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.
Lower Body Equipment:
- Heavy weights (I’m using 20s/25)
- Stool or step (for deficit lunges)
Upper Body Equipment:
- Heavy weights
- Moderate weights
- Long resistance band
Playlist (explicit): https://open.spotify.com/playlist/5a8YVdRlEDF3o06JIW1s6G?si=7284a6e42f2045db
Equipment:
- Heavy weights
- Moderate weights
- Long resistance band
Playlist (explicit): https://open.spotify.com/playlist/7wrH30446m5iIvr6PGbYts?si=75f328a690de4ad2
Equipment:
- Heavy weights (I’m using 20s/25)
- Stool or step (for deficit lunges)
Playlist (explicit): https://open.spotify.com/playlist/3EFK3gU3SEonVx0A4DSJVF?si=e2db68ea389a4ec0
Instagram: @payton.busker
Equipment:
- Heavy weights
- Chair
- Stool + pillow
Playlist (explicit): https://open.spotify.com/playlist/7wrH30446m5iIvr6PGbYts?si=646d744bfeff4c70
Equipment:
- Kitchen chair or bench
- Stool and/or pillows (for hamstring curls)
- 1 heavy weight
- Moderate weights
- 1 light weight
- Long resistance band
Playlist (explicit): https://open.spotify.com/playlist/1v66AtLbdBGuaU90iImjOw?si=dd6b926cebff4751
Equipment:
- Kitchen chair (optional)
- 1 light weight for shoulder abduction
- 1 heavy weight for bent over rows and kickstand rows
- Moderate resistance band
Playlist (explicit): https://open.spotify.com/playlist/7wrH30446m5iIvr6PGbYts?si=c4fe2483338d47ec
Lower Body Equipment:
- 1 Heavy weight (I’m using a 25)
- 1 Weight to stand on (for sissy squats)
- 1 Glider
Upper Body Equipment:
- Heavy weights
- Moderate weights
- Light weights
Playlist (explicit): https://open.spotify.com/playlist/5a8YVdRlEDF3o06JIW1s6G?si=7284a6e42f2045db
Equipment:
- Heavy weights
- Moderate weights
- Light weights
Playlist (explicit): https://open.spotify.com/playlist/7wrH30446m5iIvr6PGbYts?si=3fc41037888d40e5
Equipment:
- 1 Heavy weight (I’m using a 25)
- 1 Weight to stand on (for sissy squats)
- 1 Glider
Playlist (explicit): https://open.spotify.com/playlist/3EFK3gU3SEonVx0A4DSJVF?si=e2db68ea389a4ec0
Instagram: @payton.busker
Lower Body Equipment:
- Heavy weights (I’m using 20s)
- 1 Heavier weight (I’m using a 25)
- Loop resistance band
- Chair or bench
- Stool and/or stack of pillows for hamstring curl
Upper Body Equipment:
- Moderate weights
- Light weights
Playlist (explicit): https://open.spotify.com/playlis...
Equipment:
- Moderate weights
- Light weights
Playlist (explicit): https://open.spotify.com/playlist/7wrH30446m5iIvr6PGbYts?si=9ee9b4e8a2fb4f64
Equipment:
- Heavy weights (I’m using 20s)
- 1 Heavier weight (I’m using a 25)
- Loop resistance band
- Chair or bench
- Stool and/or stack of pillows for hamstring curl
Playlist (explicit): https://open.spotify.com/playlist/3EFK3gU3SEonVx0A4DSJVF?si=e2db68ea389a4ec0
Instagram: @payton.busker
Lower Body Equipment:
- Kitchen chair or bench
- Heavy weights
- Stool or stack of pillows
Upper Body Equipment:
- Moderate weights (I’m using 15s)
Playlist (explicit): https://open.spotify.com/playlist/6CDat45NGV1c57zd9k2DAc?si=6291bfe321224e3a
Equipment:
- Kitchen chair or bench
- Heavy weights
- Stool or stack of pillows
Playlist (explicit): https://open.spotify.com/playlist/7wrH30446m5iIvr6PGbYts?si=72fdb39c338948ab
Equipment:
- Moderate weights (I’m using 15s)
Playlist (explicit): https://open.spotify.com/playlist/65N2S4oVMww5my4chr2Lkp?si=515578f43ceb4e66
Instagram: @payton.busker
Equipment:
- Moderate weights (I’m using 15s)
- Lighter moderate weights (I’m using 10s)
Playlist (explicit): https://open.spotify.com/playlist/65N2S4oVMww5my4chr2Lkp?si=515578f43ceb4e66
Instagram: @payton.busker
Lower Body Equipment:
- Chair or bench
- Heavy weights
- Loop resistance band
Upper Body Equipment:
- Moderate weights (I’m using 15s)
- Lighter moderate weights (I’m using 10s)
Playlist (explicit): https://open.spotify.com/playlist/6CDat45NGV1c57zd9k2DAc?si=6291bfe321224e3a
Equipment:
- Chair or bench
- Heavy weights
- Loop resistance band
Playlist (explicit): https://open.spotify.com/playlist/0yBQQJHMLYFlxu1ypkVGuq?si=a25866d8ab264410
Lower Body Equipment:
- Chair or bench
- Stepstool and a pillow (for hamstring curls)
- Heavy weights
Upper Body Equipment:
- Heavy weights (I’m using 20s)
- Long resistance band
Playlist (explicit): https://open.spotify.com/playlist/6CDat45NGV1c57zd9k2DAc?si=6291bfe321224e3a
Equipment:
- Chair or bench
- Stepstool and a pillow (for hamstring curls)
- Heavy weights
Playlist (explicit): https://open.spotify.com/playlist/0yBQQJHMLYFlxu1ypkVGuq?si=fb04f6d4e57f436a
Equipment:
- Heavy weights (I’m using 20s)
- Long resistance band
Playlist (explicit): https://open.spotify.com/playlist/65N2S4oVMww5my4chr2Lkp?si=515578f43ceb4e66
Instagram: @payton.busker
Equipment:
- Pilates ball and/or pillow
- Light weights
- Long resistance band
Playlist (explicit): https://open.spotify.com/playlist/7ei0TmgEZ53Ye19nsJnX2I?si=688b9aaee07b4b2d
Instagram: @payton.busker
Lower Body Equipment:
- Heavy weights
- Moderate weights
- Loop band
- Gliders
Upper Body Equipment:
- Moderate weights (I’m using 15s)
Playlist (explicit): https://open.spotify.com/playlist/58FS7WNZrNby7IW6emK9b6?si=952a85976aef48e7
Equipment:
- Heavy weights
- Moderate weights
- Loop band
- Gliders
Playlist (explicit): https://open.spotify.com/playlist/0yBQQJHMLYFlxu1ypkVGuq?si=a2c56893dbd64740
