Tuesday, Sept. 26th Workout


This whole week has been SUPER DUPER BUSY! 

I normally have time to let everyone know beforehand so that it doesn’t come as surprise if I miss days blogging – but I forgot. I have been running the gym I work at this whole week because the owner is on vacation and so I have had to work on days that are normally my day off, not to mention since now having a client at the gym, I have had to focus on making their workouts .. and I just been trying to keep up with studying as well. I hope all of you understand, and know that I will continue to blog and hopefully next week will be back to “normal” but bare with me if I miss some days this week because of my heavy workload. Thank you ahead of time and hope you enjoy this workout!


Light leg, biceps and triceps Workout




  • Kettlebell front squat: 3 x 15-20, 24 lb
  • Glute kickback: 3 x 15-20
  • Hammer curls: 3 x 15-20, 30 lb


  • Kettlebell one-legged deadlift: 3 x 15-20, 12 lb
  • Cable one arm triceps extension: 3 x 15-20, 30 lb
  • Cable curls: 3 x 15-20, 30 lb


  • DB squat to shoulder press: 3 x 15-20, 20 lb
  • Close grip EZ bar curl:  3 x 15-20, 20 lb
  • Lying DB tricep extension: 3 x 15-20, 30 lb


  • Dips: 3 x 15-20
  • Barbell calf raises: 3 x 15-20, 45 lb
  • Bodyweight squats: 3 x 15-20

HIIT Training: 3 rounds

  1. Elbow plank (20 seconds) then 20 sec rest
  2. plank (20 seconds) then 20 sec rest
  3. Elbow plank (20 seconds) 20 sec rest
  4. plank (20 seconds) 60 seconds rest

I did a very light weight workout, nothing with heavy lifting, I was working on some muscular endurance and also some ab HIIT work as well. 


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.

5 thoughts on “Tuesday, Sept. 26th Workout

    1. Yes, because I need to shake up my routine and build some strength. Back issues had me sitting out too long. Those set lists make it easier!

      Liked by 1 person

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