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: Glutes, quads, upper back, biceps, shoulders (2-6-23)

    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...

  • Upper Body Build: Upper back, shoulders, biceps (2-6-23)

    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
    ...

  • Lower Body Build: Quads & glutes (2-7-23)

    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...

  • Full Body Build: Chest, shoulders, triceps, quads, glutes, hamstrings (1-30-23)

    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...

  • Upper Body Build: Chest, shoulders, triceps (1-30-23)

    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...

  • Lower Body Build: Quads, glutes, hamstrings (1-31-23)

    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...

  • Full Body Build: Quads, hamstrings, upper back, triceps, biceps (1-23-23)

    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:...

  • Upper Body Build: Upper back, triceps, biceps (1-23-23)

    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

  • Lower Body Build: Quads & hamstrings (1-24-23)

    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...

  • Full Body Build: Chest, biceps, shoulders, glutes, quads, hamstrings (1-16-23)

    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'...

  • Upper Body Build: Chest, shoulders, biceps (1-16-23)

    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...

  • Lower Body Build: Quads, hamstrings, and glutes (1-17-23)

    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

  • Full Body Build: Glutes, quads, upper back, biceps, triceps (1-9-23)

    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...

  • Upper Body Build: Upper back, biceps, triceps (1-9-23)

    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...

  • Lower Body Build: Glutes & quads (1-10-23)

    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

  • Full Body Build: Glutes, quads, hamstrings, chest, biceps, shoulders (1-2-23)

    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...

  • Upper Body Build: Chest, biceps, shoulders (1-2-23)

    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

  • Lower Body Build: Glutes, quads, hamstrings (1-3-23)

    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
    ...

  • Full Body Build: Upper back, triceps, shoulders, glutes, hamstrings (12-26-22)

    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...

  • Upper Body Build: Upper back, triceps, shoulders (12-26-22)

    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

  • Lower Body Build: Glutes & hamstrings (12-27-22)

    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

  • Full Body Build: Chest, biceps, triceps, quads, glutes (12-19-22)

    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)...

  • Upper Body Build: Chest, biceps, triceps (12-19-22)

    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

  • Lower Body Build: Quads & glutes (12-20-22)

    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