Week Five|Day Three – Nothing but CARDIO!

Today, I decided to share a cardio workout I created for myself. I don’t typically show my full blown cardio workouts, but I had someone assume that I don’t usually do more than 5 minutes worth of cardio on my lifting days, and while that is true to a certain extent, it doesn’t mean I don’t do cardio for longer than that. I kind of keep my cardio workouts a secret (besides the ones you see on this blog or social media) because I feel like they are different enough where I don’t want to give out all my secrets just yet – not to mention, there is a BIGGER purpose to everything I post and don’t post when it comes to fitness/health, so I don’t want to give everything away. This particular cardio routine is very basic & seemingly easy compared to other cardio days. I finished it, so that is what matters & my legs are sore. 

 

Workout:

 
  • Jump rope: 30/30/30 seconds
  • Jumping jacks: 30/30/30 seconds

I did jump rope for 30 then jumping jacks for 30 back and forth without stopping for 3 sets. 

 
  • Jump rope: 45/45/45 seconds
  • Jumping jacks: 45/45/45 seconds 

Again, I did jump rope for 45 seconds then jumping jacks for 3 sets without a break

 
  • High knees: 30/30/30 seconds
  • mountain climbers: 30/30/30 seconds
 
  • high knees: 45/45/45 seconds
  • mountain climbers: 45/45/45 seconds 

no breaks between the high knees and mountain climbers for 3 sets

 

Sprints (10 times)

  1. 30 seconds
  2. 45 seconds 

I did 30 second sprints the 45 second sprints with NO break between, after the 45 seconds I would take a 1 minute break and start again for a total of 10 times I did this! The sprinters for 40 yard dash 🙂 

 
  • Jump rope: 1 minute
  • Jumping jacks: 1 minute
 
  • High knees: 1 minute
  • mountain climbers: 1 minute
 
  • Stationary upright bike: 3 minutes, level 20 resistance 

Fitness WonderWoman,

Shay-lon 

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CrossFit & Circuit Workout?

So along with this beautiful 8 week program I am doing, I have decided that I will be doing a CrossFit circuit on the days I am not scheduled to do my program workout because it gives me something to do on those off days and I LOVE CrossFit. This particular circuit you will probably see a whole lot of to be honest because I want to continue to use heavier weights as time progresses and speed up my times (when I start timing myself) but for now, I am just thankful that I was able to finish! lol. If you are someone into the sport, you should definitely do these circuit workouts, bet you will love em, maybe? 🙂

 

Circuit One: 4 rounds

 
  • Man maker- 5 reps, 40 lb
  • DB thruster: 5 reps, 40 lb
  • DB curls: 5 reps, 40 lb

Circuit Two: 3 rounds

  • Weighted burpees: 15 reps, 40 lb
  • Kettlebell swings: 15 reps, 40 lb
  • Decline sit up: 15 reps

Circuit Three: 5 rounds

  • Hang clean: 5 reps, 75 lb
  • Push press: 5 reps, 65 lb
  • Alternating barbell lunge: 5 reps, 60 lb
  • Barbell squat: 5 reps, 60 lb
 

Thursday, Oct. 12th Workout

Workout:

Superset:

 
  • Reverse grip bentover rows: 4 x 10, 65 lb
  • Barbell shrugs: 4 x 10, 135 lb
  • pull ups: 3 x 8-10

Superset:

  • Seated cable rows: 4 x 10, 100 lb
  • chin up: 3 x 8-10
  • Standing DB upright row: 3 x 10, 50 lb

Superset:

  • Rack pulls: 4 x 10, 135 lb
  • Kettlebell sumo high pull: 4 x 10, 12 kg
  • V-bar pull up: 3 x 8-10

Superset:

  • superman: 4 x 10 seconds
  • DB shrugs: 4 x 10, 80 lb
  • Overhead slam: 3 x 10, 15 lb

Cardio: (5 rounds)

  1. DB step ups: 1 minute, 30 lb
  2. side to side shuffle: 1 minute
  3. kettlebell swings: 1 minute, 10 kg

Today’s workout was very good, especially the cardio, by round 3 I was already fatigue and running on low energy but still managed to push through. I did my supersets with minimum recovery besides the pull ups and chin ups, for whatever reason, those have me struggling to do them unless I do a 30 second break – The Vbar pull ups were a new exercise for me to try and I liked it, it was harder no doubt but I did fairly well in my opinion. Tomorrow will most likely be a rest day, so hopefully Saturday we start back up again with some strength training. 

