Gym-friendly (see below)
Equipment:
- Heavy weights (I'm using 25lb, beginners can use 8-10lb)
- Medium weights (I'm using 15lb, beginners can use 5-8lb)
- Small Pilates ball or pillow
- Resistance band
Playlist (explicit): https://open.spotify.com/playlist/1SR3tDR4ML5F5fIcqwLRiQ?si=6f86999cc94540b8
Gym option - either take the class in your headphone and follow along, or do this circuit on your own:
Circuit #1:
- Step down (see tutorial) or step up
- Knee extension (see tutorial)
- Half deadlift or full deadlift
- 90 second heavy wall sit (use a heavy weight or plate)
Circuit #2:
- Single arm lat pull (see tutorial)
- Standing one arm cable raise (see tutorial)
- Ball crunch
Repeat each circuit 4-5x through. Repeat each exercise for 60-90 seconds with moderate weight. You should feel fatigued at the end of every exercise, like you are about 3 reps away from failure. Failure means you are incapable of completing the rep.
Equipment:
- Chest press weight (I'm using 20lb dumbbells)
- Skull crusher weight (I'm using 10lb dumbbells)
- Bicep curl weight (I'm using 15lb dumbbells)
- Medium resistance band
Playlist (explicit): https://open.spotify.com/playlist/5ds16OtDVqaALEEAEOAHWQ?si=982ba0880fa9424f
GYM-FRIENDLY
Equipment:
- Heavy Weights (I’m using 20s)
- Moderate Weights (I’m using 15s)
- Long Resistance Band
Playlist (explicit): https://open.spotify.com/playlist/31pPcH3c5R1xMn0uT426qA?si=c60bbd53ae2b4b1d
Instagram: @payton.busker
Gym Circuit:
- Single arm scapular retraction (see tuto...
Equipment:
heavy weights (range 10-30#)
light weights (3-8#)
chair (or step stool/stair well)
pilates ball (additional pillow optional)
Playlist(s)
[Explicit]
https://open.spotify.com/playlist/1eoDYI9s6BJ8QXUztUxfkU?si=caa79c1929044c7d
[Non-Explicit]
https://open.spotify.com/playlist/69lJ3YHFDb...
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