Lower Body Build: Glutes & quads (11-14-23)
4x/week with cardio • 35m
Equipment (details below):
- Heavy weights
- Chair
- Gliders
- Access to wall
- Pillow (optional)
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/2pdv5Le4Z4XCkz53l5gfYY?si=e79d3cae4bb44ef7
Exercises:
- Glider lunges (I used 30lbs)
- Sissy squat (I used 30lbs)
- Alt. hip thrusts (I used 30lbs)
- Sissy glider lunge (I used bodyweight)
- Donkey kicks
- Half deadlift (I used a set of 25lbs)
- Matrix (I used body weight)
Up Next in 4x/week with cardio
-
Burn: Abs, back, hamstrings, shoulder...
Equipment:
-Ball
-Gliders or socks
-Long band
-1 light weight
-1 heavy weightOptional (explicit) playlist: use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3yJkhtjmv8NGwMyAM3ax6F?si=09021dc0ade343d6
Exercises:
-Ball crunch variations
... -
Cardio Burst (11-15-23)
Fast moving, higher impact class.
Equipment:
-Wear tennis shoes
-Set of weights (for last two sprints)Music is played over the class.
-
Full Body Build & Burn: Glutes, abs, ...
Equipment (see details below):
- Heavy weights
- Light weight
- Weights to stand on
- Access to wall
- Ball
- Stool
- PillowOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/5iMb0h231F3bFa4eo22ThS?si=8113bd6...
48 Comments