Build

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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Build
  • Upper Body Build: Chest, upper back, biceps, triceps (11-13-23)
    36:09
    Upper Body Build: Chest, upper back, biceps, triceps (11-13-23)

    Upper Body Build: Chest, upper back, biceps, triceps (11-13-23)

    Equipment (exercises below)
    - Heavy 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/0AuiLjDqLsixRj4uVYp31N?si=39c396d668194519

    Exercises:
    - 30...

  • Full Body Build: Upper back, chest, biceps, triceps, quads, glutes (11-13-23)
    1:01:47
    Full Body Build: Upper back, chest, biceps, triceps, quads, glutes (11-13-23)

    Full Body Build: Upper back, chest, biceps, triceps, quads, glutes (11-13-23)

    Lower Body Equipment (details below):
    - Heavy weights
    - Chair
    - Gliders
    - Access to wall
    - Pillow (optional)

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

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

  • Lower Body Build: Glutes & quads (11-14-23)
    35:03
    Lower Body Build: Glutes & quads (11-14-23)

    Lower Body Build: Glutes & quads (11-14-23)

    Equipment (details below):
    - Heavy weights
    - Chair
    - Gliders
    - Access to wall
    - Pillow (optional)

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/2pdv5Le4Z4XCkz53l5gfYY?si=e79d3cae4bb44ef7

    Exercises:
    - Gli...

  • Prenatal Full Body: Glutes, biceps, abs (11-17-23)
    34:56
    Prenatal Full Body: Glutes, biceps, abs (11-17-23)

    Prenatal Full Body: Glutes, biceps, abs (11-17-23)

    Equipment (exercises below)
    - Chair or bench
    - Access to a wall
    - Stool (optional)
    - Moderate weights
    - Moderate/heavy weights
    - Heavy weights
    - Small Pilates ball or pillow

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

  • Lower Body Build: Glutes & quads (11-14-23)
    35:29
    Lower Body Build: Glutes & quads (11-14-23)

    Lower Body Build: Glutes & quads (11-14-23)

    Equipment (exercises below):
    - Stool
    - Access to a wall
    - Pillow
    - Heavy weights
    - Weights to stand on

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/0AuiLjDqLsixRj4uVYp31N?si=39c396d668194519

    Exercises:
    -...

  • Prenatal Full Body: Quads, hamstrings, upper back, abs (11-10-23)
    37:01
    Prenatal Full Body: Quads, hamstrings, upper back, abs (11-10-23)

    Prenatal Full Body: Quads, hamstrings, upper back, abs (11-10-23)

    Equipment (exercises below):
    - 1 heavy weight
    - Chair
    - Stool
    - Small Pilates ball
    - Access to a wall

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/5pL45z8RUDz1J0X7a1KxpY?si=ce42f6b277ed42ec

    Exercises:
    -...

  • Lower Body Build: Glutes & quads (11-7-23)
    34:55
    Lower Body Build: Glutes & quads (11-7-23)

    Lower Body Build: Glutes & quads (11-7-23)

    Equipment (exercises below):
    - Chair
    - Pillow
    - 1 moderate weight
    - 1 heavy weight
    - Access to a wall

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/0AuiLjDqLsixRj4uVYp31N?si=39c396d668194519

    Exercises:
    ...

  • Upper Body Build: Chest, biceps, triceps, shoulders (11-6-23)
    32:55
    Upper Body Build: Chest, biceps, triceps, shoulders (11-6-23)

    Upper Body Build: Chest, biceps, triceps, shoulders (11-6-23)

    Equipment:
    - Heavy weights
    - Moderate weights
    - Moderate/light weights
    - Light weiights

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/0AuiLjDqLsixRj4uVYp31N?si=39c396d668194519

    Exercises:
    - Chest press (...

