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
  • Full Body Build: Shoulders, chest, biceps, quads, glutes (6-5-23)
    55:42
    Full Body Build: Shoulders, chest, biceps, quads, glutes (6-5-23)

    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)
    30:23
    Upper Body Build: Shoulders, chest, biceps (6-5-23)

    Upper Body Build: Shoulders, chest, biceps (6-5-23)

    Equipment (details below):
    - Heavy weights
    - Moderate weights
    - Light weights
    - Optional wrist weights
    - 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/24SdUgi0VERh9HcPqhFfcP?si=d75d...

  • Lower Body Build: Glutes & quads (6-6-23)
    35:05
    Lower Body Build: Glutes & quads (6-6-23)

    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...

  • Full Body Build: Quads, glutes, hamstrings, triceps, upper back, chest (5-22-23)
    56:51
    Full Body Build: Quads, glutes, hamstrings, triceps, upper back, chest (5-22-23)

    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 ball

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

  • Upper Body Build: Triceps, chest, upper back (5-22-23)
    31:46
    Upper Body Build: Triceps, chest, upper back (5-22-23)

    Upper Body Build: Triceps, chest, upper back (5-22-23)

    Equipment (details below):
    - Heavy weights
    - 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/4UXFKuovqMafAvXXR5G01h?si=558dea0837ff4628

    Circuit:
    - Chest press (I used 25lb...

  • Lower Body Build: Glutes, hamstrings, quads (5-23-23)
    37:25
    Lower Body Build: Glutes, hamstrings, quads (5-23-23)

    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...

  • Full Body Build: Chest, triceps, biceps, quads, hamstrings (5-8-23)
    58:53
    Full Body Build: Chest, triceps, biceps, quads, hamstrings (5-8-23)

    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 pillow

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

    Optional (explicit) playlist - use a different devic...

  • Upper Body Build: Chest, tris, bis (5-8-23)
    33:12
    Upper Body Build: Chest, tris, bis (5-8-23)

    Upper Body Build: Chest, tris, bis (5-8-23)

    Equipment (circuit below):
    - Heavy weights
    - Long band
    - 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/1Flz9K3GnoWqyfWUXi1ffc?si=6b2003ec08664bd4

    Circuit:
    - Band...

  • Lower Body Build: Quads & hamstrings (5-9-23)
    35:43
    Lower Body Build: Quads & hamstrings (5-9-23)

    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 pillow

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4UXFKuovqMafAvXXR5G01h?si...

  • Full Body Build: Shoulders, biceps, upper back, quads, glutes (5-1-23)
    56:58
    Full Body Build: Shoulders, biceps, upper back, quads, glutes (5-1-23)

    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)
    32:17
    Upper Body Build: Upper back, shoulders, biceps (5-1-23)

    Upper Body Build: Upper back, shoulders, biceps (5-1-23)

    Equipment (details below):
    - Moderate weights
    - 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/4UXFKuovqMafAvXXR5G01h?si=558dea0837ff4628

    Circuit:
    - Right propped row ...

  • Lower Body Build: Glutes & Quads (5-2-23)
    34:18
    Lower Body Build: Glutes & Quads (5-2-23)

    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...

  • Full Body Build: Shoulders, biceps, triceps, hamstrings, quads, glutes (4-24-23)
    1:00:51
    Full Body Build: Shoulders, biceps, triceps, hamstrings, quads, glutes (4-24-23)

    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 bench

    Upper 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)
    32:53
    Upper Body Build: shoulders, triceps, biceps (4-24-23)

    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 rows

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

  • Lower Body Build: Hamstrings, quads, glutes (4-25-23)
    36:58
    Lower Body Build: Hamstrings, quads, glutes (4-25-23)

    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 bench

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/295EkKTS4Gdf4YrJQyBora?si=91e19...

  • Full Body Build: Upper back, chest, triceps, glutes, hamstrings (4-10-23)
    55:22
    Full Body Build: Upper back, chest, triceps, glutes, hamstrings (4-10-23)

    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 wall

    Upper Body Equipment:
    Equipment (circuit below)
    - Heavy dumb bells
    - One moderate/heavy dumb bell
    - Light dumb bell
    - Long band
    - Chair or bench (optional)

    Optional (explicit...

  • Upper Body Build: Upper back, chest, triceps (4-10-23)
    32:34
    Upper Body Build: Upper back, chest, triceps (4-10-23)

    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?...

  • Lower Body Build: Quads & glutes (4-11-23)
    36:14
    Lower Body Build: Quads & glutes (4-11-23)

    Lower Body Build: Quads & glutes (4-11-23)

    Equipment:
    - Heavy weights
    - Weights to stand on
    - Chair or bench
    - 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/295EkKTS4Gdf4YrJQyBora?si=91e19add6ec5458b

    Circuits (1 each):
    Left Bulg...

  • Full Body Build: Chest, biceps, shoulders, glutes, quads (4-3-23)
    59:20
    Full Body Build: Chest, biceps, shoulders, glutes, quads (4-3-23)

    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 wall

    Upper Body Equipment:
    - Heavy weights
    - Moderate weights
    - Light weights
    - Extra light weights or wrist weights

    Optional (explicit) playlist - use a differen...

  • Upper Body Build: Chest, biceps, shoulders (4-3-23)
    31:26
    Upper Body Build: Chest, biceps, shoulders (4-3-23)

    Upper Body Build: Chest, biceps, shoulders (4-3-23)

    Equipment (see details below):
    - Heavy weights
    - Moderate weights
    - Light weights
    - Extra light weights or wrist weights

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/7vuqpkjihJd2FX8mfJ1FAP?si=c869d455...

  • Lower Body Build: Glutes & quads (4-4-23)
    37:34
    Lower Body Build: Glutes & quads (4-4-23)

    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 wall

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/26pvA0qqyouXWDeABdBsCA?si=8ac0917439744f...

  • Full Body Build: Back, shoulders, triceps, quads, hamstrings, glutes (3-27-23)
    55:47
    Full Body Build: Back, shoulders, triceps, quads, hamstrings, glutes (3-27-23)

    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 band

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

  • Upper Body Build: Back, shoulders, triceps (3-27-23)
    31:59
    Upper Body Build: Back, shoulders, triceps (3-27-23)

    Upper Body Build: Back, shoulders, triceps (3-27-23)

    Equipment (circuit below):
    - 1 set of heavy weights
    - 1 set of moderate weights
    - 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/7vuqpkjihJd2FX8mfJ1FAP?si=c869d455276e4ceb

    Circuit:
    -...

  • Lower Body Build: Quads, hamstrings, glutes (3-28-23)
    35:45
    Lower Body Build: Quads, hamstrings, glutes (3-28-23)

    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...

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