5X/week with cardio

5X/week with cardio

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5X/week with cardio
  • Upper Body Build: Upper back, triceps, biceps (1-23-23)
    27:42
    Upper Body Build: Upper back, triceps, biceps (1-23-23)

    Upper Body Build: Upper back, triceps, biceps (1-23-23)

    Equipment:
    - Heavy weights (for kickstand rows, I'm using 22lb)
    - Moderate weights (for skull crushers, I'm using 12lb)
    - Moderate/heavy weights (for bicep curls, I'm using 17lb)

    Playlist (explicit): https://open.spotify.com/playlist/4SAl5Sz9a1vIvXTO0B6sEw?si=a0ee0fafd63b4b6b

  • Low-Impact Cardio Burst (1-23-23)
    15:41
    Low-Impact Cardio Burst (1-23-23)

    Low-Impact Cardio Burst (1-23-23)

    Equipment:
    - None, option to wear tennis shoes
    Music is played over the video

  • Lower Body Build: Quads & hamstrings (1-24-23)
    33:00
    Lower Body Build: Quads & hamstrings (1-24-23)

    Lower Body Build: Quads & hamstrings (1-24-23)

    Equipment:
    - 1 heavy weight (for hamstring curls and ball wall sits)
    - Chair, stool, pillow (hamstring curl set up)
    - Pilates ball (sub wall sits or sissy squats if you don't have a ball)
    - Access to a wall

    Playlist (explicit): https://open.spotify.com/playlist/44mSufK5VRcDV2xnJfJgZ7?si=dba8636...

  • Burn: Abs, glutes, back (1-25-23)
    30:51
    Burn: Abs, glutes, back (1-25-23)

    Burn: Abs, glutes, back (1-25-23)

    Equipment:
    - Small Pilates ball or pillow
    - Glider (or wear socks on hard wood)
    - 1 heavy weight for glider lunges (optional - you can use body weight)
    - Long resistance band
    - Access to a wall (for glider lunges)

    Playlist (explicit): https://open.spotify.com/playlist/2xUIusj2qJo7JCGdv3vlAy?si=6...

  • Cardio Burst (1-25-23)
    13:26
    Cardio Burst (1-25-23)

    Cardio Burst (1-25-23)

    Equipment:
    - Wear tennis shoes

    Music is played over the video

  • Barre: Quads & triceps (1-26-23)
    28:32
    Barre: Quads & triceps (1-26-23)

    Barre: Quads & triceps (1-26-23)

    Equipment:
    - Kitchen chair or something stable
    - Long resistance band
    - 1 light weight (for tricep work)
    - Small pillow or towel (for kneeling quad work)

    Music is optional, many members do without! If you'd like to play along, you can click the Spotify link below. If you are using the apps, you ...

  • Full Body Build & Burn: Glutes, abs, shoulders, chest, upper back (1-27-23)
    53:00
    Full Body Build & Burn: Glutes, abs, shoulders, chest, upper back (1-27-23)

    Full Body Build & Burn: Glutes, abs, shoulders, chest, upper back (1-27-23)

    Equipment:
    - Heavy weights (for chest press, bulgarian split squat, heavy kickstand rows)
    - Light weight (for shoulder abduction and propped rows)
    - Access to a wall
    - Set of wrist weights (optional)

    Playlist (explicit): https://open.spotify.com/playlist/2wE2PAcv2e0v2bDHiqtu9G?si=ce37ff25049143...

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