Wednesday, Oct. 11th Workout

Legs & Triceps 

Workout:

 
  • Barbell squat: 4 x 10, 100 lb
  • Triceps pushdown (v-bar): 3 x 10, 60 lb & 70 lb

Superset:

  • Barbell deadlift: 4 x 10, 100 lb
  • Reverse grip triceps pushdown (straight bar): 3 x 10, 70 lb

Superset:

  • Single leg press: 4 x 10 each leg, 90 lb
  • Bench dips: 3 x 10

Superset:

  • One arm kettlebell clean: 4 x 10, 8 kg
  • Incline push up close grip: 3 x 10

HIIT: (5 rounds)

  1. High knees: 20 seconds
  2. Scissor chops: 20 seconds
  3. High knees: 20 seconds 

Fitness WonderWoman,

Shay-lon xo

 
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Kettlebell Single Leg Deadlifts

https://www.youtube.com/watch?v=z78pTOcbrgo

 

Tuesday, Oct. 3rd Legs & Shoulders

Leg Day/Shoulders 

Workout:

Superset:

 
  • Barbell front squat: 4 x 8-10. 65 lb
  • Alternating cable shoulder press: 3 x 8-10, 50 lb

Superset:

  • Barbell stiff-leg deadlift: 4 x 8-10. 95 lb
  • bentover pulley side lateral: 3 x 8-10. 25 lb

Superset:

  • smith machine chair squat: 4 x 8-10, 75 lb
  • EZ Bar front raise: 4 x 8-10, 20 lb

Superset:

  • One-arm overhead kettlebell squat: 4 x 8-10, 12 lb
  • Arnold DB press: 3 x 8-10, 40 lb

Superset/Pyramid:

  • Leg extensions: 1 x 15 – 50 lb, 1 x 12- 60 lb, 1 x 10- 70 lb, 1 x 8- 80 lb
  • DB front raises: 4 x 15
  • leg curls: 1 x 15- 40 lb, 1 x 12- 50 lb, 1 x 10- 60 lb, 1 x 8-70 lb
  • DB side lateral raises: 4 x 15

I haven’t done front squats in a LONG time, so I didn’t lift very heavy and today I focused on building mass in both the shoulders and legs, so it was a moderate lift day. Hopefully some of my exercises will give you all some ideas to add to your workouts and make working out fun! if you ever have questions about my workouts or need some advice, feel free to email me or leave them in the comment section. 

 

If you enjoyed today’s workout, leave a comment, like, share and follow!

 

Fitness WonderWoman, 

Shay-lon xo

 
 

Incline DB Chest Press|Heavy Lifting

https://www.youtube.com/watch?v=R5SCCmk-8FQ

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Wednesday, Sept. 27th Workout

For starters, I am going to be honest in saying that today’s workout SUCKED. I don’t mean the actual workout in itself, because I made a good one, but my performance & I was angry, I was frustrated and I was throwing a tantrum getting pissed off and crying.. not because the workout was “hard” but because for some reason, I was failing at things I don’t normally do bad at, I was slower in my sprints, the kettlebell renegade rows – I kept falling over to the side .. it was aggravating, and not to mention, the ab roller workout & bottoms up workout I felt like I couldn’t do it correctly even when I knew I was.. it was like nothing was going the way it should have and I had no one to blame but myself. The competitiveness in me doesn’t like failure nor being weak nor being slow.. I aim to win everyday I am in that gym and any day I am competing, the rational person in me says this is normal, I will have bad days and the irrational person in me thinks shit should be perfect because I won’t accept anything less than. So today wasn’t my day … 

 

Light Ab & back workout

 

Workout:

Superset:

 
  • Alternating kettlebell renegade rows: 3 x 15-20, 24 lb
  • Ab roller: 3 x 15-20

Superset:

  • bentover barbell row: 3 x 15-20, 45 lb
  • bottoms up: 3 x 15-20

Superset:

  • Incline bench pull: 3 x 15-20, 30 lb
  • decline sit ups: 3 x 15-20

Cardio (3 times)

  • Kettlebell swings: 1 minute, 12 lb
  • DB box step ups: 1 minute, 20 lb
  • Sprints: 1 minute

HIIT Training: 5 Rounds, 1 minute rest between rounds

  1. High knees: 15 seconds
  2. Side leg raises: 15 seconds
  3. Jumping jacks: 15 seconds
  4. lunge step ups: 15 seconds 

Fitness WonderWoman

Shay-lon xo

Seated KettleBell Press

 

https://www.youtube.com/watch?v=hkM_-Gbtons

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

Smith Machine Pistol Squats

https://www.youtube.com/watch?v=DQjmEsSdRyc

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

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

Workout:

  • 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

Superset:

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

Superset:

  • 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

September 5th Workout

Shoulders, chest and HIIT Training

Workout:

Superset:

 
  • Upright Cable row: 3 x 8, 8, 10. 50 lb, 60 lb, 70 lb
  • Smith machine bar push up: 3 x 10

Superset:

  • Seated DB shoulder press: 4 x 6, 6, 8, 10. 50 lb, 40 lb
  • Barbell incline bench press: 3 x 10, 75 lb

Superset:

  • Arnold DB press: 3 x 8, 8, 10. 40 lb
  • Incline DB flyes: 3 x 10, 30 lb

Superset:

  • Band pull apart: 4 x 10 (blue band)
  • low cable crossover: 3 x 8, 8, 10. 40 lb
  • Front plate raise: 3 x 10, 25 lb

Superset:

  • Barbell bench press (medium grip): 3 x 8, 8, 10. 70 lb, 75 lb
  • Lateral raise with band: 3 x 10 (green band)

HIIT Training: ( 5 rounds) 1 minute rest after each round

  • 20 second high knees
  • 20 second squats
  • 20 second burpees

Overall, I love creating my own workouts, they teach me new things about myself and challenge me to try new movements and add some variety to my lifts and not to mention, it is good to create my own because it allows me to experiment with my weaknesses and strengths in all areas of my body. If you enjoyed my workout, please like, comment and follow! 

 

Fitness WonderWoman, 

Shay-lon xo