GYM-FRIENDLY (see below):
Equipment:
- Heavy weights - I'm using 20's
- Pilates ball
- Kitchen chair
- Access to a wall
Playlist (explicit): https://open.spotify.com/playlist/7suHNQmIBDRDnClCc6baK6?si=3371e1169db940b9
Gym option - either take the class in your headphone and follow along, or do this circuit on your own:
Circuit:
- Knee extension machine (quads. See tutorial)
- Knee flexion machine (hamstrings. See tutorial)
- Wall sit with a heavy plate on your thighs
- Knee flexion machine again
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, 15s, 12s)
- Light hand weights (I'm using 3s)
- Long resistance band
- Small Pilates ball
- Access to a wall
- Sturdy support
- Stability ball and pillows (optional)
Playlist: (optional)
https://open.spotify.com/playlist/4lEPJkntHcfes2BlDDD7ju?si=UX...
Equipment:
- Heavy Weights (I’m using 15s)
- Long resistance band (or light weights)
Playlist (explicit): https://open.spotify.com/playlist/2ELJlOxlv7PQ62XNibbQNu?si=d5b261676ce44678
Equipment:
-Chair
-Glider or towel
-Heavy & Medium Weights ( I am using 10# and 15#)
Optional Playlist [Explicit]
https://open.spotify.com/playlist/63p8xZ6gjFBP1KZSo6fLCO?si=3f37426f69d24130
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