Lower Body Build: Quads & glutes
5x/week with cardio • 35m
Equipment:
- Chair or bench (for step ups and hip thrusts)
- Weights to stand on (for sissy squats)
- Optional heavy weight (for step ups, hip thrusts, wall sits, sissy squats; I used a 25lb dumbbell)
- Access to a wall
Optional (explicit) playlist - use a different device to play music if you are watching from the apps:https://open.spotify.com/playlist/14shc9B09izw3NmVQ1kVjR?si=b8aec2b2d73840d3
Up Next in 5x/week with cardio
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Burn: Abs & back
Equipment:
- Small Pilates ball or pillowOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/0nXm9NwNnuaneT4LFwSaFX?si=29bc683d905a458f
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Cardio Burst
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Barre: Quads, shoulders, biceps
Equipment:
- Chair or wall for support
- Gliders (or wear socks)
- 1 heavy weight (for assisted bicep curls, try a bit heavier than you usually use. I'm using 20lb)
- Moderate weights (for higher rep bicep moves, I'm using 10lb)
- 1 very light weight (for high rep shoulder work, I'm using 4lb)
- ...
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