  • Full Body Build: Glutes, quads, chest, triceps, shoulders, biceps (11-6-23)
    59:59
    Full Body Build: Glutes, quads, chest, triceps, shoulders, biceps (11-6-23)

    Full Body Build: Glutes, quads, chest, triceps, shoulders, biceps (11-6-23)

    Lower body equipment (exercises below):
    - Chair
    - Pillow
    - 1 moderate weight
    - 1 heavy weight
    - Access to a wall

    Upper body equipment:
    - Heavy weights
    - Moderate weights
    - Moderate/light weights
    - Light weights

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

  • Full Body Build: Chest, shoulders, back, tris, glutes, hammies, quads(10-30-23)
    1:03:31
    Full Body Build: Chest, shoulders, back, tris, glutes, hammies, quads(10-30-23)

    Full Body Build: Chest, shoulders, back, tris, glutes, hammies, quads(10-30-23)

    Lower Body Equipment (see details below):
    - Heavy weights
    - Stool
    - Pillow
    - Chair
    - Access to a wall

    Upper Body Equipment:
    - Heavy weights
    - Moderate weights
    - Optional extra light weight
    - Long resistance band

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

  • Upper Body Build: Chest, shoulders, upper back, triceps (10-30-23)
    35:51
    Upper Body Build: Chest, shoulders, upper back, triceps (10-30-23)

    Upper Body Build: Chest, shoulders, upper back, triceps (10-30-23)

    Equipment (details below):
    - Heavy weights
    - Moderate weights
    - Optional extra light weight
    - Long resistance band

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6pRw9b9ylpBpCQJhkHGBcN?si=577f7d5f336f4667
    ...

  • Lower Body Build: Glutes, quads, hamstrings (10-31-23)
    36:39
    Lower Body Build: Glutes, quads, hamstrings (10-31-23)

    Lower Body Build: Glutes, quads, hamstrings (10-31-23)

    Equipment (exercises below):
    - Heavy weights
    - Stool
    - Pillow
    - Chair
    - Access to a wall

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/0AuiLjDqLsixRj4uVYp31N?si=39c396d668194519

    Exercises:
    - Stool hip th...

  • Full Body Build: Chest, triceps, shoulders, biceps, glutes, hammies (10-23-23)
    1:02:07
    Full Body Build: Chest, triceps, shoulders, biceps, glutes, hammies (10-23-23)

    Full Body Build: Chest, triceps, shoulders, biceps, glutes, hammies (10-23-23)

    Lower Body Equipment (see details below):
    - Access to wall
    - Heavy weight
    - Stool
    - Pillow

    Upper Body Equipment:
    - 1 heavy weight
    - Moderate weights
    - 1 light weight
    - Long band

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://op...

  • Upper Body Build: Chest, biceps, triceps, shoulders (10-23-23)
    36:01
    Upper Body Build: Chest, biceps, triceps, shoulders (10-23-23)

    Upper Body Build: Chest, biceps, triceps, shoulders (10-23-23)

    Equipment (exercises below):
    - 1 heavy weight
    - Moderate weights
    - 1 light weight
    - Long band

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/29OArsxel8F1Eo1NocQXMC?si=a8595d80cd754021

    Exercises:
    - Single a...

  • Lower Body Build: Glutes & hamstrings (10-24-23)
    34:41
    Lower Body Build: Glutes & hamstrings (10-24-23)

    Lower Body Build: Glutes & hamstrings (10-24-23)

    Equipment (details below):
    - Access to wall
    - Heavy weight
    - Stool
    - Pillow

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6pRw9b9ylpBpCQJhkHGBcN?si=577f7d5f336f4667

    Exercises:
    - Stool lunge (I used 30...

  • Upper Body Build: Upper back, shoulders, triceps, biceps (10-16-23)
    34:55
    Upper Body Build: Upper back, shoulders, triceps, biceps (10-16-23)

    Upper Body Build: Upper back, shoulders, triceps, biceps (10-16-23)

    Equipment (details below):
    - Heavy weights
    - Moderate/heavy weights
    - Light/moderate weights
    - Light weight

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6pRw9b9ylpBpCQJhkHGBcN?si=577f7d5f336f4667

    Exerci...

