Tuesday- Sept. 19th Workout

Shoulders & Biceps

 

Workout:

Superset:

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

Superset:

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

Superset:

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

Superset:

  • 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

 
 

Monday- Sept. 18th

Monday Shenangins 🙂

Workout:

Superset:

 
  • Barbell squat: 4 x 5-6, 155 lb
  • Leg press: 4 x 15, 90 lb

Superset:

  • Barbell bench press: 4 x 5-6, 95 lb, 100lb, 105 lb
  • Push up: 4 x 10

Superset:

  • Smith machine pistol squat: 4 x 10 each leg (25 lb bar only)
  • Smith machine lunge: 4 x 10 each leg, 75 lb

Superset:

  • Smith machine incline press: 3 x 5-6, 75 lb, 95 lb, 105 lb
  • DB chest press: 3 x 5-6, 70 lb

Superset:

  • DB squat to snatch: 4 x 6-8, 20 lb
  • DB romanian deadlift: 4 x 6-8, 60 lb
  • Resistance band crossover: blue band

HIIT Training: (5 rounds)

  1. Jumping jacks ( 20 seconds) 
  2. Side to side jumps (20 seconds)
  3. Arm circles (20 seconds)

1 minute rest between rounds.

 

Fitness WonderWoman, 

Shay-lon xo

 
 
 

Journey to health collab|Week 8|Relationships

https://www.youtube.com/watch?v=CO_T7DyQ9n8

This week we answer “Relationships, how has this changed for you” 

 

I failed to mention some things in this video, that I want to add now:

Along with having people in my life compliment my physique and overall progress, I have made new friendships because of this “health journey”, like-minded individuals who also love to lift and fitness. More so, I have taught myself to be more patient with my results, to accept some of the many flaws I see when I look in the mirror. My relationships prior to this particular progress in my body weren’t horrible to begin with so, I assumed most people would still be supportive even after. Thankfully, everyone in my circle has shown me kindness and love, both online and offline. 

 

Fitness WonderWoman,

Shay-lon xo

Smith Machine Pistol Squats

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

Today was my first time using the smith machine for pistol squats, 

I have been known to use DB’s and kettlebells and no weights, but using the smith machine was a good change to the workout. I used only the bar for the sake of the video (which was 25 lb) so not much weight but tons of reps, this particular video has me doing 10 reps. Overall, I did 4 x 10 each leg 🙂 Hope you enjoy and remember to sub to my YouTube channel! xo

 

Fitness Wonder Woman,

Shay-lon xo

Monday Motivation – Sept. 18th

Happy Monday Bloggers!