Lower Body Build: Quads, glutes, hamstrings (6-13-23)
5x/week no cardio • 35m
Equipment (details below):
- Heavy weight (variety)
- Stool or step
- Pillow (optional)
- 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/24SdUgi0VERh9HcPqhFfcP?si=d75d7b89095c40a8
Kneeling HS curl: https://members.evlofitness.com/form-breakdowns-2/season:6/videos/img-1697
Circuit:
- Deficit lunges (both sides; I used a 30lb dumbbell)
- Glute drop sets
- Matrix variations (I used a 30lb dumbbell)
- Prone hamstring curl (I used a 25lb dumbbell)
- Hamstring stool bridges
Up Next in 5x/week no cardio
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Burn: Abs, back, biceps (6-14-23)
Equipment:
- Small Pilates ball or pillow
- Heavy weights (for heavy bicep curls, I'm using 20lb dumbbells)
- Light weights (for lighter bicep work, I'm using 10lb dumbbells)
- Long bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https:...
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Barre: Quads & shoulders (6-15-23)
Equipment (circuit below):
- Light dumbbells (for shoulder abductions, I used 5lb)
- Heavy dumbbells (for narrow chest presses, I used 20lb)
- Small Pilates ball or pillow
- Chair
- Long bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps: ...
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Full Body Build & Burn: Glutes, abs, ...
Equipment (see details below):
- Heavy weights
- Moderate weight
- Light weight
- Pilates ball and/or pillow
- Access to a wall
- ChairOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/1BuSBKhq7lp0dnbjwqzcdK...
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