  • Lower Body Build: Glutes & quads (10-17-23)
    35:31
    Lower Body Build: Glutes & quads (10-17-23)

    Lower Body Build: Glutes & quads (10-17-23)

    Equipment:
    - Heavy weights
    - Chair
    - Access to a wall
    - 1 moderate weight
    - Pillow

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/29OArsxel8F1Eo1NocQXMC?si=a8595d80cd754021

    Exercises (nothing repeats!):
    - ...

  • Upper Body Build: Chest, triceps, biceps, shoulders (10-9-23)
    35:19
    Upper Body Build: Chest, triceps, biceps, shoulders (10-9-23)

    Upper Body Build: Chest, triceps, biceps, shoulders (10-9-23)

    Equipment:
    - Heavy weights
    - Moderate weights
    - Moderate/light weights

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/29OArsxel8F1Eo1NocQXMC?si=a8595d80cd754021

    Circuit 1 & 3:
    - Single arm chest press (I ...

  • Full Body Build: Shoulders, chest, biceps, triceps, glutes, hamstrings (10-9-23)
    1:02:31
    Full Body Build: Shoulders, chest, biceps, triceps, glutes, hamstrings (10-9-23)

    Full Body Build: Shoulders, chest, biceps, triceps, glutes, hamstrings (10-9-23)

    Lower Body Equipment (see details below):
    - Heavy weight
    - Chair
    - Stool
    - Pillow
    - Access to wall

    Upper Body Equipment:
    - Heavy weights
    - Moderate weights
    - Moderate/light weights

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://o...

  • Lower Body Build: Glutes & hamstrings (10-10-23)
    35:49
    Lower Body Build: Glutes & hamstrings (10-10-23)

    Lower Body Build: Glutes & hamstrings (10-10-23)

    Equipment (details below):
    - Heavy weight
    - Chair
    - Stool
    - Pillow
    - 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/6pRw9b9ylpBpCQJhkHGBcN?si=577f7d5f336f4667

    Circuit 1:
    - Body weight ste...

  • Lower Body Build: Glutes and hamstrings (10-10-23)
    36:29
    Lower Body Build: Glutes and hamstrings (10-10-23)

    Lower Body Build: Glutes and hamstrings (10-10-23)

    If you are 2nd trimester and have not taken week 14 - please start there! After week 14, skip forward to your current gestation week.

    Equipment (circuit below):
    - Stool
    - Pillow
    - 1 heavy weight
    - Gliders

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

  • Full Body Build: Triceps, shoulders, chest, upper back, glutes, quads (9-25-23)
    1:00:07
    Full Body Build: Triceps, shoulders, chest, upper back, glutes, quads (9-25-23)

    Full Body Build: Triceps, shoulders, chest, upper back, glutes, quads (9-25-23)

    Lower Body Equipment (see details below):
    - 1 moderate weight
    - 2 heavy weights
    - Chair or bench
    - Small Pilates ball
    - Access to a wall
    - Stool or yoga block (optional but encouraged. Link to my stool: https://rstyle.me/+srgizPYSvqj5RBXs9hdKHQ )

    Upper Body Equipment:
    - Heavy weights
    - Light...

  • Upper Body Build: Triceps, chest, upper back, shoulders (9-25-23)
    34:54
    Upper Body Build: Triceps, chest, upper back, shoulders (9-25-23)

    Upper Body Build: Triceps, chest, upper back, shoulders (9-25-23)

    Equipment (details below):
    - Heavy weights
    - Light weights

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/7BrqrVyDw6W1TFUcOpZvHY?si=4841a0a32cba45d4

    Circuit:
    - Push ups or chest press
    - Kickstand row (I u...

  • Lower Body Build: Glutes & quads (9-26-23)
    35:23
    Lower Body Build: Glutes & quads (9-26-23)

    Lower Body Build: Glutes & quads (9-26-23)

    Equipment (circuit below):
    - 1 moderate weight
    - 2 heavy weights
    - Chair or bench
    - Small Pilates ball
    - Access to a wall
    - Stool or yoga block (optional but encouraged. Link to my stool: https://rstyle.me/+srgizPYSvqj5RBXs9hdKHQ )

    Optional (explicit) playlist - use a different device to play...

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