TRAVEL-FRIENDLY
GYM-FRIENDLY (see below)
Equipment:
- Heavy weights (optional)
- Low stool or sturdy box (optional)
- Resistance band or loop band
- Tennis ball or medicine bottle (optional)
Playlist (explicit): https://open.spotify.com/playlist/2xdIvZR9a8V7fD0DpstVVd?si=d868653c561040c4
Gym option - either take the class in your headphone and follow along, or do this circuit on your own:
Circuit:
- Step down (see tutorial) or step up
- Knee extension machine (see tutorial) or wall sit
- Deficit lunge (on step)
- Single leg knee extension machine - one leg at a time
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:
- Heavy Weights (I’m using 20s)
- Moderate Weights (I’m using 15s)
- Long Resistance Band
Playlist (explicit): https://open.spotify.com/playlist/6OmtG5FaBLskQbGDiJI4NU?si=d40ae8ec83f540bc
Instagram: @payton.busker
Equipment:
Gliders (paper plates or a hand towel)
Heavy weights (I’m using 20s for legs & 10s for arms)
Light weights (I’m using 3s)
A band
A chair
Box/yoga block
Pillow or folded up blanket
Optional playlist:
https://open.spotify.com/playlist/69lJ3YHFDbiFslIWn7YNYP?si=MNjHwVrITn--Niti...
GYM-FRIENDLY (see below)
Equipment:
- Kitchen chair or something to step on
- Heavy weights (I'm using 25's for legs and 20's for chest)
- Small Pilates ball or pillow
- Light weights (I'm using 5lb)
Playlist (explicit): https://open.spotify.com/playlist/46R6RcJ2YQUaluoeSdOLN5?si=3e7ff75d04b1400...
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