Labor Day Workout – Sept. 4th

My Labor Day Leg Day!

Workout:

Superset:

 
  • 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 

Superset:

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

Superset: 

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

Superset:

  • 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! https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

 

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 7+ 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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