Full Body Build: Upper back, chest, biceps, triceps, quads, glutes (11-13-23)
3x/week with cardio • 1h 1m
Lower Body Equipment (details below):
- Heavy weights
- Chair
- Gliders
- Access to wall
- Pillow (optional)
Upper Body Equipment:
- Heavy 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/5X9Em4hnS9npQy0lMfSba9?si=795fa3a2dc144dc2
Lower Body Exercises:
- Glider lunges (I used 30lbs)
- Sissy squat (I used 30lbs)
- Alt. hip thrusts (I used 30lbs)
- Sissy glider lunge (I used bodyweight)
- Donkey kicks
- Half deadlift (I used a set of 25lbs)
- Matrix (I used body weight)
Upper Body Exercises:
- 30 second chest press (I used 30lb dumbbells + 2lb wrist weights)
- Pushups
- 30 second kickstand rows (I used 30lb dumbbells + 2lb wrist weights)
- Reverse flies (I used 10lb dumbbells + 2lb wrist weights)
- Bicep curls (I used 15lb)
- Bicep band dropset
- Skull crusher + press combo (I used 10lb)
- Supine banded skull crusher
Up Next in 3x/week with cardio
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Low-Impact Cardio Burst (11-13-23)
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Barre Burn: Quads, chest, triceps, ab...
Barre equipment (exercises below):
- Heavy dumbbells
- Light/moderate dumbbells
- Long band
- Chair or access to a wallBurn equipment:
-Ball
-Gliders or socks
-Long band
-1 light weight
-1 heavy weightOptional (explicit) playlist. Use another device if you're watching from the apps: http...
-
Build + & Burn: Quads, chest, triceps...
Build + equipment (details below):
- Heavy weights (variety, see exercises)
- Moderate/heavy weight
- Chair
- Long bandBurn equipment:
-Ball
-Gliders or socks
-Long band
-1 light weight
-1 heavy weightOptional (explicit) playlist - use a different device to play music if you are watching...
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