Full Body Build & Burn: Quads, hammies, abs, back, chest, upper back (3-24-23)
3x/week no cardio • 50m
Equipment (see details below):
- Heavy weights
- Moderate weights
- Step or stool
- Chair or bench
- Access to a wall
- Pilates ball and/or pillow
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/1ydFFCUfG8WsA5kHmzrKg3?si=f9f989b72a5a4346
Circuits:
- Hamstring bridges or kneeling hamstring curls (I used 25lbs for HS curls: https://members.evlofitness.com/form-breakdowns-2/season:6/videos/img-1697)
- Ball crunch variations
- Wall sits or matrix (I used 25lbs)
- Right kickstand rows or propped rows (I used 20lbs for kickstand rows and 10lbs for propped rows)
- Right kickstand row drop set (I used 10lbs)
- Chest press (I used 25lbs)
- Chest fly drop set (I used 10lbs)
- Left kickstand rows or propped rows (I used 20lbs for kickstand rows and 10lbs for propped rows)
- Left kickstand row drop set (I used 10lbs)
Up Next in 3x/week no cardio
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Full Body Build & Burn: Abs, back, sh...
*Video skips at 19:16 before transitioning from cobra to left shoulder abduction and 49:26 between savanna and the final breath*
Equipment (see details below):
- Heavy weight
- Gliders (socks, towels, paper plates, etc.)
- Light weights
- Extra light weight or wrist weightsOptional (explic...
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