Lower Body Build: Glutes, quads, hamstrings (8-15-23)
5x/week with cardio • 35m
Equipment (circuit below):
- Heavy weights
- Chair
- Access to a wall
- Long band
- Stool + pillow (for hamstring curls, watch the demo below)
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4UljMytaXVWh9HaYsZc8R6?si=37fef7ae846d4f38
Hamstring curl demo: https://members.evlofitness.com/videos/img-1697
Circuit 1:
- Step up (I used bodyweight)
- Wall slides (I used 1 30lb)
- Single leg hamstring bridge (I used 1 30lb)
Circuit 2:
- Bulgarians (I used 1 30lb)
- Dropset with band
- Wall slides (I used 1 30lb)
- Hamstring curls (I used 1 30lb)
- Sissy squats (I used bodyweight)
Up Next in 5x/week with cardio
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Burn: Abs, back, shoulders, biceps
Equipment:
- Moderate weights
- 1 light weight
- Small Pilates ball or pillow
- Access to a wall (optional)
- Long bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3xHOd4i9I5M0IN18MtF9Ra?si=e1a56fb807...
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Cardio Burst (8-16-23)
Fast moving, higher impact class.
Equipment:
-Wear tennis shoesMusic is played over the class.
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Barre: Hamstrings, chest, triceps (8-...
Equipment:
- Long band
- Chair or stool
- Gliders, or wear socks on hard wood
- Heavy weights (for higher rep chest presses, I used 20lb)
- 1 moderate weight (for single arm skull crusher, I used 15lb)
- Small Pilates ball or pillowOptional (explicit) playlist - use a different device to play...
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