BFH Workout #45: Sha-ri Pendelton

BFH Workout #45: Sha-ri Pendelteon


Sha-Ri Pendleton, known as "Blaze" on American Gladiators, was born on May 23, 1974. She rose to prominence as a formidable competitor on the iconic television show during the late 1980s and early 1990s. Pendleton's athleticism and charisma made her a fan favorite. She brought a unique blend of agility and strength to her role as a Gladiator, captivating audiences with her performances. Off-screen, Pendleton has continued to inspire others through her dedication to fitness and her involvement in various athletic pursuits.

The Blaze Workout

20 Minute AMRAP

10 Barbell Deadlifts

5 Stair Hops

10 Barbell Squats

10 Dumbbell Sit Up to Press

10 Barbell Curls



Exercise List

Barbell Deadlifts

Begin by standing with your feet shoulder-width apart, toes pointing slightly outward. Place a barbell on the ground in front of you. Bend at your hips and knees to grip the barbell with both hands, palms facing your body. Your hands should be slightly wider than shoulder-width apart. Lower your hips until your thighs are parallel to the ground, keeping your back straight and chest up. Your shins should be touching the barbell. Take a deep breath, brace your core, and drive through your heels to lift the barbell off the ground. Keep your back straight as you lift, pushing your hips forward and extending your knees. Stand up straight, with your shoulders pulled back and your hips fully extended. Pause for a moment at the top of the lift, then lower the barbell back to the ground under control by pushing your hips back and bending your knees.

Stair Hops

Start at the bottom of a staircase.
Jump up each step with two feet.
Finish at the top of the stairs.

Barbell Squats

Start by positioning the barbell on a squat rack at about chest height. Load the barbell with an appropriate weight for your fitness level. Step under the barbell and place it across your upper back, resting it on your traps. Ensure your grip is slightly wider than shoulder-width apart. Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward. Your chest should be up, and your spine should be in a neutral position. Engage your core muscles to stabilize your torso. With the barbell securely in place, initiate the movement by bending your knees and pushing your hips back as if sitting back into a chair. Keep your chest up and your back straight throughout the movement. Lower your body until your thighs are parallel to the ground or slightly below, ensuring your knees do not extend beyond your toes. Once you've reached the desired depth, drive through your heels and straighten your legs to return to the starting position. Keep your core engaged and maintain control of the movement throughout.

Dumbbell Sit Up to Press

The dumbbell sit-up to press is a compound exercise that targets multiple muscle groups, primarily the core, shoulders, and arms. To perform this exercise, begin by lying flat on your back with your knees bent and your feet flat on the floor, holding a dumbbell in each hand at shoulder level. Engage your core muscles as you sit up, pressing the dumbbells overhead until your arms are fully extended. Slowly lower yourself back down to the starting position with control. This exercise effectively strengthens the abdominal muscles, shoulders, and arms while improving overall stability and coordination. Maintaining proper form throughout the movement is important to prevent strain or injury.

Barbell Curls

Stand up straight with your feet shoulder-width apart. Hold a barbell with an underhand grip (palms facing up) slightly wider than shoulder-width apart. Let the barbell hang at arm's length in front of your thighs, with your arms extended and elbows close to your body. Keeping your upper arms stationary, exhale as you curl the barbell upward towards your shoulders, contracting your biceps. Keep your wrists straight throughout the movement. Once the barbell is near your shoulders and your biceps are fully contracted, hold the position briefly and squeeze your biceps at the top of the movement. Inhale as you slowly lower the barbell back to the starting position, maintaining control over the movement.