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Full Body Build: Quads, hamstrings, glutes, chest, biceps, shoulders
Lower Body Equipment:
- Chair or bench
- Stool and/or stack of books/pillows (for hamstring curls and opt. deficit lunges)
- Heavy weight (for hamstring curls, matrix move, lunges)
- Access to wallUpper Body Equipment:
- Heavy weights (for chest presses)
- Moderate weights (for bicep curls... -
Upper Body Build: Chest, biceps, shoulders
Equipment:
- Heavy weights (for chest presses)
- Moderate weights (for bicep curls + deltoid rows)
- Light weights (for bicep dropsets + shoulders)
- 1 very light weight (for shoulder dropsets)Playlist (explicit): https://open.spotify.com/playlist/7f7BBzmWBRrySzA6v5FVmw?si=9314d9fb0f9a4091
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Low-Impact Cardio Burst
Equipment:
- None, wear tennis shoes! -
20/20/20: Quads, glutes, hammies, chest, bis, shoulders (3-6-23)
Equipment (see details below):
- Heavy weights
- Moderate weights
- Access to wall
- Gliders (can use paper plates, towels, socks, etc.)
- Long resistance bandMusic played over the video.
Build circuit:
- Chest press (I used 25lbs)
- Eccentric bicep curls (I used a 25lb)
- Bicep curl dr... -
Upper Body Build + Step Cardio: Chest, bi, shoulders (3-6-23)
Equipment (see circuit below)
- Stool or step (you can modify the cardio moves without one)
- Heavy weights
- Moderate weights
- 1 light weightMusic is played over the video
Circuit:
- Chest presses (I used 30lb)
- Dropset (pushup variation or dropset chest presses)
- Sidelying shoulder abduct... -
10-Minute Meditation: Breathwork
Equipment:
-Meditation pillow, mat, or blanket. All optional :)Music will be played over the video!
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Lower Body Build: Quads, hamstrings, glutes
Equipment:
- Chair or bench
- Stool and/or stack of books/pillows (for hamstring curls and opt. deficit lunges)
- Heavy weight (for hamstring curls, matrix move, lunges)
- Access to wallPlaylist (explicit): https://open.spotify.com/playlist/14shc9B09izw3NmVQ1kVjR?si=b8aec2b2d73840d3
Instagr...
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Recovery Flow
Equipment:
-None!Playlist (explicit): https://open.spotify.com/playlist/7HFPBdSwe5AxvE2VkD0C4p?si=9ec077983fc148df
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Barre Burn: Glutes, quads, hamstrings (3-7-23)
Equipment:
- Chair or bench
- Small Pilates ball or pillow
- Small pillow (for kneeling work + hamstring bridges on chair)Optional (explicit) playlist - use a different device to play music if you are watching from the apps:
https://open.spotify.com/playlist/3F4M14N3NpTqgRR6zad8jP?si=2a7b3c073... -
Full Body Build & Burn: Abs, back, glutes, shoulders, biceps
Equipment:
- Pilates ball and/or pillow
- Moderate weights (for bicep curls)
- 1 light weight (for shoulder abduction)
- Kitchen chair
- Access to a wallPlaylist (explicit): https://open.spotify.com/playlist/318ZAk3ieXbOLlNW1VKUv1?si=71a8449c32424d68
Instagram: @payton.busker
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Burn: Abs & back
Equipment:
- Small Pilates ball or pillow
- One light weight (optional for crunches and oblique work)Playlist (explicit): https://open.spotify.com/playlist/0nXm9NwNnuaneT4LFwSaFX?si=083fbf366d76423b
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Cardio Burst
Equipment:
- None, wear tennis shoes -
Build + Bounce: Glutes, abs, back, biceps, shoulders (3-8-23)
Equipment (see details below):
-Heavy weights
-Pilates ball and/or pillow
-Moderate weights
-Light weight
-Extra light weight or wrist weightMusic is played over the video.
Circuits:
-Half deadlifts (I'm using 30s)
-Kneeling cobras
-Ball crunch variations-Right kickstand deltoid row (I'...
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Flow + Burn: Abs & obliques (3-8-23)
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/4FN3nsfqet5as47PdvlQk8?si=71535a05a7374b31 -
Barre: Glutes, shoulders, biceps
Equipment:
- Kitchen chair/wall/or something to lean into
- Moderate-light weights (for higher rep bicep curls)
- Long resistance band
- Loop resistance band (optional)Playlist (explicit): https://open.spotify.com/playlist/0nXm9NwNnuaneT4LFwSaFX?si=dc037bdda1f94609
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Build +: Glutes, shoulders, biceps (3-9-23)
Equipment (circuit below):
- Stool (optional)
- Chair or bench
- Access to a wall or stable surface
- 1 heavy weight
- Moderate weights
- 1 moderate/light weight
- 1 light weight
- Long bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps:
h... -
Full Body Build & Burn: Quads, abs, triceps, upper back, chest
Equipment:
- 1 Extra heavy weight (for glider sissy lunges and sissy squats)
- Heavy weights (for kickstand rows, chest press, to stand on)
- Moderate weights (for skull crushers, chest flies, propped upper back rows)
- Access to a wall
- Gliders
- Pilates ball and/or pillowPlaylist (explicit):...
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EVLO: Quads, abs, chest, triceps, upper back (3-10-23)
2-3+ months of Evlo experience highly recommended
Equipment (circuit below):
- 1 heavy weight
- Set of moderate dumbbells
- Set of light dumbbells
- Small Pilates ball or pillow
- Wall accessMusic is played over the video
Circuit:
- Ball wall sits (I used a 30lb dumbbell)
- Sissy squats (I u...