3x/week with cardio

3x/week with cardio

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3x/week with cardio
  • Full Body Build: Quads, glutes, shoulders, chest, biceps

    Lower Body Equipment:
    - Chair or bench (for step ups and hip thrusts)
    - Weights to stand on (for sissy squats)
    - Optional heavy weight (for step ups, hip thrusts, wall sits, sissy squats)
    - Access to a wall

    Upper Body Equipment:
    - Heavy weights (for chest presses, I'm using 27's)
    - Moderate we...

  • Low-Impact Cardio Burst

    - None, option to wear tennis shoes

  • Full Body Build & Burn: Abs, back, shoulders, quads, biceps

    - 2 Pilates balls and/or pillows
    - Moderate weights (for matrix, bicep curls, deltoid row; I used a set of 15lb dumbbells)
    - Light-moderate weights (for bicep drop sets; I used a set of 10lb dumbbells)
    - 1 extra light weight (for shoulder drop sets; I used 4lbs)

    Optional (explicit) pl...

  • Full Body Build & Burn: Glutes, hamstrings, abs, upper back, triceps

    - Pilates ball and/or pillow
    - Heavy weight (for bulgarian split squat, I’m using a 30)
    - Heavy weight (for kickstand rows and skull crusher with 1 weight, I’m using a 20)
    - Long resistance band
    - Chair or bench

    Optional (explicit) playlist - use a different device to play music if yo...