Lower Body Build: Quads & hamstrings (7-11-23)
5x/week no 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 5x/week no cardio
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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
-
Barre: Quads & triceps (7-13-23)
Equipment:
- Chair, stool, countertop, etc
- 1 heavy weight (for kneeling quads, I used a 25lb)
- Pillow (for kneeling quads)
- 1 light weight (for sidelying tricep extension, I used 5lb)
- 2 moderate weights (for skull crushers, I used 10lb)Optional (explicit) playlist - use a different device...
-
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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