Mountain Climbers (exercise) – My YouTube Video

https://www.youtube.com/watch?v=Q3dDSiBavzo

Today I found myself doing of the many exercises that I do not like having to do, and that is mountain climbers. However, my program calls for them and I will not deny the power mountain climbers have when it comes to cardio and endurance training. I find that this exercise depending on the speed or the length of time you do them, can really challenge that cardiovascular system and not to mention builds some strength in those legs as well. I will be posting my workouts from yesterday and today so you have an idea as to what I have been up to. 

So without further ado, MOUNTAIN CLIMBERS!

 

How to perform mountain climbers:

 
  1. Begin in the push up position, weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is under the hip. Starting position. 
  2. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe. Bring the other foot with the hip and knee flexed. 
  3. Repeat for the recommended repetitions

What Muscles Are being effected:

  • Increases core strength
  • Improves cardiovascular endurance
  • thighs
  • butt

My overall thoughts on this particular exercise is, it looks easy and super simple but it does a whole lot – it definitely will challenge your endurance and cardiovascular system and you will feel it. While I am not a fan of this exercise, I recommend implementing in your workouts, you will see some good results from it. I would recommend talking with a medical doctor if you have prior injuries or conditions that could prohibit you from performing this movement

 

Let me know in the comment section, if you do this exercise. 

 

Fitness Wonderwoman,

Shay-lon xo

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The Use of the Weight Belt

Happy Monday!

 

I hope all of you had a wonderful weekend and one that kept you productive. Since this is the start of a new week, it means I have a new blog post for all of you. 

 

I am not sure how many of you have used a weight belt or even know when to use one, but figured I would discuss it because many people assume ONLY those that do powerlifting should use one, but honestly, weight belts can come candy for recreational lifters as well with some rules in mind. I don’t particularly use one myself, nor do I own one (They can be hefty in price) but I have used one once or twice before when I was doing internships at the University and was lifting major weights during my squats. Now I don’t lift that much during my squat to use one, but I find that once I get back up to those numbers, it might become useful for me again. This post will be short and to the point, but hopefully it will be helpful to those that have never used one or those who are unsure as to whether to purchase one. 

 

Using a Weight Belt:

 
  1. Belts should NOT be worn all the time
  2. Belts are useful for heavy loads – near max (I say for compound lifts mostly) 
  3. Support the back – can reduce injury when used correctly. 
  4. Helps increase performance for near maximal load
  5. Wearing a belt often can lead to weaker back muscles (lower back)
  6. Could inhibit abdominal muscles motor learning
  7. You DON’T want to depend on a belt for all your lifts 

Now some may agree to disagree as to whether you or I should consider wearing a belt. I have heard both answers, “yes” and “no” and that is perfectly fine. I am more concerned that you know how to use one properly and know when it is most appropriate to use one. I think the most important factor is to find one that fits your stature and works with you and not against you. If you keep some of the tips I listed above in mind, you will find your experience a much better one. For those of you interested in learning a few more things about using a weightlifting belt, I found a nifty article on https://www.bodybuilding.com/fun/lessons-in-weight-belts-how-and-why-to-use-them.html that might be a fun read and give some more insight that I was unable to answer for you. As for wearing a belt, let me know your personal thoughts on it in the comment section!

 

Like, comment, share, follow.

 

Your Fitness Blogger,

 

Shay-lon xxoo

V-ups (Exercise)

https://www.youtube.com/watch?v=iP2fjvG0g3w

Happy Monday FitFam, 

I love working my abdominal muscles, I love being creative and finding new ways to really activate my upper, lower and oblique muscles. I know a few people who find ab workouts to be boring or not as engaging, but I think many of those people I find only do the standard crunches and sit ups. There are so many exercises for the abdominal muscles, and today I am going to introduce you to at least one but in future post I will introduce you to more. 

Have any of you heard of the “V-Up” ? Have you performed it? if so, let me know what you think of this exercise and your experience with it. 

What Muscles Does This Exercise Work:

  • Strengthen back muscles
  • abdominal muscles
  • quads 
  • hamstrings 
  • A little bit of the obliques as well

How Does One Perform this exercise? 

You can watch the video in the following link above, or follow these steps:

  1. Lie on your back on the floor
  2. Extend arms behind your head, palms face the ceiling
  3. keep feet together and toes pointed toward the ceiling
  4. Lift the legs up (keeping them straight)
  5. Raise the upper body off the floor – reaching for your toes
  6. Engage and squeeze the abdominal muscles as you reach for your toes
  7. lower back down to the starting position

Would I recommend for beginners?

