps with 60 pound total, but if you are interested in watching my video doing this same exercise but with a 70 lb total, I posted it on IG!

https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

 

Barbell Incline Bench Press

 

https://www.youtube.com/watch?v=1KEe3cdzGcU

Yesterday, I did a video on the incline bench press. Now my Incline bench press is much less than my flat bench press by like 30 lb or so. Although, I am hoping to raise it, it will take sometime, but with that being said, I decided this would be a good exercise to talk about since most people are aware of it. This particular exercise you will want do with a spotter if you know you will be lifting more than you can handle, or if you are new to the workout itself. 

 

How do I do this exercise?

 
  1. First you will want to load the bar with the appropriate weight
  2. Set the bench to an incline (usually level 3 or 4 works perfectly for most people), lie on the bench with feet flat on the ground. Back should be arched and shoulder blades “retracted”
  3. Using a pronated grip (medium placement), remove bar from rack, holding it above your chest with arms extended (starting position)
  4. Lower the bar to your sternum by flexing the elbows, continue to maintain control & DO NOT bounce the bar off your chest. Elbows should be slightly drawn in while the lats are tight. 
  5. Afterwards, extend the elbows to return the bar to the starting position. 

What muscles are being worked?

  • Chest (upper portion)
  • shoulders
  • Triceps

This is a great exercise that should be implemented because many people don’t work their upper chest muscles often enough. 

 

Fitness WonderWoman, 

Shay-lon 

Hammer Curls (YouTube Video)

 

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

Alternating Hammer curls, moderate intensity

3 sets of 10 & 25 lb DBs 🙂

Linear Leg Press (Exercise How to &YouTube Video)

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

Most gyms will carry this machine, but I have seen them shaped seemingly different. The above video is of myself demonstrating how to use one (I did 4 x 20 at 180 lb) but of course depending on your goals and fitness level that could be different for everyone. Something I want EVERYONE to keep in mind during this exercise since so many people have gotten hurt utilizing this machine (because they did not use it properly) is DON’T LOCK YOUR KNEES! also, this machine weight DOES NOT MEAN YOU WILL BE ABLE TO BARBELL SQUAT IT! so many people assume because they can leg pres 500 lb they can then squat 500 lb — that is not how this works and you will harm yourself assuming otherwise. Please head to my warnings, if you want to see some videos of people who have broken bones during this exercise, let me know.. ha. 

 

So now that I have the warnings out of the way, this exercise is actually a decent workout, now people with knee problems or issues this machine might not be for you (ask your medical doctor first) but I have known people with knee surgery, etc to utilize it afterwards (post their surgery after rehab) so don’t assume you will not ever be able to – anything is possible with a mindset of success. I personally use this machine as a superset and pyramid workout as well, I think it definitely is one that will leave your leg day worthwhile after doing so many reps and sets. 

 

How does one use this machine/do this workout:

 
  1. Sit down at the machine and place legs on the platform in front of you. There are three stances you can use on this machine but I will be talking about the medium (shoulder width) foot stance. 
  2. Lower the safety bars while pushing the platform all the way up until your legs are fully extended (without locking your knees)
  3. Inhale and lower the platform until your upper and lower legs make a 90 degree angle
  4. Push using the heels of your foot, and quads.. go back up to starting position.
  5. Repeat for the recommended amount of repetitions and be sure to remember to lock the safety pins again when finished. 

What muscles are being worked?

  • quads
  • hamstrings
  • glutes
  • calves
  • hip and torso for stabilization

Depending on foot placement on the platform you can isolate which muscles you want to work on more directly. I tend to like the variety this machine offers. 

 

I would recommend this machine for beginners as well as intermediate athletes, because like I said it can be used as a superset, pyramid or even just a way to strengthen your leg muscles. 

 

Fitness WonderWoman,

Shay-lon 

 

Do any of you not like using this machine? 

 

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 ❤ 

 

A New Bench Press PR!

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

I hit 105 lb the other day 🙂