Lower and Upper body lifting and HIIT abs from this week 9/22-9/24

Hi Everyone,

I haven't posted a workout in a while! Here is what I have been up to this week! I hope you enjoy and you get some good use out of it.

Remember that when you are lifting weights you know the correct form to protect your body for injuries. Also, make sure that you are pushing you body, you don't want the exercise to be easy, the weight should be challenging. At least the last 3 reps should be challenging, on that note, again watch your form, don't lose it because the weight is too heavy.

Monday 9/22: 
Cardio:

• 30 minute Stair master (fat burner-level 9)
• Lyon Street steps (279 each round)-10x 

Tuesday 9/23: 

Leg Day: 

• Barbell Back Squats 4x10
• Leg press 4x15
• Romanian Deadlift 4x12 (really watch your form! see pic below)

• Seated Calve raise 4x12
• Standing Calve raise 4x15

Wednesday 9/24: 

Upper Body: 

• Bench press 4x10
• Dumbbell Row 4x10
• Close Grip lat pull down 4x8

• Seated DB shoulder press 4x8
• Barbell curl 4x12
• Lying Barbell extension 4x12

Abs: HIIT

• Rolling plank 1:00 minute
• Rest 30 sec
• Scissor Kick 1:00 minute
• Rest 30 sec
• Repeat 2-3 times 

Cardio- Light elliptical- 25 minutes 

Now get after it! :) 

Much love, 

Pistols...Out xoxo