Lower Body Build: Quads & glutes (4-11-23)
5x/week no cardio • 36m
Equipment:
- Heavy weights
- Weights to stand on
- Chair or bench
- Access to a wall
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/295EkKTS4Gdf4YrJQyBora?si=91e19add6ec5458b
Circuits (1 each):
Left Bulgarian split squat (I used 30lbs)
Right Bulgarian split squat (I used 30lbs)
Sissy squats (I used 30lbs)
Half deadlifts (I used 30lbs)
Hip thrusts (I used 30lbs)
Right sissy lunge (I used 30lbs)
Left sissy lunge (I used 30lbs)
Left Bulgarian split squat (I used 30lbs)
Right Bulgarian split squat (I used 30lbs)
Alternating hip thrusts
Left sissy lunge combo
Right sissy lunge combo
Up Next in 5x/week no cardio
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Burn: Abs, back, hamstrings (4-12-23)
Equipment:
- Small Pilates ball or pillow
- Gliders (or wear socks on hard wood)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/1KLDTVmUmvEl2zUk7DCgRR?si=c450540ddc6d4be2
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Barre: Quads & chest (4-13-23)
Equipment:
- Heavy weights (for chest presses, I used 25lbs)
- Loop resistance band
- Small Pilates ball
- Pillow or towel (for under your ankles during kneeling quad work)
- Access to a wallOptional (explicit) playlist - use a different device to play music if you are watching from the apps: h...
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Full Body Build & Burn: Glutes, abs, ...
Equipment (see details below):
- Access to a wall
- Heavy weight
- Long resistance band
- Pilates ball and/or pillow
- Moderate weights
- Light weightOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/5at...
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