GYM-FRIENDLY (see below)
Equipment:
- Gilders
- Heavy weights
- Resistance band

Playlist (explicit): https://open.spotify.com/playlist/2hizlGeRASZ1M1GaycoP5c?si=709456ea1c074888

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

Circuit:
- Step down (see tutorial) or step up
- Knee extension machine (see tutorial)
- Half deadlift or full deadlift
- Heavy wall sit

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.