September 11th workout

Sorry bloggers.. I am a day late on this particular workout, yesterday I ran out of time before work and didn’t get the chance to post my workout.. so here is yesterday’s and I will also post today’s as well!


Warm up:

  • 2-3 minute jump rope


  • Barbell squat: 4 x 10 – 65 lb, 3 x 8- 95 lb, 3 x 5- 135 lb
  • Barbell deadlift: 4 x 10- 95 lb, 3 x 8- 115 lb, 3 x 5- 135 lb


  • vertical leg press: 4 x 15, 205 lb , 225 lb
  • DB box step ups: 4 x 30 seconds, 30 lb


  • Leg press (linear): 5 x 10, 180 lb 
  • Box Step ups: 5 x 30 seconds

HIIT Training:

  • Squats (one minute)
  • Lunge step ups ( one minute)
  • planks ( one minute)
  • mountain climbers (one minute)
  • jump rope (one minute)

1 round of each, with a 1 minute rest between exercises. 


Overall this was a good leg day workout I created, I really focused on the squats and deadlifts and add some leg press variations for some supersets!


Like, comment, share 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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