Phase Two: Week Two. Day Nine|Six Weeks to Shreds

Warm up:

 
  • 2-3 minutes of bench step ups

Workout:

  • Barbell shoulder press: 4 x 6-8. 65 lb. ( 1 minute bench step ups between each set)
  • Standing alternating DB press: 3 x 6-8. 60 lb. ( 1 minute kettlebell swings- 8 kg between each set)
  • Smith machine one-arm upright row: 3 x 6-8. 45 lb, 55 lb. (1 minute sprints between each set)
  • Barbell squat: 4 x 6-8. 95 lb (1 minute battling ropes between each set)
  • Barbell deadlift: 3 x 6-8. 135 lb. (1 minute med ball slam – 10 lb between each set)
  • Bodyweight walking lunge: 3 x 6-8. ( 1 minute mountain climbers between each set)
  • Standing calf raises: 3 x 7-8 ( 1 minute lateral bounding between each set)
  • Seated calf raise: 3 x 7-8. 110 lb (1 minute skipping in place between each set)

I did a PR in my seated calf raises, increased it by 10 lb. Again this was another focus on strength and the cardio acceleration between each set was focused on endurance. I did a low barbell squat because after having to use the smith machine for so long, i lost strength in my legs when it came to using a free weight barbell again – so I am having to basically start over again and work my way up. Not to mention I went whole 3-4 weeks without doing any leg workouts and so that probably hurt my strength as well. 

 

What are you lifting for seated calf raises?

Are any of these exercises ones you haven’t done yet?

What do you like about using a smith machine and what do you hate about it?

 

leave your answers in the comment section. Follow, share, like and comment. 

 

Fitness WonderWoman,

Shay-lon xo

 
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Bodyweight Walking Lunge – YouTube Video

https://www.youtube.com/watch?v=pQFb9rRHoiA

Normally, I would be holding dumbbells or a barbell but I made a point to do them without extra weight to demonstrate the movement for beginners. I don’t like having to do lunges but I will admit that they are a great functional workout and because there is such a variety of them, it can always be changed to your liking and fitness level. As always, down below I will share how to do them properly and the muscles that are effected. 

 

Feel free to subscribe to my YouTube channel for more workouts and nutrition. 

 

How to do lunges:

 
  1. Feet shoulder width apart and hands placed on hips
  2. Step forward with one leg, making sure to flex the knees to drop the hips. Decent until the rear knee comes close to touching the ground, posture should remain upright and front knee stays above the front foot
  3. drive through the heel of your lead foot, extend both knees to raise yourself back up. 
  4. Step forward with the rear foot, repeating the movement with the opposite leg

What muscles am I working on:

  • Quads
  • hamstrings
  • glutes
  • lower calf muscles
  • back muscles acts as stabilizer
  • abdominal muscles act as a stabilizer

It is important to have strong core for lunges in order to keep your form. Many people struggle with lunges so if you are someone who does, start without using any weights and focus on form and technique. Lunges are a great functional exercise, much like squats. If you are more advanced you can use dumbbells or a barbell for added weight. 

 

How many of you like doing lunges? any favorite types of lunges (which I will talk about in other blog post)

 

Fitness WonderWoman,

Shay-lon xo

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

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

 

Push Up Challenge – Final Day (Day 30)

https://www.youtube.com/watch?v=fqwJZ8By_uk

Thank you to all of you who have been very supportive of my during this challenge and cheering me on here and on my social media accounts & YouTube channel, ya’ll are awesome and  I appreciate it very much. 

This Month I will not be doing any challenges myself since I am doing this 12 week program but in the future, I will have more, so keep an eye out and still subscribe to my YouTube channel and follow my social media accounts because I will posting videos and pictures more regularly. Thank you!

Your Fitness Blogger,

Shay-lon

Push Up Challenge – Day 29

https://www.youtube.com/watch?v=LRHN96Ik7b4

Subscribe to my YouTube Channel & Follow my social media 🙂

Push Up Challenge – Day 28

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