Lower Body Build: Glutes & hamstrings (10-10-23)
5x/week no cardio • 35m
Equipment (details below):
- Heavy weight
- Chair
- Stool
- Pillow
- Access to wall
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6pRw9b9ylpBpCQJhkHGBcN?si=577f7d5f336f4667
Circuit 1:
- Body weight step ups
- Kneeling HS curls (I used 30lbs; https://members.evlofitness.com/form-breakdowns-2/season:6/videos/img-1697)
Circuit 2:
- Bulgarian split squats (I used 30lbs)
- Prone HS curl over stoll (I used 30lbs)
Circuit 3:
- Weighted step ups (I used 30lbs)
- Bodyweight Bulgarian drop sets
- Kneeling HS curl
Circuit 4:
- Bulgarian split squat (I used 30lbs)
- Bodyweight step up pulses
- Prone HS curl over stool (I used 30lbs)
- Stool HS bridge pulses
Up Next in 5x/week no cardio
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Burn: Abs, back, quads (10-11-23)
Equipment:
-Ball
-1 moderate/heavy weight (just for cobra lat pull down set up)
-Loop bandOptional (explicit) playlist: use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3iQ8Dr1kgUOtZoKlKzBI27?si=87882b59bf5d467e
Circuit:
-Cobra variat... -
Barre: Glutes, chest, triceps (10-12-23)
Equipment (circuit below):
- Heavy weights
- Loop band
- Chair
- 1 light weightOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3v36wf1BW8QktLJYCpjg2H?si=6a2507ea815e42fa
Circuit:
- Lunges (I used 25lb)
- ... -
Build +: Glutes, chest, triceps (10-1...
* 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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