Week One|Day 4|Powerlifting|Cycle One

Road to powerlifting

  • Barbell back squat: 3 x 5

  • 65% 1-RM: 117 lb
  • 75% 1-RM: 135 lb
  • 85% 1-RM: 153 lb , 5 rep max

  • Leg press: 5 x 15, 180 lb
  • Box squats: 5 x 15, 75 lb
  • Leg extensions: 5 x 15, 60 lb
  • Walking EZ-Bar lunges: 5 x 15, 30 lb

Cardio workout:

  • Side to side shuffle: 30 seconds/45 seconds/1 minute
  • Jump rope: 30 seconds/45 seconds/1 minute

A total of 4 times. 

  • box jumps: 30 seconds/45 seconds/1 minute
  • kettlebell swings: 30 seconds/45 seconds/1 minute, 10 kg

A total of 4 times

Overall, my goal was trying to make it to a 8 rep max with the 153 lb but just couldn’t pull it off Saturday but that’s okay because I hit 5 reps 🙂 My 1-RM percents were based of my 90 percent 1RM 🙂



Side Lunge (Exercise How to)


The video above is an older video (2009) but I don’t think side lunges have changed that drastically since then, lol.

Anyways, I chose this exercise because it a simple beginner’s workout that would be beneficial for leg day. Personally I have not implemented side lunges in my workouts, but I still believe it is a good exercise, and from what you can tell by the video, there is no need for weights so it can be done at home with minimal space and equipment. 


How to do the side lunge:

  1. knees and hips slightly bent, and feet shoulder width apart. Head and chest should be up.
  2. While staying low , take a step to the right while keeping feet facing forward. Extend the left knee, driving your weight to the right side. Flex the knee and hip into a side lunge. Maintain head and chest up & good posture through the spine
  3. Take a brief pause at the bottom of the motion then extend through the working leg to return to a standing position. Then transitioning to a lunge on the opposite side. 

Muscles worked?

  • Quads
  • Glutes
  • Hamstrings (secondary muscle)
  • soleus (secondary muscle)
  • Gatronemius (secondary muscle)
  • Tibialis anterior (secondary muscle) 
  • Transverse abdominus (secondary muscle)

Have you tried this exercise, do you use weights or no weights? leave me comments, follow, like and share!


Fitness WonderWoman

Shay-lon xo

Plie Lunge (Exercise How to)


Happy Tuesday 🙂

Today I have a fairly easy workout to teach you, it is properly demonstrated in the above video. Many of you have done lunges or seen it performed, but to add some variety, I will talk about the “plie lunge”, for those that aren’t aware, there are many lunge variations. Lunges are a great functional exercise! 

How to perform the movement?

  1. Start by standing feet shoulder width apart.
  2. take either the left or right leg and step sideways behind the other leg on your knee. 
  3. You will do the opposite side – make sure that your back is straight the whole time
  4. repeat for the recommended repetitions. 

So the workout is easier done than said, but a great movement and you can choose to add dumbbells or do it without weights, for beginners I would highly recommend without weights until you are more comfortable. 


What muscles are being worked on?

  • Major muscles in your legs

This particular exercise isn’t common, but it does exist. I usually add this exercise to a superset when squatting or I can do it for timed, if necessary. For those of you who have issues with performing lunges, this might not be your favorite exercise. I know I am not a BIG lunge fan myself, but I do however, enjoy plie lunges 🙂 Make sure that if you have any conditions or injuries, you speak with a doctor before performing this exercise.


Let me know in the comment section if this is an exercise you have done?  like, comment, share and follow!


Fitness WonderWoman,

Shay-lon xo


September 11th workout

Sorry bloggers.. I am a day late on this particular workout, yesterday I ran out of time before work and didn’t get the chance to post my workout.. so here is yesterday’s and I will also post today’s as well!


Warm up:

  • 2-3 minute jump rope


  • Barbell squat: 4 x 10 – 65 lb, 3 x 8- 95 lb, 3 x 5- 135 lb
  • Barbell deadlift: 4 x 10- 95 lb, 3 x 8- 115 lb, 3 x 5- 135 lb


  • vertical leg press: 4 x 15, 205 lb , 225 lb
  • DB box step ups: 4 x 30 seconds, 30 lb


  • Leg press (linear): 5 x 10, 180 lb 
  • Box Step ups: 5 x 30 seconds

HIIT Training:

  • Squats (one minute)
  • Lunge step ups ( one minute)
  • planks ( one minute)
  • mountain climbers (one minute)
  • jump rope (one minute)

1 round of each, with a 1 minute rest between exercises. 


Overall this was a good leg day workout I created, I really focused on the squats and deadlifts and add some leg press variations for some supersets!


Like, comment, share and follow!


Fitness Wonderwoman,

Shay-lon xo

Bodyweight Walking Lunge – YouTube Video


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