Lower Body Build: Quads & hamstrings (7-11-23)
4x/week with cardio • 35m
Equipment (details below):
- Heavy weight
- Access to wall
- Loop resistance band (or long band tied in loop)
- Stool
- Pillow
- Chair
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4wT4a2W31ZNCOKEhogvlja?si=14fc47d3acce4eae
Circuit:
- Wall sits (I used a 30lb dumbbell)
- Chair bridges
- Wall sit variation (I used a 30lb dumbbell)
- Prone HS curl over stool/pillow (I used a 30lb dumbbell)
- Seated heel pull back
- BW sissy squat
- Kneeling HS curl (I used a 30lb dumbbell)
- Seated heel pull back
- BW sissy squat
- HS exercise of choice
- Wall sit variation (I used a 30lb dumbbell)
- Supine banded knee extensions
Up Next in 4x/week with cardio
-
Burn: Abs, glutes, back (7-12-23)
Equipment:
- 1 heavy weight (I used a 30lb, for bridges)
- Small Pilates ball
- Pillow
- Loop bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6uliPdXT0ZrkO1nmEOuMKb?si=47843734d66c483e
-
Cardio Burst (7-12-23)
Fast moving, higher impact class.
Equipment:
-Wear tennis shoesMusic is played over the class.
-
Full Body Build & Burn: Glutes, abs, ...
Equipment (see details below):
- Heavy weights
- Moderate weights
- Light weights
- Extra light weight
- Pilates ball and/or pillow
- Access to a wall
- Stool
- Pillow (optional)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://o...
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