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:
- Chair
- Low step or book
- One glider
- Heavy / moderate weights
- Light weights
- Long resistance band
- Small Pilates ball (or rolled up pillow / towel)
(Sorry guys! All the stuff!)
Spotify:
https://open.spotify.com/playlist/4wTl38iV7VWI85t9F1W8zb?si=PYu12ZhqTOWqfaxINJb3AA
...
Equipment:
- Pilates ball or pillow
- Long Resistance Band
Playlist (explicit): https://open.spotify.com/playlist/3Vo92ZTdPpqVKq0wRuOQw6?si=547022d96e4f4000
Instagram: @payton.busker
Equipment:
-Optional pillows for meditation
Playlist: https://open.spotify.com/playlist/2yIG7O5AudhmpvsuEgNmzL?si=b48a1d028b9c4f3f
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