Full Body Build & Burn: Glutes, biceps, upper back, abs (3-25-22)
GYM-FRIENDLY (see below)
Equipment:
- 1 Heavy weight (I’m using a 20)
- Moderate weights (I’m using 15s)
- Pilates ball and/or pillow
- Kitchen chair or bench
Playlist (explicit): https://open.spotify.com/playlist/7BnMHPYQXEZdZ1d5v1StWF?si=280da0c03fb743fe
Gym Circuit:
- Step down (see tutorial)
- Bulgarian split squats or hip thrusts
- Ball crunches
- Single arm scapular retraction (see tutorial)
- Bicep curls
Repeat each exercise for 60-90 seconds (you should feel like you have 3-4 reps left before you wouldn't be able to complete the rep). Use moderate weight. Repeat the circuit 3-5x.
Instagram: @payton.busker
GYM-FRIENDLY (see below)
Equipment:
- Pilates ball and/or pillow
- 1 Heavy weight (I’m using a 20)
- Kitchen chair or bench
- Stack of books or pillows (for hamstring curls)
- Gliders
Playlist (explicit): https://open.spotify.com/playlist/4ejgVvXzp9oGqAf2zsv7ar?si=495d9483a3ea46b6
Gym Circuit:...
GYM-FRIENDLY (see below)
Equipment:
- Heavy weights (I'm using 25lb)
- Moderate weights (I'm using 15)
- Kitchen chair
- Stack of pillows (for hamstring curls)
Gym option - either find a corner/equipment and follow along, or do this circuit on your own with machines:
Circuit 1:
- Knee extensio...
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=6f86999cc945...
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