Build
Upper body, lower body, or full-body, this class utilizes heavy weights to build muscle in the safest, most effective ways. Shannon recommends this class for all members to take regularly, and she gives joint-friendly modifications in every class so you can have the most success without flaring up your joints.
How to select weights: Your weights should feel heavy, but manageable. Shannon uses between 12lb-20lb (depending on the lift), and recommends beginners start with 5-8lb. If you're not able to get through more than half the set without taking a break, your weights are too heavy. If you don't feel fatigued by the end of the set, your weights are too light.
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Full Body Build: Shoulders, chest, biceps, quads, glutes (6-5-23)
Lower Body Equipment (see details below):
- Heavy dumbbells
- Pillow or towel (for kneeling work)
- Chair or bench
- Access to a wall
- Gliders (or wear socks on hard wood floors)Upper Body Equipment:
- Heavy weights
- Moderate weights
- Light weights
- Optional wrist weights
- Long resistanc... -
Upper Body Build: Shoulders, chest, biceps (6-5-23)
Equipment (details below):
- Heavy weights
- Moderate weights
- Light weights
- Optional wrist weights
- Long resistance bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/24SdUgi0VERh9HcPqhFfcP?si=d75d...
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Lower Body Build: Glutes & quads (6-6-23)
Equipment (circuit below):
- Heavy dumbbells
- Pillow or towel (for kneeling work)
- Chair or bench
- Access to a wall
- Gliders (or wear socks on hard wood floors)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/pla...
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Full Body Build: Quads, glutes, hamstrings, triceps, upper back, chest (5-22-23)
Lower Body Equipment (see details below):
- 1 set of heavy dumbbells
- Chair
- Wall
- Stool + Pillow (for kneeling hamstring curls, demo below)Upper Body Equipment:
- Heavy weights
- Moderate weights
- Light weight
- Pilates ballOptional (explicit) playlist - use a different device to play...
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Upper Body Build: Triceps, chest, upper back (5-22-23)
Equipment (details below):
- Heavy weights
- Moderate weights
- Light weightOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4UXFKuovqMafAvXXR5G01h?si=558dea0837ff4628
Circuit:
- Chest press (I used 25lb... -
Lower Body Build: Glutes, hamstrings, quads (5-23-23)
Equipment (circuit below):
- 1 set of heavy dumbbells
- Chair
- Wall
- Stool + Pillow (for kneeling hamstring curls, demo below)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/1Flz9K3GnoWqyfWUXi1ffc?si=6b20...
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Full Body Build: Chest, triceps, biceps, quads, hamstrings (5-8-23)
Lower Body Equipment (see details below):
- Heavy weight
- Weights to stand on
- Chair or bench
- Access to wall
- Stool or step + optional pillowUpper Body Equipment:
- Heavy weights
- Long band
- Moderate weights
- Moderate/light weightsOptional (explicit) playlist - use a different devic...
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Upper Body Build: Chest, tris, bis (5-8-23)
Equipment (circuit below):
- Heavy weights
- Long band
- Moderate weights
- Moderate/light weightsOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/1Flz9K3GnoWqyfWUXi1ffc?si=6b2003ec08664bd4
Circuit:
- Band... -
Lower Body Build: Quads & hamstrings (5-9-23)
Equipment (details below):
- Heavy weight
- Weights to stand on
- Chair or bench
- Access to wall
- Stool or step + optional pillowOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4UXFKuovqMafAvXXR5G01h?si...
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Full Body Build: Shoulders, biceps, upper back, quads, glutes (5-1-23)
Lower Body Equipment (see details below):
- Heavy dumbbells
- Pillow, blanket, or towel (for kneeling work)
- Access to a wall
- Optional - loop band (fabric band, or tie a long resistance band tight around your knees)Upper Body Equipment:
- Moderate weights
- Light weight
- Long resistance ... -
Upper Body Build: Upper back, shoulders, biceps (5-1-23)
Equipment (details below):
- Moderate weights
- Light weight
- Long resistance bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4UXFKuovqMafAvXXR5G01h?si=558dea0837ff4628
Circuit:
- Right propped row ... -
Lower Body Build: Glutes & Quads (5-2-23)
Equipment (circuit below):
- Heavy dumbbells
- Pillow, blanket, or towel (for kneeling work)
- Access to a wall
- Optional - loop band (fabric band, or tie a long resistance band tight around your knees)Optional (explicit) playlist - use a different device to play music if you are watching fro...
