Phase Two: Week 2, Day Eight| Six Weeks to Shreds

So I have been behind in posting my workouts on my websites, so I apologize for that. i have remembered to post them on #Instagram but when it comes to the blog, sometimes i take off and forget that I have other things on the agenda to write about, so with that being said, i will be posting 3 days worth of workouts including today’s. 

 

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium grip): 4 x 6-8. 75 lb. (1 minute step ups between each set)
  • Incline DB press: 3 x 6-8. 60 lb. (1 minute DB clean – 20 lb between each set)
  • Decline smith press: 3 x 6-8. 100 lb. (1 minute running in place between each set)
  • Dips: 4 x 6-8. ( 1 minute kettlebell swings- 12 lb. between each set)
  • Barbell bench press (close grip): 4 x 6-8. 65 lb. (1 minute smith power clean- 75 lb between each set)
  • Cable crunch: 3 x 7-8. 100 lb. (1 minute quick step ups between each set)
  • Smith machine hip thrust: 3 x 7-8. 95 lb, 145 lb, and 165 lb. ( 1 minute bench step ups between each set)

The main focus for the workout was to focus on lifting heavier weights. I use low weights when doing the cardio acceleration between each set of exercise. I hit a PR in the Incline DB press, I went up by 10 lb. I also PR’d in the cable crunch by going up another 40 lb. So those were good things that happened. Keep in mind that the intensity of the cardio will increase (I won’t always mention it, but sometimes I do 2 minutes or do more steps , or increase the speed of the cardio I am doing in order to challenge myself)

 

What are you lifting during your cable crunches?

What is your DB incline press? 

 

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

 

Fitness WonderWoman,

Shay-lon xo

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Week One|Day 1| 6 week cut program workout

Warm up: 2-3 minutes of step ups with knee raise

 
 
  1. Barbell Bench Press (medium grip): 4 x 9-11, 65 Lb. (1 minute cardio acceleration: bench step ups)
  2. Incline DB press: 3 x 9-11, 40 lb. (1 minute cardio acceleration: DB clean – 30 lb)
  3. Decline smith press: 3 x 9-11, 35 lb. (1 minute cardio acceleration: running in place)
  4. Dips: 4 x 9-11. (1 minute of cardio acceleration: kettlebell swings: 30 lb)
  5. Barbell bench press: 4 x 9-11, 65 lb. (1 minute cardio acceleration: smith power clean: 65 lb)
  6. Cable Crunch: 3 x 9-11, 57.5 lb. (1 minute of cardio acceleration: bench step ups) 
  7. Smith machine hip thrust: 3 x 9-11, 40 lb. (1 minute of cardio acceleration: quick step ups) 

Cardio acceleration after each set per exercise. 

Email: Shay.moss19@gmail.com 

 

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