Personally this exercise requires some flexibility and someone who is not very flexible may have issues with it but with practice may be able to acquire this movement more smoothly. I know for me, this exercise was difficult at first and I was all over the place with it, but focusing and really engaging the muscles, while going at a slower pace will be helpful for beginners. 

If you are someone with prior injuries or conditions that could possibly prohibit you from doing this movement, I would speak with a professional before continuing with this movement. 

 

I hope all of you will give this exercise and chance, and let me know how you did! 

 

Your Fitness Blogger,

Shay-lon xxxo

 
 
 

12 week (cut) program – Day Seven (workout)

It has been an upward battle with this 12 week cut, everything sinks in quickly when you realize you have to keep a close eye on everything you eat and all your workouts. I have had a lot of support on my YouTube channel and from all of you and I appreciate that because I need it.  Today’s workout was a leg day, and abs (which if you know me, you know I love working the abdominal muscles) and I don’t mind leg day but leg day means sore day! lol 

 

What was your workout today? leave it in the comment section. 

 

Workout Session:

 
  • Squats: 3 x 8-10. I did 105 lb then moved on to 125 lb with my last set
  • leg curls: 3 x 12 -15. 50 lb 
  • leg extension: 3 x 12-15. 50 lb
  • leg press calf raise: 3 x 15-20. 130 lb
  • plank: 3 x 60 seconds
  • twisting hanging knee raise: 3 x 20 (this sucks so bad, always hard and always feeling the burn) lol

I did not do any cardio today, as tomorrow will be a cardio workout day along with my strength training. My eating habits are okay, I think yesterday was a higher carb day, so the rest of this week will be low carb days and moderate carb days (which I am getting used to, kind of). Are any of you doing a cut program? let me know how it is going currently in the comment section!

 

Your Fitness blogger,

Shay-lon xxoo

 

Post Superbowl Workout – No, not cardio today. Sorry, not sorry

Happy Monday FitFam!!!!! 

I just want to say BIG CONGRATS TO MY TEAM THE PATRIOTS FOR WINNING THE SUPERBOWL YESTERDAY (I plan on posting a YouTube video on my excitement).

 

My workout today consisted of leg day and abs – no, no cardio (this was on purpose of course) but thanks to some bloggers, whom I read their latest post about cardio .. have made it so I get nightmares thinking about cardio exercises, and now it will haunt me until I do it.. >.< thanks guys, thanks a lot. Now I may be forced to do cardio tomorrow unless I come up with a good excuse. 

Today’s leg day wasn’t the BEST, but wasn’t the WORST. I figured I needed to work on strength gains in my legs more, because the endurance squats didn’t help me to build the strength I needed to lift more, but helped with my ability to continue through the squat workout without stopping midway. I did the deadlifts and squats using about 70% of my 1RM.

 

I also succeeded in my push up challenge reps from yesterday ( I will post the video) , today is a rest day in the challenge, yay for me! 😀

 

Workout Session:

 
  • Stiff-leg deadlift: 3 x 10, 8, 8. 105 lb, 115 lb, 125 lb
  • Smith machine squat: 3 x 10, 8, 8. 105, 115 lb, 125 lb
  • smith machine leg press: 3 x 10. 65 lb, 115 lb, 135 lb
  • Bulgarian Squat: 3 x 10 ea leg. 40 lb 
  • DB lunge: 3 x 10, 40 lb

Superset:

  • Vertical crunches: 3 x 10
  • vertical knee to chest crunches: 3 x 10

Superset:

  • Goblet cable squat: 3 x 10, 30 lb, 35 lb, 42.5 lb
  • Barbell squat: 3 x 10, 30 lb
 
  • Roman sit ups: 3 x 20
  • push ups – 10 reps

Today, I realized my hatred for lunges have grown. I do not like them and I am horrible at them most days. LOL, Maybe not in the eyes of someone else but in my opinion. Here is a secret: I used to suck really really bad at lunges, but now, I just suck badly. Hahaha. half the time, I do them quick as possible to get them done and the other half of the time, I do them half ass to say I did them. Today, I didn’t do either, I just did them and dealt with it, from my face expressions you could tell, I was not a fan of them and that I couldn’t wait to move on to the next exercise. My push ups came easy again! thankfully 🙂 considering once the number of reps increase the more face plants I will do. LOL.

 

Your Fitness Blogger,

Shay-lon xxx