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Full Body Build: Shoulders, biceps, triceps, hamstrings, quads, glutes (4-24-23)
Lower Body Equipment (see details below):
- Heavy weights
- Access to wall
- Loop band
- Stool or step w/ opt. pillow
- Chair or benchUpper Body Equipment:
- Moderate weights
- Moderate/heavy weights
- Long band
- Option for 1 light weight if you are choosing shoulder raises over should... -
Upper Body Build: shoulders, triceps, biceps (4-24-23)
Equipment (circuit below):
- Moderate weights
- Moderate/heavy weights
- Long band
- Option for 1 light weight if you are choosing shoulder raises over shoulder rowsOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/...
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Lower Body Build: Hamstrings, quads, glutes (4-25-23)
Equipment (see details below):
- Heavy weights
- Access to wall
- Loop band
- Stool or step w/ opt. pillow
- Chair or benchOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/295EkKTS4Gdf4YrJQyBora?si=91e19...
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Full Body Build: Upper back, chest, triceps, glutes, hamstrings (4-10-23)
Lower Body Equipment (see details below):
- Heavy weights
- Weights to stand on
- Chair or bench
- Access to a wallUpper Body Equipment:
Equipment (circuit below)
- Heavy dumb bells
- One moderate/heavy dumb bell
- Light dumb bell
- Long band
- Chair or bench (optional)Optional (explicit...
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Upper Body Build: Upper back, chest, triceps (4-10-23)
Equipment (circuit below)
- Heavy dumb bells
- One moderate/heavy dumb bell
- Light dumb bell
- Long band
- Chair or bench (optional)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/26pvA0qqyouXWDeABdBsCA?...
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Lower Body Build: Quads & glutes (4-11-23)
Equipment:
- Heavy weights
- Weights to stand on
- Chair or bench
- Access to a wallOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/295EkKTS4Gdf4YrJQyBora?si=91e19add6ec5458b
Circuits (1 each):
Left Bulg... -
Full Body Build: Chest, biceps, shoulders, glutes, quads (4-3-23)
Lower Body Equipment (see details below):
-Heavy set of dumbbells
-Pillow
-Loop band
-1 moderate dumbbell
-Chair
-Access to a wallUpper Body Equipment:
- Heavy weights
- Moderate weights
- Light weights
- Extra light weights or wrist weightsOptional (explicit) playlist - use a differen...
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Upper Body Build: Chest, biceps, shoulders (4-3-23)
Equipment (see details below):
- Heavy weights
- Moderate weights
- Light weights
- Extra light weights or wrist weightsOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/7vuqpkjihJd2FX8mfJ1FAP?si=c869d455...
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Lower Body Build: Glutes & quads (4-4-23)
Equipment (circuit below):
-Heavy set of dumbbells
-Pillow
-Loop band
-1 moderate dumbbell
-Chair
-Access to a wallOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/26pvA0qqyouXWDeABdBsCA?si=8ac0917439744f...
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Full Body Build: Back, shoulders, triceps, quads, hamstrings, glutes (3-27-23)
Lower Body Equipment (see details below):
- Heavy weight
- Access to wall
- Gliders (towels, paper plates, socks)Upper Body Equipment:
- 1 set of heavy weights
- 1 set of moderate weights
- long resistance bandOptional (explicit) playlist - use a different device to play music if you are wa...
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Upper Body Build: Back, shoulders, triceps (3-27-23)
Equipment (circuit below):
- 1 set of heavy weights
- 1 set of moderate weights
- long resistance bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/7vuqpkjihJd2FX8mfJ1FAP?si=c869d455276e4ceb
Circuit:
-... -
Lower Body Build: Quads, hamstrings, glutes (3-28-23)
Equipment (details below):
- Heavy weight
- Access to wall
- Gliders (towels, paper plates, socks)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/7f8r7kYsv2CapbYm3FdGnf?si=581e35ca6ff24888
Circuit:
- Rig...