Full Body Build & Burn: Abs, back, glutes, quads, biceps (5-10-23)
3x/week with cardio • 50m
Equipment (details below):
- Pilates ball and/or pillow
- Heavy weights
- Glider (or socks, towel, paper plates)
- Long resistance band (also use as a loop band)
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3m29zbp5mjoKDOgAcLRoZY?si=ba56eba44a004211
Circuits:
- Glider lunges (both sides; I used a 30lb dumbbell)
- Monster walks with lunge pulses (sets 1 and 2)
- Wall sits or matrix (I used a 30lb dumbbell)
- Banded quad extensions (set 3)
- Ball crunch variations
- Cobras
- Lat pull downs (sets 1 and 2)
- Heavy biceps curls (I used a set of 20lb dumbbells)
- Supine banded bicep curls (set 3)
Up Next in 3x/week with cardio
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Cardio Burst (5-10-23)
High impact, high intensity class. Wear tennis shoes
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Full Body Build & Burn: Glutes, abs, ...
Equipment (see details below):
- Heavy weights
- Moderate weights
- Light weight
- Pilates ball and/or pillow
- Access to a wall (optional)
- Chair or bench
- Optional wrist weights or extra light weightOptional (explicit) playlist - use a different device to play music if you are watching f...
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