GYM-FRIENDLY (see below)
Equipment:
- Heavy weights
- Light weights (optional)
- Resistance band
- Ball or pillow
- Access to a wall
Playlist (explicit): https://open.spotify.com/playlist/5ds16OtDVqaALEEAEOAHWQ?si=611106ecca364267
Gym option - either take the class in your headphone and follow along, or do this circuit on your own:
Circuit:
- Single arm scapula retraction (see tutorial)
- Single arm lat pull down (see tutorial)
- Lat pull down machine
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:
- Long resistance band
Playlist (explicit): https://open.spotify.com/playlist/5ds16OtDVqaALEEAEOAHWQ?si=82d2d23ac40044ab
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
Challenge yourself in these shorter classes and really squeeze! Grab a heavy enough weight for each exercise.
Equipment:
- Assortment of weights (I have 15s, 8s, 5s)
- Long resistance band (optional)
Spotify: (Play at beginning of class if you're playing music! Or use your own playlist)
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