Monday- Sept. 18th

Monday Shenangins 🙂



  • Barbell squat: 4 x 5-6, 155 lb
  • Leg press: 4 x 15, 90 lb


  • Barbell bench press: 4 x 5-6, 95 lb, 100lb, 105 lb
  • Push up: 4 x 10


  • Smith machine pistol squat: 4 x 10 each leg (25 lb bar only)
  • Smith machine lunge: 4 x 10 each leg, 75 lb


  • Smith machine incline press: 3 x 5-6, 75 lb, 95 lb, 105 lb
  • DB chest press: 3 x 5-6, 70 lb


  • DB squat to snatch: 4 x 6-8, 20 lb
  • DB romanian deadlift: 4 x 6-8, 60 lb
  • Resistance band crossover: blue band

HIIT Training: (5 rounds)

  1. Jumping jacks ( 20 seconds) 
  2. Side to side jumps (20 seconds)
  3. Arm circles (20 seconds)

1 minute rest between rounds.


Fitness WonderWoman, 

Shay-lon xo


Smith Machine Pistol Squats

Today was my first time using the smith machine for pistol squats, 

I have been known to use DB’s and kettlebells and no weights, but using the smith machine was a good change to the workout. I used only the bar for the sake of the video (which was 25 lb) so not much weight but tons of reps, this particular video has me doing 10 reps. Overall, I did 4 x 10 each leg 🙂 Hope you enjoy and remember to sub to my YouTube channel! xo


Fitness Wonder Woman,

Shay-lon xo

Labor Day Workout – Sept. 4th

My Labor Day Leg Day!



  • Back squat: 1 x 15, 95 lb 

                              1 x 12, 105 lb

                              1 x 10, 115 lb 

( I did this as a pyramid workout) 

  • Vertical leg press: 3 x 15, 115 lb and 205 lb 


  • Smith machine power clean: 3 x 10-12, 75 lb
  • Leg kickbacks: 3 x 10 each leg


  • Front squat (bar only): 3 x 15, 45 lb
  • Standing calf raises: 3 x 15, 95 lb


  • leg curls: 1 x 15, 50 lb

                          1 x 12, 60 lb

                          1 x 10, 70 lb

  • Leg extension: 1 x 15, 50 lb

                                   1 x 12, 60 lb 

                                   1 x 10, 70 lb

(Did these both as pyramids)


Cardio: 3 times (1 minute rest after sprints)

  • 1 minute kettlebell swings – 8 kg
  • 1 minute box jumps
  • 1 minute sprints

Also, in honor of Labor day, I did some post workout pictures so that all of you can see my progress! follow my Instagram and check out my progress pictures from today!


If you are someone who does not have Instagram and would like to see my progress photos, please let me know and I will post them on the blog 🙂


If you like the workout, make sure to leave comments, likes and follow!


Fitness WonderWoman,

Shay-lon xo




August 28th Workout

Warm up:

  • 2-3 minute DB step up – 30 lb



  • Barbell squat (bar only): 3 x 15
  • Linear leg press: 3 x 10, 180 lb
  • Pull ups: 3 x 10


  • EZ bar lunge: 3 x 15, 40 lb
  • Kettlebell cleans: 3 x 10, 10 kg and 8kg
  • Barbell curls: 3 x 10, 40 lb


  • Bulgarian squats: 3 x 15 each leg, 20 lb 
  • smith machine vertical leg press: 3 x 10, 205 lb
  • standing DB shoulder press: 3 x 10, 40 lb

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

Warm up:

  • 2-3 minute skipping in place


  • 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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Kettlebell Swings in motion

The above link is my demonstration of the kettlebell swing with a low weight and high reps. 

Feel free to share, like, comment and follow and don’t forget to subscribe to the YouTube channel! 

if you are interested in my blog post about this particular exercise, click here

135 lb barbell shrug

Happy Monday!


I recorded an exercise today and decided that I would make it another workout blog post. For some of you who have been following my YouTube channel and Instagram, you have noticed I have been posting more workouts – which is my goal so that when I talk about a specific exercise, I can have my own video to show as an example. Hopefully you have all heard of this exercise before; “barbell shrugs”, if not, you have been missing out on the fun. 


Lucky for you, I will be talking about barbell shrugs and you can use the above link as an example of how it is done or you can follow the steps below .. then at the end I will lend some helpful information, tips, and possibly share some thoughts on the exercise itself. 


