September 21st- Workout

Traps, lats & Back

 

Workout:

Superset:

 
  • Barbell shrugs: 4 x 8, 175 lb, 185 lb
  • Chin up: 4 x 5
  • DB shrugs: 4 x 8, 90 lb

Superset:

  • Kneeling high pulley row: 4 x 8, 90 lb
  • Smith machine bentover row: 4 x 8, 105 lb
  • Smith machine upright row: 4 x 8, 85 lb

Superset/pyramid:

  • underhand cable pulldowns: 1 x 8 – 80 lb, 1 x 6 – 90 lb, 1 x 4 – 120 lb
  • Upright cable row: 1 x 8- 90 lb, 1 x 6- 100 lb, 1 x 4- 110 lb

Ab workout:

Superset:

  • Hanging knee raise: 3 x 20
  • vertical leg raise: 3 x 20
  • seated russian twist: 3 x 20, 45 lb weight plate

HIIT Training:  (3 rounds/1 minute rest between rounds)

  • Flutter kicks (20 seconds)
  • Sit ups (20 seconds)
  • sitting twist (20 seconds)

Cardio workout:

  1. Sprints ( 1 minute)
  2. jump rope (1 minute)
  3. sprints ( 45 seconds)
  4. jump rope (45 seconds)
  5. sprints (30 seconds)
  6. jump rope (30 seconds)

Today was a lengthy workout, but I definitely needed it for the week. I feel like the next couple of days might be a hard leg day coming my way, so we shall see. 

 

Fitness WonderWoman,

Shay-lon xo

Review Wednesday|Larabar|Chocolate chip cookie dough

https://www.youtube.com/watch?v=R_iVCmDypvc

 

Wednesday Sept.20th – Workout

Workout:

Superset:

 
  • DB overhead Triceps extension: 3 x 8-10, 20 lb
  • EZ Bar reverse lunges: 3 x 10, 40 lb

Superset:

  • Close Grip DB press: 3 x 8-10, 20 lb, 25 lb, 30 lb
  • Plie Squats: 3 x 10, 30 lb
  • Standing bentover one arm DB triceps extension: 3 x 8-10, 20 lb each arm

Superset:

  • Tate Press: 3 x 8-10, 40 lb
  • Goblet squat: 3 x 10, 30 lb
  • glute bridges: 3 x 10

HIIT Training

  1. Jumping jacks (1 minute)
  2. mountain climbers (1 minute)
  3. plank arm raises (1 minute)
  4. bodyweight squats: (1 minute)
  5. side leg raises (1 minute)

I did ONE round, with 1 minute rest between exercises. Today was a very simple exercise, mainly focusing on hypertrophy, so muscle mass, but not as much strength. Reason being is because I am working at the gym with a client for training today and I want to be at my best as far as recovery so I can do the movement properly.  Wish me luck! for am I eager and excited all in one! 

 

Fitness WonderWoman,

Shay-lon xo

Build a Positive Social Circle (Podcast)

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/fitness-health-advice-8-build

Some friendly fitness/health advice & Tips! 

 

Side Lunge (Exercise How to)

https://www.youtube.com/watch?v=FUX6Pz8vV0s

The video above is an older video (2009) but I don’t think side lunges have changed that drastically since then, lol.

Anyways, I chose this exercise because it a simple beginner’s workout that would be beneficial for leg day. Personally I have not implemented side lunges in my workouts, but I still believe it is a good exercise, and from what you can tell by the video, there is no need for weights so it can be done at home with minimal space and equipment. 

 

How to do the side lunge:

 
  1. knees and hips slightly bent, and feet shoulder width apart. Head and chest should be up.
  2. While staying low , take a step to the right while keeping feet facing forward. Extend the left knee, driving your weight to the right side. Flex the knee and hip into a side lunge. Maintain head and chest up & good posture through the spine
  3. Take a brief pause at the bottom of the motion then extend through the working leg to return to a standing position. Then transitioning to a lunge on the opposite side. 

Muscles worked?

  • Quads
  • Glutes
  • Hamstrings (secondary muscle)
  • soleus (secondary muscle)
  • Gatronemius (secondary muscle)
  • Tibialis anterior (secondary muscle) 
  • Transverse abdominus (secondary muscle)

Have you tried this exercise, do you use weights or no weights? leave me comments, follow, like and share!

 

Fitness WonderWoman

Shay-lon xo