Full Body Build: Chest, biceps, shoulders, glutes, quads (4-3-23)
3x/week with cardio • 59m
Lower Body Equipment (see details below):
-Heavy set of dumbbells
-Pillow
-Loop band
-1 moderate dumbbell
-Chair
-Access to a wall
Upper Body Equipment:
- Heavy weights
- Moderate weights
- Light weights
- Extra light weights or wrist weights
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3X8h4MHpyycy2zIzND47Ad?si=e207919214e54167
Circuits:
- Kneeling deadlifts (I used two 30’s)
- Clam shells (I used a 20lb + loop band)
- Kneeling quad work (I used a 30lb)
- Bulgarians (I used a 40lb)
- Sissy squats (I used a 20lb)
- Chest press (I used 22lbs for regular and 17lbs for drop set)
- R deltoid row or shoulder abduction (I used 12lbs for row and 7lbs for abduction)
- R shoulder abduction pronation/supination (I used 2 lbs)
- Bicep curls (I used 17lbs for regular, 22lbs for single arm eccentrics, 12lbs for dropset)
- All fours biceps row/curl combo (I used 12lbs)
- L deltoid row or shoulder abduction (I used 12lbs for row and 7lbs for abduction)
- L shoulder abduction pronation/supination (I used 2 lbs)
Up Next in 3x/week with cardio
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Low-Impact Cardio Burst (4-3-23)
Equipment:
None, option to wear tennis shoes -
Full Body Build & Burn: Abs, upper/lo...
Equipment (see details below):
- Pilates ball and/or pillow
- Heavy weight
- Moderate weight
- Light weight
- Stool or step
- Access to wallOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/7t6hN0HEqlc3Y70RA...
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Cardio Burst (4-5-23)
Equipment:
Tennis shoes
Chair or benchMusic is played over the video
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