Be the best version of you

Phase Two: 6 weeks to shreds. Week one. Day Three.

Warm up:

2-3 minutes, skipping in place

Workout:

Bentover barbell row: 4 x 9-11. 65 lb. 1 minute skipping in place between each set
Bentover DB Row: 3 x 9-11. 60 lb. 1 minute goblet squat (30 lb) between each set
Seated cable row: 3 x 9-11. 100 lb. 1 minute box jumps between each set
Barbell shrug: 4 x 9-11. 135 lb. 1 minute DB step ups (20 lb) between each set
Barbell curl: 3 x 9-11. 40 lb. 1 minute kettlebell swings (8 kg) between each set
Barbell and/or EZ bar preacher curl: 3 x 9-11. 20 lb. 1 minute med ball slam (10 lb) between each set
Reverse barbell curl: 3 x 9-11. 40 lb. 1 minute DB lunge (20 lb) between each set
Seated palm up barbell wrist curl: 3 x 9-11. 40 lb. 1 minute battling ropes between each set

Fitness Wonderwoman,

Shay-lon xo

Phase Two: Six week to shreds. Week One, Day Two

Warm up:

2-3 minutes, step up with knee raise

Workout:

Barbell shoulder press: 4 x 9-11. 45 lb. 1 minute bench step up between each set
Standing alternating DB press: 3 x 9-11. 50 lb. 1 minute kettlebell swings (8 kg) between each set
Smith machine one arm upright row: 3 x 9-11. 45 lb. 1 minute sprints between each set
Barbell squat: 3 x 9-11. 95 lb. 1 minute battling ropes between each set
Barbell deadlift: 3 x 9-11. 135 lb. 1 minute med ball slam (10 lb) between each set
Walking lunge: 3 x 9-11. 20 lb. 1 minute mountain climbers between each set
Standing calf raises: 3 x 9-11. 1 minute lateral bounding between each set
Seated calf raises: 3 x 9-11. 110 lb. 1 minute skipping in place between each set

Fitness Wonderwoman,

Shay-lon xo

Phase Two: 6 Weeks to Shreds. Week One. Day one.

Alright! so as all of you know I have been doing a program to gain some muscular strength and maybe lose some pounds on the side. I started this program because another YouTuber wanted to do a fitness collaboration with me and figured it would be something new and different and so here I am. We normally post every Thursday or Friday our videos but on the side I also give you my workouts I do each day (I have been known to forget to post some of the days) but this way you get an idea of my whole workout, that way if you want to copy me, you can, lol. This week started phase two of the program, which is relatively the same exercises but you may notice I have increased weights or have increased my cardio acceleration time, etc. This will be another 6 weeks of grueling pain and amazing results. Glad you could come along for the ride, so to get started, this was Monday’s workout which was week one of day one.

warm up:

2-3 minutes, step ups with knee raise

workout:

barbell bench press (medium grip), 4 x 9-11. 65 lb. 1 minute bench step ups between each set.
Incline DB press: 3 x 9-11. 50 lb. 1 minute DB clean (20 lb) between each set
Decline smith press: 3 x 9-11. 75 lb, 95 lb. 1 minute of running in place between each set
Dips: 4 x 9-11. 1 minute kettlebell swings (8 kg) between each set
Barbell bench press: 4 x 9-11. 65 lb. 1 minute smith power clean (75 lb) between each set
Cable crunch: 3 x 9-11. 100 lb. 1 minute bench step ups between each set
Smith machine hip thrust: 3 x 9-11. 75 lb. 1 minute quick step ups between each set

Fitness Wonderwoman,

Shay-lon xo

Seated Low Row – YouTube Video

https://www.youtube.com/watch?v=3FlM1BC5M7s

When it comes to a good back workout, we all tend to go towards the rows and for good reason, but have you thought about adding some variety to your workout and giving the seated low row a try? I am performing this workout in the link above to give you an idea on how it gets done. Take into consideration I am lifting a heavier weight but it doesn’t mean you will need to, just lift what you can lift but make sure to keep your form in check because I don’t want to see any of you hurt.

How to perform the seated low row:

Sit down on the seat and place your feet on the front platform. (knees should be slightly bent – not locked)
Lean over but be sure to keep the neutral alignment of your back and grab the v-bar
With arms extended, pull back until your torso is at a 90 degree angle from your legs. Back should be slightly arched and chest should be out. You may feel a slight stretch on your lats, this is the starting position.
While keeping your torso stationary, pull the handles back towards your torso until you touch the abdominal region (breathe out while performing this movement). Make sure to be squeezing your back muscles, holding that contraction for less than a minute then slowly go back to the original position while breathing in.
Repeat for the recommended amount of repetitions.

Keep in mind that there are many attachments that can be used, they all have certain ways to hold the handle, so be aware of this.

Muscles Effected by this exercise:

Biceps
rear deltoids
lats
forearm flexors
middle back region

I don’t know how many of you love having a good back day, but when it doubt give this a try and really make sure to squeeze those muscles so you can really feel the muscles engaging throughout the movement. As always, be sure to contact a professional before starting this exercise if you have prior injuries or conditions that could inhibit you.

Thanks for reading, be sure to like, comment, share and of course follow for more workouts!

Fitness Wonderwoman,

Shay-lon xo

Getting to know you: Blogger Q and A Tag

gertting-to-know-me-tag

I might have stolen your idea PoojaG to use this same gif, but I think I should be allowed because we have been blog buddies for a long time now and you gave me more work to do by tagging me in this post (which I am happy you did). Thank you dear friend. Check out my friends blog page, she is way cooler than me and has way more post that will get you feeling good and put a smile on your face.

Also thank you inkgirlandwords for creating this tag!

Rules:

•Answer the questions down below
•Credit the creator of the tag
•Nominate as many blogger as you want, it has to be 5+ though

How long have you been blogging? Since Dec. 2015

Do you enjoy doing tags? Only on Tuesday’s, and what do you know, it is Tuesday! lmfao

Do you follow the blogs that follow you? Normally yes, but not always because I don’t always like other people’s blogs and so I am not going to follow just to follow if I don’t plan on reading them. I am a keep it real kind of person.

Describe your blog in 5 words? Informative, Interesting, supportive, motivating, inspirational.

How many posts have you made on your blog? (Not counting this tag) I believe 556 or so..

On a scale of 1-10 how much do you enjoy blogging? 10.

Post some links to blogs you enjoy reading: Do I have to? lol jk.