Lower Body Build: Glutes & quads (11-14-23)
5x/week with cardio • 35m
Equipment (details below):
- Heavy weights
- Chair
- Gliders
- Access to wall
- Pillow (optional)
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/2pdv5Le4Z4XCkz53l5gfYY?si=e79d3cae4bb44ef7
Exercises:
- Glider lunges (I used 30lbs)
- Sissy squat (I used 30lbs)
- Alt. hip thrusts (I used 30lbs)
- Sissy glider lunge (I used bodyweight)
- Donkey kicks
- Half deadlift (I used a set of 25lbs)
- Matrix (I used body weight)
Up Next in 5x/week with cardio
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Burn: Abs, back, hamstrings, shoulder...
Equipment:
-Ball
-Gliders or socks
-Long band
-1 light weight
-1 heavy weightOptional (explicit) playlist: use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3yJkhtjmv8NGwMyAM3ax6F?si=09021dc0ade343d6
Exercises:
-Ball crunch variations
... -
Cardio Burst (11-15-23)
Fast moving, higher impact class.
Equipment:
-Wear tennis shoes
-Set of weights (for last two sprints)Music is played over the class.
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Barre: Quads, chest, triceps (11-16-23)
Equipment (exercises below):
- Heavy dumbbells
- Light/moderate dumbbells
- Long band
- Chair or access to a wallOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3wnaGv5uSLVl4wEuvUWs5y?si=c7f4f787ef8f420...
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