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 (details below):
- Heavy weight
- Weights to stand on
- Access to wall
Upper Body Equipment:
- 1 heavy dumbbell
- Moderate dumbbells
- Moderate/light dumbbells
- 1 light dumbbell
Optional (explicit) playlist - use a different device to play music if you are watching fro...
Equipment (details below):
- 1 heavy dumbbell
- Moderate dumbbells
- Moderate/light dumbbells
- 1 light dumbbell
Optional (explicit) playlist - use a different device to play music if you are watching from the apps:
https://open.spotify.com/playlist/3QmYKEmnoDhPpR7dg4YFpO?si=9f6e84974b974554
...
Equipment:
- Heavy weight
- Weights to stand on
- 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/6owwPRaVygEC2UtEZ6SHim?si=553a7f8ded2d428e
Circuit:
- Wall sits (I’m using a 30)
- Left B s...
Lower Body Equipment:
- Heavy weight (for glider lunges, sissy squats, HS glider bridge set up; I’m using 30lb)
- Weights to stand on
- Access to wall
- Long resistance band
- Gliders (can use socks, towels, paper plates, etc.)
Upper Body Equipment:
- Heavy weights (for chest presses, I'm usin...
Equipment:
- Heavy weights (for chest presses, I'm using 30lb's)
- Moderate weights (for tricep presses, I'm using 15's)
- Moderate/light weights (for deltoid rows and skull crushers, I'm using 10's)
- Long resistance band
Optional (explicit) playlist - use a different device to play music if yo...
Equipment:
- Heavy weight (for glider lunges, sissy squats, HS glider bridge set up; I’m using 30lb)
- Weights to stand on
- Access to wall
- Long resistance band
- Gliders (can use socks, towels, paper plates, etc.)
Optional (explicit) playlist - use a different device to play music if you ar...
Equipment:
- Heavy weights (for kickstand rows, hamstring curls, ball wall sits)
- Moderate weights (for bicep curls)
- Moderate/light weights (for skull crushers)
- Small Pilates ball (for wall sits)
- Chair, stool, and pillow (for hamstring curls)
- Access to a wall
Playlist (explicit): https:...
Equipment:
- Heavy weights (for kickstand rows, I'm using 22lb)
- Moderate weights (for skull crushers, I'm using 12lb)
- Moderate/heavy weights (for bicep curls, I'm using 17lb)
Playlist (explicit): https://open.spotify.com/playlist/4SAl5Sz9a1vIvXTO0B6sEw?si=a0ee0fafd63b4b6b
Equipment:
- 1 heavy weight (for hamstring curls and ball wall sits)
- Chair, stool, pillow (hamstring curl set up)
- Pilates ball (sub wall sits or sissy squats if you don't have a ball)
- Access to a wall
Playlist (explicit): https://open.spotify.com/playlist/44mSufK5VRcDV2xnJfJgZ7?si=dba8636...
Lower Body Equipment:
- Set of weights to stand on
- Optional heavy weight (for sissy squats and step ups)
- Chair or bench
- Access to a wall
Upper Body Equipment:
- Heavy dumbbells (for chest presses - I'm using 25's)
- Moderate dumbbells (for chest drop sets & heavier biceps - I'm using 20'...
Equipment:
- Heavy dumbbells (for chest presses - I'm using 25's)
- Moderate dumbbells (for chest drop sets & heavier biceps - I'm using 20's)
- Moderate/light dumbbells (for bicep drop sets, I'm using 15's)
- 1 light dumbbell (for shoulder abduction - beginners use 3-5lb)
- 1 really light dumbbe...
Equipment:
- Set of weights to stand on
- Optional heavy weight (for sissy squats and step ups)
- Chair or bench
- Access to a wall
Playlist (explicit): https://open.spotify.com/playlist/44mSufK5VRcDV2xnJfJgZ7?si=8c0ef02b7c2c4ee6
Tiktok/IG: @payton.busker
Lower Body Equipment:
- Heavy weights (for glider lunges, wall sits, matrix move)
- Gliders (paper plates, socks, towels)
- Access to a wall
Upper Body Equipment:
- Heavier moderate weights (for kickstand rows and bicep curls)
- Lighter moderate weights (for skull crushers and row dropsets)
- L...
