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May 9th-13th

Upper Body Build: Chest, upper back, triceps (5-10-22)

30m
24 comments

GYM-FRIENDLY (see below)
Equipment:
- Heavy weights (I’m using 20s)
- Moderate weights (I’m using 10s)
- Long resistance band

Playlist (explicit): https://open.spotify.com/playlist/4Tj58TmmXCF7X0lpOf4Gae?si=6440add831154639

Instagram: @payton.busker

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

Gym Circuit:
- Chest press or push ups
- Single arm scapular retraction (see tutorial)
- Tricep pull downs (see tutorial)

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.

Up Next in 5x/week with cardio

31:40

Burn: Abs & back

Burn: Abs & back

** ENJOY THIS THROWBACK CLASS **
Equipment:
- Gliders, towels, or paper plates
- Small Pilates ball or pillow

Playlist (explicit): https://open.spotify.com/playlist/2zDOjbrf915bLwCYhE08E4?si=04c9de79e89149a8
40:55

Burn + HIIT: Abs & back (5-11-22)

Burn + HIIT: Abs & back (5-11-22)

Equipment:
-Chair
-Pilates ball
-Moderate weight (I'm using a 10lb)
-Gliders

Playlist (explicit): https://open.spotify.com/playlist/2hDryeRqEAyiBWbXQjdZlI?si=675ddb3253714bcb

Instagram: @shaunakpierce
45:28

F+S: Hamstring & upper back (5-12-22)

F+S: Hamstring & upper back (5-12-22)

Equipment:
- Kitchen chair or bench
- 1 Heavy weight (I’m using a 25)
- 1 Light weight (I’m using a 5)
- Small step or stack of books (for hamstring curls)

Playlist (explicit): https://open.spotify.com/playlist/2FmQSEnZPxw4HwztGAXR3r?si=0ad0a3295ab44762

Instagram: @payton.busker