How to perform barbell shrugs:

  1. Stand up straight with feet shoulder width apart. Hold the barbell with two hands in front of you using a pronated grip (hands will be wider than shoulders width apart) some people may find using wrist straps helpful ( I don’t use them, but they can be used to help with your grip) This will  be your starting position. 
  2. Raise your shoulders up as far as you can go as you breathe our and hold the contraction for a few seconds. (Refrain from lifting using biceps)
  3. Return to starting position breathing in. 
  4. Repeat for the recommended amount of repetitions

A few things to keep in mind… 

  • Start with a lower weight to make sure you have the form and technique down
  • speak with a professional before starting this exercise if you have any conditions or prior injuries 
  • you may use dumbbells if you do not have a barbell available. 
  • make sure the movement is straight up and down – not to rotate the shoulders
  • slow movements all the way through, no need to be a speed demon.

What muscles am I working on:

  • Traps

I personally like this exercise, I know some specialist and professionals have argued that this exercise can be more dangerous than helpful but I believe if done correctly, it can be beneficial. 


Do you like this exercise? how much weight are you lifting for barbell shrugs? do you prefer to use dumbbells or the barbell for this exercise? want other ideas to help the traps grow?  Don’t like this exercise, let me know why in the comment section. 

Thanks for reading, be sure to follow, like, comment and share. 


Fitness WonderWoman,

Shay-lon xo

Week Three|Day One|6 Weeks to Shreds part 1

Fitness Collaboration.

Workout Plan. 

Warm up: 2 -3 minute step up with knee raise

  1. Barbell bench press: 4 x 2-5. 75 lb, 95 lb, 100 lb, 105 lb. ( 1 minute step ups)
  2. Incline DB press: 3 x 2-5. 75 lb, 85 lb. (1 minute DB clean – 30 lb) 
  3. Decline smith press: 3 x 2-5, 85 lb. (1 minute running in place) 
  4. Dips: 4 x 6-8. ( 1 minute kettlebell swings – 15 lb)
  5. Close grip barbell bench press: 4 x 2-5. 85 lb. (1 minute smith power clean – 85 lb)
  6. Cable crunch: 3 x 5-6. 65 lb. (1 minute quick step ups)
  7. smith machine hip thrust: 3 x 5-6. 25 lb. (1 minute bench step up)

This workout was focused on strength , which is why the reps are really low. The 1 minute exercises are to be done between each set (so this means no resting between sets). The cardio workout is meant to be done with lower weights, because you want to be able to do the workout for the whole minute without stopping (which is why you see a lower weight).

The last exercise, I did a lower weight because I am not used to that workout and wanted to get the form down for next time before adding more weight. 


For more workouts, videos, and updates .. follow me on social media: 








Snapchat: milkchocolatemm



I also have a MyFitnessPal app, so if interested, you may add me on there as well. Thanks for reading, leave comments, likes, follows and reblog/share! I also want to share I did a PR in the cable crunch, went up 8 lb 😀 

Fitness WonderWoman,

Shay-lon xoo

Week Two|Day Four| 6 weeks to shreds part 1

Warm up: 2-3 minutes of jump rope

  1. Incline DB flys: 3 x 12-15. 30 lb. ( 1 minute of jump rope after each set)
  2. DB flys: 3 x 12-15. 30 lb. (1 minute bench step up after each set)
  3. Cable crossover: 3 x 12-15. 50 lb. ( 1 minute squat jumps after each set)
  4. Triceps pushdown: 3 x 12-15. 70 lb. (1 minute box shuffle after each set)
  5. Standing DB Triceps extension: 3 x 12-15. 20 lb. (1 minute kettlebell swings – 8kg after each set)
  6. Cable lying triceps extension: 3 x 12-15. 30 lb. (1 minute goblet squat – 30 lb after each set)
  7. Crunches: 3 x 12-15. (1 minute running in place after each set)
  8. One arm high pulley cable side bends: 3 x 12-15. 20 lb (1 minute lunge jumps after each set)

Alternating Hammer Curls (YouTube video of me)

This is a video of me demonstrating Alternating Hammer curls using dumbbells. 

Typically I like to use 30 lb dumbbells in each hand but for the sake of the video, went down in weights. It is important to pay attention to the form and to really contract those biceps during the lift. 

Thanks for watching, be sure to subscribe to my YouTube channel. 

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