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.

Subscribe Share
Build
  • Full Body Build: Quads, glutes, triceps, chest, biceps (9-26-22)

    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

  • Upper Body Build: Triceps, chest, biceps (9-26-22)

    Equipment:
    - Heavy weights
    - Moderate weights
    - Long resistance band

    Playlist (explicit): https://open.spotify.com/playlist/7wrH30446m5iIvr6PGbYts?si=75f328a690de4ad2

  • Lower Body Build: Quads & glutes (9-27-22)

    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

  • Lower Body Build: Glutes, hamstrings, quads (9-20-22)

    Equipment:
    - Heavy weights
    - Chair
    - Stool + pillow

    Playlist (explicit): https://open.spotify.com/playlist/7wrH30446m5iIvr6PGbYts?si=646d744bfeff4c70

  • Full Body Build: Hamstrings, glutes, quads, back, biceps, shoulders (9-19-22)

    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

  • Upper Body Build: Upper back, shoulders, biceps (9-19-22)

    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

  • Full Body Build: Glutes, quads, chest, upper back, biceps (9-12-22)

    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

  • Upper Body Build: Chest, upper back, biceps (9-12-22)

    Equipment:
    - Heavy weights
    - Moderate weights
    - Light weights

    Playlist (explicit): https://open.spotify.com/playlist/7wrH30446m5iIvr6PGbYts?si=3fc41037888d40e5

  • Lower Body Build: Glutes & quads (9-13-22)

    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

  • Full Body Build: Quads, hamstrings, upper back, triceps, chest (9-5-22)

    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...

  • Upper Body Build: Upper back, biceps, triceps (9-5-22)

    Equipment:
    - Moderate weights
    - Light weights

    Playlist (explicit): https://open.spotify.com/playlist/7wrH30446m5iIvr6PGbYts?si=9ee9b4e8a2fb4f64

  • Lower Body Build: Quads & hamstrings (9-6-22)

    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

  • Full Body Build: Hamstrings, glutes, chest, upper back, biceps (8-29-22)

    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

  • Lower Body Build: Hamstrings & glutes (8-29-22)

    Equipment:
    - Kitchen chair or bench
    - Heavy weights
    - Stool or stack of pillows

    Playlist (explicit): https://open.spotify.com/playlist/7wrH30446m5iIvr6PGbYts?si=72fdb39c338948ab

  • Upper Body Build: Chest, upper back, biceps (8-30-22)

    Equipment:
    - Moderate weights (I’m using 15s)

    Playlist (explicit): https://open.spotify.com/playlist/65N2S4oVMww5my4chr2Lkp?si=515578f43ceb4e66

    Instagram: @payton.busker

  • Upper Body Build: Shoulders, biceps, and triceps (8-23-22)

    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

  • Full Body Build: Glutes, quads, shoulders, biceps, triceps (8-22-22)

    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

  • Lower Body Build: Glutes & quads (8-22-22)

    Equipment:
    - Chair or bench
    - Heavy weights
    - Loop resistance band

    Playlist (explicit): https://open.spotify.com/playlist/0yBQQJHMLYFlxu1ypkVGuq?si=a25866d8ab264410

  • Full Body Build: Glutes, hamstrings, upper back, triceps, chest (8-15-22)

    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

  • Lower Body Build: Glutes & hamstrings (8-15-22)

    Equipment:
    - Chair or bench
    - Stepstool and a pillow (for hamstring curls)
    - Heavy weights

    Playlist (explicit): https://open.spotify.com/playlist/0yBQQJHMLYFlxu1ypkVGuq?si=fb04f6d4e57f436a

  • Upper Body Build: Upper back, triceps, chest (8-16-22)

    Equipment:
    - Heavy weights (I’m using 20s)
    - Long resistance band

    Playlist (explicit): https://open.spotify.com/playlist/65N2S4oVMww5my4chr2Lkp?si=515578f43ceb4e66

    Instagram: @payton.busker

  • Full Body Build & Burn: Abs, back, quads, biceps (8-17-22)

    Equipment:
    - Pilates ball and/or pillow
    - Light weights

    - Long resistance band

    Playlist (explicit): https://open.spotify.com/playlist/7ei0TmgEZ53Ye19nsJnX2I?si=688b9aaee07b4b2d

    Instagram: @payton.busker

  • Full Body Build: Glutes, quads, triceps, upper back, biceps (8-1-22)

    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

  • Lower Body Build: Glutes & quads (8-1-22)

    Equipment:
    - Heavy weights
    - Moderate weights
    - Loop band
    - Gliders

    Playlist (explicit): https://open.spotify.com/playlist/0yBQQJHMLYFlxu1ypkVGuq?si=a2c56893dbd64740