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  • Muscle groups
    Muscle groups
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    Muscle groups

    437 KB

  • Full Body Build: Glutes, hammies, quads, bis, tris, chest, upper back (9-18-23)
    1:01:15
    Full Body Build: Glutes, hammies, quads, bis, tris, chest, upper back (9-18-23)

    Full Body Build: Glutes, hammies, quads, bis, tris, chest, upper back (9-18-23)

    Lower Body Equipment (see details below):
    - Heavy weights
    - Gliders (can wear socks, use paper towels, etc.)
    - Long resistance band
    - Access to wall

    Upper Body Equipment:
    - Heavy weights
    - Heavy/moderate weights
    - Moderate weights
    - Light/moderate weights
    - Long band

    Optional (explicit) pl...

  • Upper Body Build: Chest, upper back, biceps, triceps (9-18-23)
    34:41
    Upper Body Build: Chest, upper back, biceps, triceps (9-18-23)

    Upper Body Build: Chest, upper back, biceps, triceps (9-18-23)

    Equipment (see details below):
    - Heavy weights
    - Heavy/moderate weights
    - Moderate weights
    - Light/moderate weights
    - Long band

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/5xgf9QRC5TTFbZrlkKE4py?si=aa...

  • Low-Impact Cardio Burst (9-18-23)
    14:13
    Low-Impact Cardio Burst (9-18-23)

    Low-Impact Cardio Burst (9-18-23)

    Equipment:
    None, option to wear tennis shoes

  • Lower Body Build: Glutes, hamstrings, quads (9-19-23)
    35:05
    Lower Body Build: Glutes, hamstrings, quads (9-19-23)

    Lower Body Build: Glutes, hamstrings, quads (9-19-23)

    Equipment (details below):
    - Heavy weights
    - Gliders (can wear socks, use paper towels, etc.)
    - Long resistance band
    - Access to wall

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/7BrqrVyDw6W1TFUcOpZvHY?...

  • Barre Burn: Abs, upper/lower back, bis, shoulders, hammiess, tris (9-20-23)
    1:08:12
    Barre Burn: Abs, upper/lower back, bis, shoulders, hammiess, tris (9-20-23)

    Barre Burn: Abs, upper/lower back, bis, shoulders, hammiess, tris (9-20-23)

    Barre Equipment:
    - Chair or stool
    - 1 moderate/heavy weight (for kickstand rows and stool hamstring curls, I used 1 20lb)
    - Stool (optional but encouraged)
    - Pillow
    - Loop band
    - Moderate weights (for tricep presses, I used 10lb)
    - 1 light weight (for sidelying triceps, I used 5lb)

    Burn Equipme...

  • Build + & Burn: Abs, upper/lower back, bis, shoulders, hammiess, tris (9-20-23)
    1:05:46
    Build + & Burn: Abs, upper/lower back, bis, shoulders, hammiess, tris (9-20-23)

    Build + & Burn: Abs, upper/lower back, bis, shoulders, hammiess, tris (9-20-23)

    Build + Equipment:
    - Heavy weights (variety, see circuit)
    - Moderate weights
    - Chair
    - Stool
    - Pillow

    Burn Equipment:
    -Ball
    -1 set light to moderate weights
    -1 set moderate weights
    -1 light weight

    Optional (explicit) playlist - use a different device to play music if you are watching from th...

  • Burn: Abs, back, biceps, shoulders (9-20-23)
    37:18
    Burn: Abs, back, biceps, shoulders (9-20-23)

    Burn: Abs, back, biceps, shoulders (9-20-23)

    Equipment:
    -Ball
    -1 set light to moderate weights
    -1 set moderate weights
    -1 light weight

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps:
    https://open.spotify.com/playlist/3iQ8Dr1kgUOtZoKlKzBI27?si=93c3c0d7391a4f6b

    Circuit:
    -Ball crunc...

  • Cardio Burst (9-20-23)
    16:38
    Cardio Burst (9-20-23)

    Cardio Burst (9-20-23)

    Fast moving, higher impact class.

    Equipment:
    -Wear tennis shoes
    - Kitchen chair

    Music is played over the class.

  • Barre: Hamstrings, triceps, upper back (9-21-23)
    36:53
    Barre: Hamstrings, triceps, upper back (9-21-23)

    Barre: Hamstrings, triceps, upper back (9-21-23)

    Equipment:
    - Chair or stool
    - 1 moderate/heavy weight (for kickstand rows and stool hamstring curls, I used 1 20lb)
    - Stool (optional but encouraged)
    - Pillow
    - Loop band
    - Moderate weights (for tricep presses, I used 10lb)
    - 1 light weight (for sidelying triceps, I used 5lb)

    Optional (explicit...

  • Build +: Hamstrings, triceps, upper back (9-21-23)
    35:30
    Build +: Hamstrings, triceps, upper back (9-21-23)

    Build +: Hamstrings, triceps, upper back (9-21-23)

    * Build + and Barre work the same muscle groups. Only take one or the other. Both classes will work towards muscle hypertrophy. Build + features heavier lifts for shorter intervals with lighter weight drop sets laced in. Choose the class based on format preference. *

    Equipment (details below):
    -...

  • Full Body Build & Burn: Glutes, abs, shoulders, chest (9-22-23)
    36:00
    Full Body Build & Burn: Glutes, abs, shoulders, chest (9-22-23)

    Full Body Build & Burn: Glutes, abs, shoulders, chest (9-22-23)

    Equipment (see details below):
    - Heavy weights (variety)
    - Light weight
    - Pilates ball
    - Access to wall
    - Stool

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/20xG6Q2fc7UaYlhrJuW36T?si=0872e4fb34bf425c

    ...

  • Flow (9-21-23)
    30:13
    Flow (9-21-23)

    Flow (9-21-23)

    Equipment:
    - Yoga blocks

    NEW! Sept optional playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/1amLErUFCcQp6EteZaGvgE?si=a3638a0c46454f70

    THEME: satisfaction in the effort
    - grounding in // seated
    - kneeling warm-up
    - standing se...

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