Lower Body Build: Quads, hamstrings, glutes (3-14-23)
4x/week no cardio • 35m
Equipment (details below):
- Heavy weight
- Chair or bench
- Stool or step
- Access to wall
- Pilates ball
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/7f8r7kYsv2CapbYm3FdGnf?si=581e35ca6ff24888
Circuit:
- Wall sit variations (stable and dynamic with Pilates ball; I used a 30lb)
- Kneeling hamstring curl (I used a 25lb; form breakdown: https://members.evlofitness.com/form-breakdowns-2/season:6/videos/img-1697)
- Right Bulgarian split squat (I used a 30lb)
- Right glute drop set
- Left Bulgarian split squat (I used a 30lb)
- Left glute drop set
Up Next in 4x/week no cardio
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Burn: Abs, back, inner thighs (3-15-23)
Equipment:
- Small Pilates ball or pillow
- Light weight (optional. I used a 5lb for weighted cobras)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4FN3nsfqet5as47PdvlQk8?si=161953f847014eac
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Full Body Build & Burn: Glutes, abs, ...
Equipment (see details below):
- Heavy weight
- Moderate weights
- Light weight
- Optional wrist weights
- Long resistance band
- Pilates ball and/or pillow
- Step or stool
- Access to a wallOptional (explicit) playlist - use a different device to play music if you are watching from the...
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