Wednesday, Oct. 4th Workout

Back, Abs & Glutes



  • Hyperextension (back extension): 4 x 8-10, 25 lb & 45 lb plates
  • Glutes bridge: 3 x 8-10
  • Ankle touches: 4 x 20


  • Kneeling barbell squat: 4 x 8-10, 115 lb
  • one arm DB row: 3 x 8-10, 35 lb
  • Toe touches: 4 x 20


  • One legged cable kickback: 3 x 8-10, 30 lb
  • Plate row: 4 x 8-10, 35 lb
  • plank: 4 x 30 seconds
  • Wide grip pull up: 4 x 8

HIIT Training (5 rounds)

  1. Jump rope: 30 seconds
  2. Jumping jacks: 30 seconds

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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