Equipment (circuit below):
- Stool (optional, for step-ups)
- Chair
- Pillow or towel (for kneeling work)
- Loop band
- Set of moderate weights
- Set of heavy weights

Upper Body Equipment:
- Heavy weights
- Moderate weights

Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/0UoYuJorJWKz7XQlzbjydS?si=7d5c0f8663624b84

Lower Body Circuit:
Circuit 1 & 2:
- Half deadlifts (I used a band + 30lb. Beginners could use 10lb)
- Dropset glute work with band
- Kneeling quads (I used bodyweight)
- Dropset quad work with band

Circuit 3 & 4:
- Step ups (I used bodyweight. Advanced members could use a 10lb or 15lb)
- Dropset band work
- Sissy squats (I used bodyweight. Advanced members could use a 10lb or 15lb)

Upper Body Circuits (2X of each):
- Chest press (I used 22lb dumbbells/wrist weight combo)
- Supine bent arm raise/narrow press (I used 15lb dumbbells/wrist weight combo)
- Skull crusher (I used 1, 20lb dumbbell + 2lb wrists weights)
- Bicep curls (I used 17lb dumbbells/wrist weight combo)

- Push ups or chest press
- Deltoid row (I used 17lb dumbbells/wrist weight combo)
- Single arm narrow press pulse (I used 17lb dumbbells/wrist weight combo)
- Assisted single arm skull crusher (I used 17lb dumbbells/wrist weight combo)
- Eccentric bicep curl (I used 22lb dumbbells/wrist weight combo)