My Gym Workout – Dec. 7th

Fitness, Gym, Exercise, Fit, Workout

I’m late, I’m late, for a very important date, a date of which with a blogger site.. people will be mad, they may cringe at the sight.. I’m late. 

.. Yes, prepare for more random quotes I shall make up. Some motivating, some weird and others very creative indeed. I happen to make that whole thing up as I was typing it, so I hope you all enjoyed it. 

One thing is for sure, I am late for writing my blog post, and apologizes, this one is my fault (nothing new), I have been slow on the trigger and more entertained by my text messages. I did not wing today, I was thoroughly prepared and happy with my choice of exercises. I have also decided to take part in a fellow bloggers #Instagram squat challenge, which I thought was very cool indeed as well. It will be very challenging but I am determined to complete it. If you are interested in the challenge she has posted, her Instagram username is: phoenixrise1. 


Warm up:

  • Treadmill: 12 minutes, no incline, 3.6 speed

Workout session: 

  • Assisted pull-ups: 4 x 15, 15, 10, 10. 40lb
  • Dumbbell single leg deadlift: 4 x 15 per leg. 15lb
  • Dumbbell alternating hammer curl: 4 x 15, 15, 10, 10 per arm, 40lb
  • Bulgarian split squat: 4 x 15, 15, 10, 10. 30lb
  • Renegade row: 4 x 10, 30lb
  • Curtsey lunge: 4 x 15 per leg
  • Air squats: 50 reps
  • Crunch machine: 5 x 10, 70lb

Cool down:

  • Treadmill: 5 minutes, no incline, 2.5 speed

I figured it out that I can do heavier weights for the renegade, and the single leg deadlift, so I will up my weights next time for those two exercises and see what happens. Overall this was a very good workout. 

Please feel free to leave your workout in the comment section. If you have enjoyed this workout, please save it, write it down, share, reblog, like, and follow. Thank you.


Your Fitness Blogger,

Shay-lon xxxx

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

2 thoughts on “My Gym Workout – Dec. 7th

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