August 29th Workout

Today’s Back attack and Abs 🙂


Warm up:

  • 2-3 minute step ups



  • Face pull (rope attachment): 3 x 6-8, 60 lb, 70 lb, 80 lb
  • Military press: 3 x 6-8, 60 lb
  • 1 minute jump rope


  • Close-grip pulldown: 3 x 6-8, 100 lb
  • single arm DB row: 3 x 6-8 per arm, 35 lb
  • 1 minute jump rope


  • Smith machine single arm row: 3 x 6-8 each arm, 55 lb and 65 lb
  • Inverted row: 3 x 6-8
  • 1 minute jump rope 


  • Seated Russian Twist: 3 x 10-15, 45 lb
  • Planks: 3 x 1 minute
  • Vertical crunches: 3 x 10-15

I pretty much did all supersets and focused on working my back muscles today and abs, the jump rope was some added cardio!


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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