Lower Body Build: Quads & hamstrings (6-20-23)
4x/week no cardio • 35m
Equipment (circuit below):
- 1 heavy dumbbells
- Small Pilates ball
- Stool + pillow (or use a stack of pillows if you don't have a stool)
- Long, heavy resistance band
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/0vjMkYd42SdIaeJVyZWIIa?si=d3b3bb91996d4e8a
Circuit:
- Hamstring bridges
- Stool hamstring curl (I used a 40lb)
- Banded bear crawls
- Ball wall sit (I used a 40lb)
- Kneeling quad work (I used a 40lb)
Up Next in 4x/week no cardio
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Burn: Abs, back, glutes (6-21-23)
Equipment:
- Small Pilates ball or pillow
- Stool (or stack of pillows)
- 1 pillow or towel (optional - for comfort with stool hip thrusts)
- 1 heavy weight (for weighted bridges and stool hip thrusts, I used a 30lb)
- Loop bandOptional (explicit) playlist - use a different device to play mus...
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Full Body Build & Burn: Quads, glutes...
Equipment (see details below):
- Heavy weights
- Moderate weights
- Light weights
- Extra light weights (optional)
- Pilates ball and/or pillow
- Access to a wallOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/pl...
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