Equipment:
- Heavier moderate weights (for kickstand rows and bicep curls)
- Lighter moderate weights (for skull crushers and row dropsets)
- Light weights (for posterior flys and bicep drop set)
- Extra light weight (for posterior fly drop set)
Playlist (explicit): https://open.spotify.com/pla...
Equipment:
- Heavy weights (for glider lunges, wall sits, matrix move)
- Gliders (paper plates, socks, towels)
- Access to a wall
Playlist (explicit): https://open.spotify.com/playlist/44mSufK5VRcDV2xnJfJgZ7?si=8c0ef02b7c2c4ee6
Tiktok/IG: @payton.busker
Equipment:
- Heavy weights (for 1/2 deadlifts, kneeling HS curls, sissy squats, chest presses)
- Moderate weights (for biceps)
- Light weights (for shoulders)
- Stack of books or pillow (for kneeling HS curls)
- Chair or bench
- Access to a wall
Playlist (explicit): https://open.spotify.com/pl...
Equipment:
- Heavy weights (for chest presses)
- Moderate weights (for biceps)
- Light weights (for shoulders)
- Long resistance band
Playlist (explicit): https://open.spotify.com/playlist/4SAl5Sz9a1vIvXTO0B6sEw?si=0e9ab3ba2058413d
Equipment:
- Heavy weights (for 1/2 deadlifts, kneeling HS curls, sissy squats)
- Set of weights to stand on
- Stack of books or pillow (for kneeling HS curls)
- Chair or bench
- Access to a wall
Playlist (explicit): https://open.spotify.com/playlist/44mSufK5VRcDV2xnJfJgZ7?si=8c0ef02b7c2c4ee6
...
Lower Body Equipment:
- Heavy weight (for lunges and kneeling HS curls)
- Stack of books or pillow (for kneeling HS curls)
- Chair or bench
- Access to a wall
- Long resistance band
Upper Body Equipment:
- Heavy weights (for kickstand rows)
- Moderate weights (for skull crushers)
- Light weig...
Equipment:
- Heavy weights (for kickstand rows)
- Moderate weights (for skull crushers)
- Light weights (for shoulder work)
Playlist (explicit): https://open.spotify.com/playlist/1ybAGbxKdhSnOO0oCeFL3F?si=3114407883b84970
Equipment:
- Heavy weight (for lunges and kneeling HS curls)
- Stack of books or pillow (for kneeling HS curls)
- Chair or bench
- Access to a wall
- Long resistance band
Playlist (explicit): https://open.spotify.com/playlist/2KCvYrAtxAB7cCBaLcop9p?si=23a20c406d2d4e3f
Tiktok/IG: @payton.busker
Lower Body Equipment:
- Optional heavy weight (for sissy squats and step ups)
- Weights to stand on (for sissy squats)
- Chair or bench
- Access to a wall
Upper Body Equipment:
- Heavy weights (for chest presses. I'm using 30's)
- Moderate weights (for narrow presses and biceps. I'm using 20's)...
Equipment:
- Heavy weights (for chest presses. I'm using 30's)
- Moderate weights (for narrow presses and biceps. I'm using 20's)
- Light weights (for side-lying triceps)
- Long resistance band
Playlist (explicit): https://open.spotify.com/playlist/1ybAGbxKdhSnOO0oCeFL3F?si=35892f7d361c4000
Equipment:
- Optional heavy weight (for sissy squats and step ups)
- Weights to stand on (for sissy squats)
- Chair or bench
- Access to a wall
Playlist (explicit): https://open.spotify.com/playlist/2KCvYrAtxAB7cCBaLcop9p?si=23a20c406d2d4e3f
Tiktok/IG: @payton.busker
