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

Warm up:

  • 2-3 minute jump rope 


  • 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


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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