GYM-FRIENDLY
Equipment:
- Kitchen chair
- Heavy weights
- Light weights
- Small Pilates ball or pillow

Playlist (explicit): https://open.spotify.com/playlist/5oGk8X6ey5DpCDVFKZfUlA?si=cf70237dfbb445a6

Gym circuit 1:
- Hamstring curl machine (or kneeling hamstring curl if you don't have the machine)
- Knee extension machine (or sissy squats if you don't have a knee extension machine)
- Optional: 15 jump squats or 1 minute elliptical sprint with heavy resistance

Gym circuit 2:
- Crunches on a ball (you can use a big swiss ball)
- Chest press (you can use the chest press machine if you have it)
- Side-lying shoulder abduction (use light weight)

Repeat each exercise for 60-90 seconds using moderate weight. Increase the weight if you can do more than 4 reps easily after 90 seconds. Repeat each circuit 3-5x.