Phase Two: Six week to shreds. Week One, Day Two

Warm up:

  • 2-3 minutes, step up with knee raise


  • Barbell shoulder press: 4 x 9-11. 45 lb. 1 minute bench step up between each set
  • Standing alternating DB press: 3 x 9-11. 50 lb. 1 minute kettlebell swings (8 kg) between each set
  • Smith machine one arm upright row: 3 x 9-11. 45 lb. 1 minute sprints between each set
  • Barbell squat: 3 x 9-11. 95 lb. 1 minute battling ropes between each set
  • Barbell deadlift: 3 x 9-11. 135 lb. 1 minute med ball slam (10 lb) between each set
  • Walking lunge: 3 x 9-11. 20 lb. 1 minute mountain climbers between each set
  • Standing calf raises: 3 x 9-11. 1 minute lateral bounding between each set
  • Seated calf raises: 3 x 9-11. 110 lb. 1 minute skipping in place between each set

Fitness Wonderwoman,

Shay-lon xo


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.

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