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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Upper Body Build: Chest, upper back, biceps, triceps (11-13-23)
Equipment (exercises below)
- Heavy weights
- Moderate weights
- Light/moderate weights
- Long bandOptional (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)
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 bandOptional (explicit) playlist - use a different device to play music if you are watching fro...
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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)
Equipment (exercises below)
- Chair or bench
- Access to a wall
- Stool (optional)
- Moderate weights
- Moderate/heavy weights
- Heavy weights
- Small Pilates ball or pillowOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spoti...
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Lower Body Build: Glutes & quads (11-14-23)
Equipment (exercises below):
- Stool
- Access to a wall
- Pillow
- Heavy weights
- Weights to stand onOptional (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)
Equipment (exercises below):
- 1 heavy weight
- Chair
- Stool
- Small Pilates ball
- Access to a wallOptional (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)
Equipment (exercises below):
- Chair
- Pillow
- 1 moderate weight
- 1 heavy weight
- Access to a wallOptional (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)
Equipment:
- Heavy weights
- Moderate weights
- Moderate/light weights
- Light weiightsOptional (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)
Lower body equipment (exercises below):
- Chair
- Pillow
- 1 moderate weight
- 1 heavy weight
- Access to a wallUpper body equipment:
- Heavy weights
- Moderate weights
- Moderate/light weights
- Light weightsOptional (explicit) playlist - use a different device to play music if you are watc...
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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 wallUpper Body Equipment:
- Heavy weights
- Moderate weights
- Optional extra light weight
- Long resistance bandOptional (explicit) playlist - use a different device to play music if you are wa...
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Upper Body Build: Chest, shoulders, upper back, triceps (10-30-23)
Equipment (details below):
- Heavy weights
- Moderate weights
- Optional extra light weight
- Long resistance bandOptional (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)
Equipment (exercises below):
- Heavy weights
- Stool
- Pillow
- Chair
- Access to a wallOptional (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)
Lower Body Equipment (see details below):
- Access to wall
- Heavy weight
- Stool
- PillowUpper Body Equipment:
- 1 heavy weight
- Moderate weights
- 1 light weight
- Long bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://op...
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Upper Body Build: Chest, biceps, triceps, shoulders (10-23-23)
Equipment (exercises below):
- 1 heavy weight
- Moderate weights
- 1 light weight
- Long bandOptional (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)
Equipment (details below):
- Access to wall
- Heavy weight
- Stool
- PillowOptional (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)
Equipment (details below):
- Heavy weights
- Moderate/heavy weights
- Light/moderate weights
- Light weightOptional (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...
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Lower Body Build: Glutes & quads (10-17-23)
Equipment:
- Heavy weights
- Chair
- Access to a wall
- 1 moderate weight
- PillowOptional (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)
Equipment:
- Heavy weights
- Moderate weights
- Moderate/light weightsOptional (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)
Lower Body Equipment (see details below):
- Heavy weight
- Chair
- Stool
- Pillow
- Access to wallUpper Body Equipment:
- Heavy weights
- Moderate weights
- Moderate/light weightsOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://o...
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Lower Body Build: Glutes & hamstrings (10-10-23)
Equipment (details below):
- Heavy weight
- Chair
- Stool
- Pillow
- Access to wallOptional (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)
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
- GlidersOptional (explicit) playlist - use a different device to play music if you are watching f...
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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)
Equipment (details below):
- Heavy weights
- Light weightsOptional (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)
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...