Labor Day Workout – Sept. 4th

My Labor Day Leg Day!



  • Back squat: 1 x 15, 95 lb 

                              1 x 12, 105 lb

                              1 x 10, 115 lb 

( I did this as a pyramid workout) 

  • Vertical leg press: 3 x 15, 115 lb and 205 lb 


  • Smith machine power clean: 3 x 10-12, 75 lb
  • Leg kickbacks: 3 x 10 each leg


  • Front squat (bar only): 3 x 15, 45 lb
  • Standing calf raises: 3 x 15, 95 lb


  • leg curls: 1 x 15, 50 lb

                          1 x 12, 60 lb

                          1 x 10, 70 lb

  • Leg extension: 1 x 15, 50 lb

                                   1 x 12, 60 lb 

                                   1 x 10, 70 lb

(Did these both as pyramids)


Cardio: 3 times (1 minute rest after sprints)

  • 1 minute kettlebell swings – 8 kg
  • 1 minute box jumps
  • 1 minute sprints

Also, in honor of Labor day, I did some post workout pictures so that all of you can see my progress! follow my Instagram and check out my progress pictures from today!


If you are someone who does not have Instagram and would like to see my progress photos, please let me know and I will post them on the blog 🙂


If you like the workout, make sure to leave comments, likes and follow!


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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