Lower Body Build: Quads & glutes (10-3-23)
5x/week no cardio • 35m
Equipment:
- Heavy weights
- Access to wall
- Glider (socks, towels, paper plates, etc)
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/7BrqrVyDw6W1TFUcOpZvHY?si=4841a0a32cba45d4
Circuit:
- Wall sit variations (I used 30lbs)
- Sissy glider lunges (I used body weight)
- Sissy squats (I used body weight; final set only)
- Half dead lifts (I used 30lbs)
- B stance lunges (I used 30lbs; final set only)
- Glute drop sets
Up Next in 5x/week no cardio
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Burn: Abs, back, triceps (10-4-23)
Equipment:
-Ball
-1 set moderate weights (for skull crushers)
-1 optional light weight (could use for sidelying tricep extension or cobras)Optional (explicit) playlist: use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3iQ8Dr1kgUOtZoKlK...
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Barre: Quads, shoulders, biceps (10-5...
Equipment:
- Chair
- Small Pilates ball or pillow
- Light weights
- 1 very light weight
- Moderate weightsOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6IfXVJIjemj25wtTeJIm7n?si=1cc0ee52f5604163
Circuit:...
-
Build +: Quads, biceps, shoulders (10...
* Build + and Barre work the same muscle groups. Only take one or the other. Both classes will work towards muscle hypertrophy. Build + features heavier lifts for shorter intervals with lighter weight drop sets laced in. Choose the class based on format preference. *
Equipment (details below):
-...
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