Full Body Build: Chest, upper back, tris, bis, quads, glutes, hammies (8-14-23)
3x/week with cardio • 58m
Lower Body Equipment (see details below):
- Heavy weights
- Chair
- Access to a wall
- Long band
- Stool + pillow (for hamstring curls, watch the demo below)
Upper Body Equipment:
- Heavy weights (variety, see circuit below)
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/5L5M68DLWvaTHP128aSynU?si=cf00b738b6b14538
Lower Body Circuits:
Hamstring curl demo: https://members.evlofitness.com/videos/img-1697
Circuit 1:
- Step up (I used bodyweight)
- Wall slides (I used 1 30lb)
- Single leg hamstring bridge (I used 1 30lb)
Circuit 2:
- Bulgarians (I used 1 30lb)
- Dropset with band
- Wall slides (I used 1 30lb)
- Hamstring curls (I used 1 30lb)
- Sissy squats (I used bodyweight)
Upper Body Circuit:
- Forearm press variations
- Kickstand row (I used 20lbs)
- Bicep work: eccentric curl, heavy curls, bicep rows (I used 20lb dumbbells for all exercises)
- Chest press or push ups (I used 25lb dumbbells for chest press)
- Chest press drop set (set 2; I used 20lb dumbbells)
Up Next in 3x/week with cardio
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Equipment:
-Heavy weights
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-Access to wall
-Long band
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-SlidersOptional playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/1516fRLeTIM8o1LoLQF2v4?si=a0042a605ef14246
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Fast moving, higher impact class.
Equipment:
-Wear tennis shoesMusic is played over the class.
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