Tuesday- Sept. 19th Workout

Shoulders & Biceps




  • Two arm kettlebell military press: 4 x 8-10, 16 kg
  • DB alternating curls: 4 x 10, 50 lb


  • Seated side lateral raise:  3 x 10-12, 20 lb, 30 lb
  • Seated DB curl: 3 x 10, 40 lb


  • Side lateral to front raise: 3 x 10-12, 20 lb
  • alternating hammer curl: 3 x 10, 40 lb


  • Seated barbell military press: 4 x 8, 45 lb
  • barbell curl: 4 x 10, 40 lb
  • band pull apart: blue band

Cardio Workout:

  1. Jump rope – 1 minute
  2. sprints- 1 minute 
  3. jump rope- 45 seconds
  4. sprints- 45 seconds
  5. jump rope- 30 seconds
  6. sprints- 30 seconds 

Superset, one after the other. Sprints = 100 m


HIIT Training:

  1. Plank ( 10 seconds)
  2. elbow plank (10 seconds)
  3. one arm plank (10 seconds each arm)
  4. elbow plank (10 seconds) 
  5. plank (10 seconds) 

 I did 3 rounds, and did 1 minute rest after each round. 


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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