Many of these exercises you can do at home with small equipment, for example if you want to be able to do pull ups at home, click below: 

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Fitness WonderWoman,

Shay-lon xo

Saturday, Sept. 30th – Workout

Legs & HIIT

 

Workout:

Superset:

 
  • Barbell squat: 5 x 15 – 50 lb, 4 x 10-100 lb, 3 x 8-120 lb, 1 x 5-6 – 140 lb
  • Linear leg press: 5 x 15- 20 lb, 4 x 10-55 lb, 3 x 8-75 lb, 1 x 5-6- 95 lb
 
  • Romanian Deadlifts (barbell): 4 x 10-95 lb, 3 x 8-115 lb, 1 x 5-6- 120 lb

Superset:

  • Pistol squats: 4 x 10, each leg
  • Vertical leg press: 4 x 10, 210 lb, 260 lb, 280 lb, and 285 lb

Superset:

  • Goblet squat: 4 x 10, 40 lb
  • Goodmorning: 4 x 10, 50 lb
  • Barbell side lunge: 4 x 10, each leg, 20 lb

HIIT Training: (One Round)

  1. Elbow plank (30 sec)
  2. plank (20 second)
  3. raised leg plank (10 seconds each leg)
  4. plank (10 sec)
  5. elbow plank (10 sec)

Today was a tough leg day training, I added 5 lb to all my compound weights and even hit a pr in my vertical leg press 🙂 I am hoping next Saturday, I will follow the same principles but add another 5 lb 🙂 

 

Fitness WonderWoman,

Shay-lon xo

 
 

Wednesday Sept.20th – Workout

Workout:

Superset:

 
  • DB overhead Triceps extension: 3 x 8-10, 20 lb
  • EZ Bar reverse lunges: 3 x 10, 40 lb

Superset:

  • Close Grip DB press: 3 x 8-10, 20 lb, 25 lb, 30 lb
  • Plie Squats: 3 x 10, 30 lb
  • Standing bentover one arm DB triceps extension: 3 x 8-10, 20 lb each arm

Superset:

  • Tate Press: 3 x 8-10, 40 lb
  • Goblet squat: 3 x 10, 30 lb
  • glute bridges: 3 x 10

HIIT Training

  1. Jumping jacks (1 minute)
  2. mountain climbers (1 minute)
  3. plank arm raises (1 minute)
  4. bodyweight squats: (1 minute)
  5. side leg raises (1 minute)

I did ONE round, with 1 minute rest between exercises. Today was a very simple exercise, mainly focusing on hypertrophy, so muscle mass, but not as much strength. Reason being is because I am working at the gym with a client for training today and I want to be at my best as far as recovery so I can do the movement properly.  Wish me luck! for am I eager and excited all in one! 

 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week Four. Day 24| Six Weeks To Shreds

Warm up:

 
  • 2-3 minute skipping in place

Workout:

  • Bentover barbell row: 4 x 9-11. 70 lb (1 minute skipping in place between sets)
  • DB incline row: 3 x 9-11. 70 lb ( 1 minute goblet squat – 30 lb between sets)
  • Seated cable rows: 3 x 9-11.  120 lb ( 1 minute box jumps between each set)
  • Barbell shrug: 4 x 9-11. 155 lb (1 minute DB step ups – 20 lb between each set)
  • Barbell curl: 3 x 9-11. 45 lb (1 minute kettlebell swings- 8kg between each set)
  • seated barbell curl: 3 x 9-11. 30 lb (1 minute med ball slams – 10 lb between each set)
  • Reverse barbell curl: 3 x 9-11. 45 lb. (1 minute DB lunge-20 lb between each set)

Today I was not feeling it, I was fatigued before getting started and just aching a bit. I don’t think it is over training ( not quite that bad) .. I just think it is about that time again (if you know what I mean). I couldn’t finish a whole minute of med ball slams without stopping and I hardly slammed the ball hard enough to make a noise, I was just barely getting by on my workout today, BUT with all that being said, I made some good progress compared to my week one results. If you are interested in seeing the results from week one to now, click Here

 

Anyone else have a long day at the gym today, or just not feeling today’s workout? 

 

Fitness Wonder Woman,

 

Shay-lon xo

now for those of you who are working on building strength and need something lighter to get started, my gym used body bars with some of their clients and in college I started with one for a class or two and let me tell you, they come real handy!

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Phase Two: Week Three. Day 18| Six Weeks to Shreds

Warm up: 

 
  • 2-3 minute jump rope

Workout:

  • Incline DB flyes: 3 x 21-30. 20 lb (1 minute jump rope between sets)
  • DB flyes: 3 x 21-30. 20 lb (1 minute bench step up between sets)
  • Cable Crossover: 3 x 21-30. 40 lb (1 minute squat jumps between each set)
  • Triceps Pushdown: 3 x 21-30. 70 lb (1 minute side to side shuffle between each set)
  • Standing DB triceps extension: 3 x 21-30. 15 lb ( 1 minute kettlebell swings – 8kg between each set)
  • Cable lying triceps extension: 3 x 21-30. 30 lb ( 1 minute goblet squat – 30 lb between each set)
  • Crunches: 3 x 21-30 (1 minute running in place between each set)
  • Standing oblique cable crunch: 3 x 21-30. 30 lb (1 minute lunge jumps between each set)

As you can tell, today was a much higher rep range and a different kind of burn. I was starting to feel real exhausted before starting this workout but I pushed through, the flyes definitely are harder when doing much higher reps. When doing higher reps, I always use a lower weight that isn’t “too easy” but not heavy either  – I choose a weight that I can lift for the prescribed amount of weights. The cardio between sets wasn’t hard today, I pushed through it fine but talk about the soreness in my legs. 

 

Fitness WonderWoman,

Shay-lon xo