Lower Body Equipment (see details below):
- Heavy weights
- Gliders (can wear socks, use paper towels, etc.)
- Long resistance band
- Access to wall

Upper Body Equipment:
- Heavy weights
- Heavy/moderate weights
- Moderate weights
- Light/moderate weights
- Long band

Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/0xFTleFukUzjNC2n0ZRKwS?si=4f686c847ea24996

Lower Body Circuits:
Circuits 1-2:
- Lunges or glider lunges (I used 30lbs)
- Matrix variations (I used 30lbs)
- Banded supine knee extension
- Banded hamstring glider bridges

Circuit 3:
- 1/2 deadlifts (I used 30lbs in each hand)
- Glider knee repeaters
- Matrix combo (I used 30lbs)
- Glider hamstring bridges

Upper Body Circuits:

Circuit 1:
*** note! The wrist weights are not required. I'm using them because I'm in between weights with some of my lifts***
- 45 second "heavy" chest press (I used 25lb + 2lb wrist weights)
- 45 second "heavy" kickstand row (I used 25lb + 2lb wrist weights)
- 45 second "heavy" bicep curls (I used 15lb + 2lb wrist weights)
- 45 second "heavy" single arm skull crusher (I used 10lb + 2lb wrist weights)

Circuit 2:
- 60 second chest press (I used 25lb)
- 60 second kickstand row (I used 25lb)
- 60 second bicep curls (I used 25lb)
- 60 second skull crushers (I used 25lb)

Circuit 3:
- Banded chest press (I used 20lb)
- Kickstand flies (I used 10lb)
- Bicep pulses (I used 10lb)
- Single arm skull crusher (I used 10lb)
- Band tricep dropset