Phase Two: Week 6|Day 36|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium grip): 4 x 2-5. 100 lb (1 minute bench step up between sets)
  • Incline DB press: 3 x 2-5. 70 lb (1 minute DB clean- 20 lb between sets)
  • Decline DB bench press: 3 x 2-5. 60 lb (1 minute running in place between sets)
  • Dips: 4 x 2-5. ( 1 minute kettlebell swing- 8kg between sets)
  • Barbell bench press (close grip): 4 x 2-5, 65 lb (1 minute smith power clean – 75 lb between sets)
  • Smith machine hip thrust: 3 x 4-5, 205 lb (1 minute bench step up between sets)
  • Hanging leg raise: 3 x 4-5 , 10 lb (1 minute bench step up between sets)

Today starts the last week of this particular program & I am so very excited with how far I have come in strength gains and endurance. I ended up adding 10 lb to my hanging knee raise and was able to do the movement like so and even increased my DB incline press by 10 lb and did 5 good reps. 

Let me know what your workout was today? How ya feeling afterwards and any new PR’s.

 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week 5. Day 32|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute jump rope 

Workout:

  • Low cable crossover: 3 x 16-20. 40 lb (1 minute jump rope between sets)
  • Cable Crossover: 3 x 16-20. 40 lb ( 1 minute bench step ups between sets)
  • DB flyes: 3 x 16-20. 20 lb (1 minute squat jumps between sets)
  • Cable rope overhead triceps extension: 3 x 16-20 , 30 lb (1 minute side to side shuffle between sets)
  • Cable lying triceps extension: 3 x 16-20, 30 lb (1 minute kettlebell swings – 8kg between sets)
  • Triceps pushdown (rope attachment) : 3 x 16-20. 40 lb (1 minute goblet squat -30 lb between sets)
  • Cross-body crunches: 3 x 16-20 ( 1 minute running in place between sets)
  • Standing cable woodchop: 3 x 16- 20, 20 lb (1 minute lunge jumps between sets)

Today my knee didn’t hurt much except for the goblet squats, but still got things done in a timely manner and worked up a good sweat. The more reps, I lowered my weight, but it brought on muscle soreness in a different way, really focused on pushing my cardio and also getting through this rep range. 

 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week 5. Day 31| Six Weeks To Shreds

Warm up:

  • 2-3 minute skipping in place

Workout:

  • Bentover barbell row: 4 x 6-8. 65 lb (1 minute skipping in place between sets)
  • DB incline row: 3 x 6-8. 50 lb (1 minute goblet squats – 30 lb between sets)
  • Seated cable rows: 3 x 6-8. 120 lb ( 1 minute box jumps between sets)
  • Barbell shrug: 4 x 6-8. 165 lb (1 minute DB step ups – 20 lb between sets)
  • Barbell curl: 3 x 6-8. 50 lb (1 minute kettlebell swing – 8kg between sets)
  • Seated barbell curl: 3 x 6-8. 40 lb ( 1 minute med ball slam- 10 lb between sets)
  • reverse barbell curl: 3 x 6-8. 50 lb (1 minute DB lunge – 20 lb between sets)

My left knee was bothering me today during my workout, can’t say I enjoyed the pain and I didn’t take it easy on myself, but I did decide to add some muscle lotion afterwards and that took the pain away for now, hopefully later I will ice it and just rest up. 

 

Fitness WonderWoman.

Shay-lon xo

Zercher Squats (Exercise How to)

https://www.youtube.com/watch?v=vpy4ADmlo1E

In dedication to my leg day today, let’s talk about the “Zercher Squat”.  How many of you have heard of this type of squat? How many of you have performed it? Well, in all honesty, I have only done it once before and it was utilizing the smith machine. I am no pro at this squat by any means, but it was worth giving a shot. Now depending on your fitness level, you will either be able to do this movement with little to no issues or will suffer and end up walking away from it – for me, I did it with minimal issues but it wasn’t the most comfortable movement in my opinion & watching the video link you will see why. 

If you are looking to go out of your comfort level and try something new, this will be something fun and unique to add to your leg day, but if you aren’t someone who can squat then this isn’t the right exercise for you. With this being said, let’s find out how to perform this exercise the proper way. 

 

How To Perform it:

 
  1. Set the bar on the rack that best matches your height (above the waist, below the chest)
  2. Lock your hands together, placing the bar on top of your arms between the forearm and upper arm
  3. Lift the bar up so that is rest on your forearms
  4. position legs shoulder width apart (after stepping away from the rack) with toes slightly pointed out. Maintain a straight back and keep your head up at ALL times. 
  5. Lower the bar by bending the knees, until you reach a 90 degree angle, while keeping the back straight (you will be inhaling at this time)
  6. Raise the bar as you exhale, pushing the floor with the ball of your foot.
  7. Repeat for the recommended repetitions

What Muscles are being worked on:

  • Quads
  • glutes 
  • hamstrings
  • biceps
  • strengthen abs
  • build traps 

Overall Opinion:

I feel as though this exercise will help build your front squat and can be useful in adding some variety in your workout, it takes some time getting used to the odd placement of the arms on the bar, but if you can get past that, you will notice it really works those lower body muscles. 

 

For beginners, I wouldn’t recommend, unless you have a professional around to guide you and if you do decide to do this movement, it is safe to use lower weight until you get the form and technique down. Also, if you have any prior injuries or conditions, make sure to speak to your doctor before getting started. 

 

If you are someone who will need padding for the barbell while performing squats, make sure to check this item out because it will be very useful for you

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Phase Two: Week 5. Day 29|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium grip): 4 x 6-8. 95 lb and 75 lb ( 1 minute bench step up between sets)
  • Incline DB press: 3 x 6-8. 50 lb (1 minute DB clean- 20 lb between each set)
  • Decline DB bench press: 3 x 6-8, 50 lb ( 1 minute running in place between each set)
  • Dips: 4 x 6-8 ( 1 minute kettlebell swing- 8kg between each set)
  • Barbell bench press (close grip): 4 x 6-8, 75 lb (1 minute smith power clean – 75 lb between each set)
  • Smith machine hip thrust: 3 x 7-8, 115 lb (1 minute bench step up between each set)
  • Hanging leg raise: 3 x 7-8. ( 1 minute bench step up between sets)

Keep in mind that if you aren’t yet ready to lift heavier weights using DB, there are smaller DB’s available so you can work your way up: 

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

Warm up:

 
  • 2-3 minute skipping in place

Workout:

  • 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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DB Step Ups (Exercise How To)

https://www.youtube.com/watch?v=QPyrLw2xJl0

I have another exercise for you, one that many of you that probably have done or either would be interested in implementing in your workout program. The above video and link is of me doing this exercise, using a very low weight and low platform (for the sake of the video). 

 

How To Do DB Step Ups:

 
  1. While holding a dumbbell in each hand, stand up straight. 
  2. Place either the right foot or left foot on the elevated platform. Step on the platform by extending the knee and hip of the chosen leg, using the heel to lift the rest of the body up, the place the opposite foot on the platform as well. You will want to be exhaling at this time
  3. Step down with the opposite foot you step up on, by flexing the hip and knee of the leg that is opposite of you coming down while inhaling. Then allow the leg to meet the other leg on the floor side by side.
  4. You will repeat this on the right or left leg first and then switch to the opposite one for the same repetitions. 

This is a good cardio exercise as well as one that will tone those legs. I typically did this exercise for a whole minute or sometimes two minutes. 

 

What muscles are being worked:

  • Quads
  • glutes

Definitely something to get that heart pumping!

 

Fitness WonderWoman,

Shay-lon xo