GYM-FRIENDLY
Equipment:
- Kitchen chair
- Heavy weights
- Light weights
- Small Pilates ball or pillow
Playlist (explicit): https://open.spotify.com/playlist/5oGk8X6ey5DpCDVFKZfUlA?si=cf70237dfbb445a6
Gym circuit 1:
- Hamstring curl machine (or kneeling hamstring curl if you don't have the machine)
- Knee extension machine (or sissy squats if you don't have a knee extension machine)
- Optional: 15 jump squats or 1 minute elliptical sprint with heavy resistance
Gym circuit 2:
- Crunches on a ball (you can use a big swiss ball)
- Chest press (you can use the chest press machine if you have it)
- Side-lying shoulder abduction (use light weight)
Repeat each exercise for 60-90 seconds using moderate weight. Increase the weight if you can do more than 4 reps easily after 90 seconds. Repeat each circuit 3-5x.
Equipment:
- Heavy weights
- Kitchen chair
- Gliders, paper plates or towels
- Small Pilates ball or pillow
Playlist (explicit): https://open.spotify.com/playlist/4zsSNoojPuwmKaK9PTAwDq?si=ab7668c89b0d4cda
Equipment:
- Heavy weights
- Resistance band
- Pilates ball
- Light weights
- Access to a wall
Playlist (explicit): https://open.spotify.com/playlist/4zsSNoojPuwmKaK9PTAwDq?si=d9ebbcb261964943
Equipment:
- Heavy weights
- Pilates ball or pillow
- Light weights
Playlist (explicit): https://open.spotify.com/playlist/4zsSNoojPuwmKaK9PTAwDq?si=31e077da23e34713
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