Phase Two: 6 weeks to shreds. Week one. Day Three.

Warm up:

  • 2-3 minutes, skipping in place


  • Bentover barbell row: 4 x 9-11. 65 lb. 1 minute skipping in place between each set
  • Bentover DB Row: 3 x 9-11. 60 lb. 1 minute goblet squat (30 lb) between each set
  • Seated cable row: 3 x 9-11. 100 lb. 1 minute box jumps between each set
  • Barbell shrug: 4 x 9-11. 135 lb. 1 minute DB step ups (20 lb) between each set
  • Barbell curl: 3 x 9-11. 40 lb. 1 minute kettlebell swings (8 kg) between each set
  • Barbell and/or EZ bar preacher curl: 3 x 9-11. 20 lb. 1 minute med ball slam (10 lb) between each set
  • Reverse barbell curl: 3 x 9-11. 40 lb. 1 minute DB lunge (20 lb) between each set
  • Seated palm up barbell wrist curl: 3 x 9-11. 40 lb. 1 minute battling ropes between each set

Fitness Wonderwoman,

Shay-lon xo


Kettlebell swings (exercise)

Happy Friday! 


Today, I am going to go over an exercise that I enjoy doing myself. It is called the “kettlebell swing” and I was first introduced to it during during my exercise science class and picked it up fairly quickly (it isn’t a difficult exercise) but form and technique like any other exercise is very important in order to do this exercise correctly. I am going to discuss how to perform this exercise and give you a briefing on what muscles it works on and then I expect all of you to go out and give it a go & let me know in the comments your thoughts on the exercise.


How To Perform The KettleBell Swing:

  1. Stand with feet shoulder-width apart, knees slightly bent and toes pointed out. Look straight ahead (choose an appropriate size kettlebell) with the kettlebell between your legs using a two-handed, overhand grip. 
  2. Keep the arch in your lower back, bend your hips back until the kettlebell is between/behind your legs. Squeeze your glutes to extend your hips and swing the weight up.
  3. Allow the weight to swing back between your legs as you bend your hips and slightly bend your knees. Extend the hips and knees to reverse the momentum as you go in for the next rep. 
  4. Repeat for however many repetitions. 

Muscles worked:

  • Hips
  • Glutes
  • Hamstrings
  • lats
  • abs
  • shoulders
  • grip 
  • and chest area

You can also use… 

  • Dumbbells for this exercise 

If you are beginner, choose a lighter weight to begin with so that you can work on getting the correct form down then as you become more comfortable you can then give heavier ones a try. If you have had any prior injuries or conditions, please speak with your doctor before attempting this exercise. Please feel free to share, comment, like and follow me for more exercises. 


Your Fitness Blogger,

Shay-lon xxoo