GYM-FRIENDLY (see below)
Equipment:
- Kitchen chair
- Gliders
- Heavy weights
- Resistance band

Playlist (explicit): https://open.spotify.com/playlist/3WsspPZhxeQf9hGS4bXtLY?si=bae1471ece4649f0

Gym option - either take the class in your headphone and follow along with the equipment we use in cl...

Equipment:
- Stack of pillows to kneel on (for hamstring curls)
- Kitchen chair
- Heavy weights
- Access to a wall

Playlist (explicit): https://open.spotify.com/playlist/3WsspPZhxeQf9hGS4bXtLY?si=1fac2102a93f426a

Equipment:
- Heavy weights (optional - you can use body weight)
- Kitchen chair
- Gliders

Playlist (explicit): https://open.spotify.com/playlist/2hizlGeRASZ1M1GaycoP5c?si=3d75adda8bcc424f

Equipment:
- Heavy weights
- Resistance band
- Kitchen chair

Playlist (explicit): https://open.spotify.com/playlist/2hizlGeRASZ1M1GaycoP5c?si=0551cf61d46c4e3c

Equipment:
- Light hand weights (100% optional!)
- One glider or paper towel / paper plate
- Loop band or tied long resistance band (optional)
- Chair for support

*Grab some pillows if you're expecting to elevate bridges! Or a stability ball and do hip thrusts with the same movements.

Spoti...

Equipment:
- Step or chair (can use a box or books!)
- Heavy or moderate weights
- Stability ball (optional)

Spotify:
https://open.spotify.com/playlist/50zJ71NnfzZiIHEzA5AdUH?si=8j2tEcfmQreeGV22yWFmGQ

Deborah @barrenurse_

TRAVEL-FRIENDLY
Equipment:
- Heavy weights (optional)
- Kitchen chair
- Gliders
- Light weights (optional)

Playlist (explicit): https://open.spotify.com/playlist/6y9k7qERwzUEHsQVlVKFx4?si=b713171543c744ff

Equipment:
-None!

Playlist (explicit): https://open.spotify.com/playlist/5ds16OtDVqaALEEAEOAHWQ?si=27f984b23f574d8b

Equipment:
- Heavy weights
- Gliders
- Kitchen chair

Playlist (explicit): https://open.spotify.com/playlist/7suHNQmIBDRDnClCc6baK6?si=9d2065f2bf274a35

GYM-FRIENDLY (see below)
Equipment:
- Heavy weights
- Resistance band or loop band
- Kitchen chair

Playlist (explicit): https://open.spotify.com/playlist/7suHNQmIBDRDnClCc6baK6?si=66c70aab8b3e4e7c

Gym option - either take the class in your headphone and follow along, or do this circuit on your...

Muscle groups:
- Glutes, hamstrings, abs, upper back, chest

Equipment:
- Chair or support
- Heavy weights (I'm using 20s and 15s)
- Light weights (I'm using 5s and 2s)
- Small Pilates ball
- Resistance band
- Stability ball (totally optional)

Spotify:
https://open.spotify.com/playlist/7...

Equipment:
- Kitchen chair
- Heavy weights
- Resistance band

Playlist (explicit): https://open.spotify.com/playlist/5pL45z8RUDz1J0X7a1KxpY?si=b04ce04a2e18447e

Outfit details:
Pants: https://rstyle.me/+YDfsh4jAEYfbaA1vveoR2w
Top is out of stock :(

Equipment:
- Kitchen chair, barstool, or kitchen counter

Playlist (explicit): https://open.spotify.com/playlist/5x7eesbpq56w6xRhYQ6VOl?si=f112c17b30df488e

If you want to take F+S today instead: https://www.evlofitness.com/flow-strengthen-2/videos/f-s-outer-thighs-6-3-21

GYM-FRIENDLY (See below)
Equipment:
- Kitchen chair
- A few pillows
- Heavy weights

Playlist (explicit): https://open.spotify.com/playlist/4tuI9yFEAgmZiztZo2sykM?si=c20685cad75a480d

Gym circuit:
- Step downs (see tutorial) or step-ups
- Hamstring curl machine (see tutorial)
- Elliptical sprin...

Equipment:
- Chair, barstool, or countertop
- Gliders

Playlist: https://open.spotify.com/playlist/5gMXLcMJjbg8i0K332JSsS?si=c2a3cfea3fec4af1

Equipment:
- Chair
- Access to a wall
- Gliders
- Medium-heavy weights (optional)

Playlist (explicit): https://open.spotify.com/playlist/4tuI9yFEAgmZiztZo2sykM?si=53471f4745de4683

Equipment:
- Kitchen chair
- Heavy weights
- Gliders (or towels/paper plates)

Equipment:
- Kitchen chair or barstool

Playlist (explicit): https://open.spotify.com/playlist/36XfUaw9s9GLxOvTzLgGY8?si=ce9f7a88a4014e66

Equipment:
- Kitchen chair
- Stack of books or low stool
- Heavy weights

Playlist (explicit): https://open.spotify.com/playlist/6xUUOiBWOFi3kMulfHbf0O?si=94c51e7949b2495c

Equipment:
- Chair
- Heavy weights
- Gliders (or paper plates/towels)
- A couple of pillows

Playlist (EXPLICIT) : https://open.spotify.com/playlist/6xUUOiBWOFi3kMulfHbf0O?si=d6544a5ca7c443a5

Equipment:
- Low stool or stack of books (optional!)
- Heavy weights (optional)
- Resistance band or loop band

Playlist (explicit): https://open.spotify.com/playlist/0AhieXRpLh3kWOhdfZk0RS?si=cb2feac515fd4e63

Equipment:
- Kitchen chair or barstool
- Gliders (or paper plates, hand towels, magazine)
- Small Pilates ball or pillow

Playlist (explicit): https://open.spotify.com/playlist/0AhieXRpLh3kWOhdfZk0RS?si=1467eb78d80f41f4

Equipment:
- Kitchen chair
- Access to a wall
- Sturdy box, low stool, or stack of books
- Heavy weights
- Resistance band or mini band

Playlist: https://open.spotify.com/playlist/4EGT8a96Eq48c4oXLGpK5E?si=jjb8uMg9TJORcVa5nduAoQ

Equipment:
- Kitchen chair
- Box or stack of books (to step on)
- Heavy weights
- Light weights
- Long resistance band

Playlist: https://open.spotify.com/playlist/3hPnUGLopB6voguzGmiSEh?si=yjaALVI-TGqE4dv3bx8Spg