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Upper Body Build: Biceps, upper back, triceps (11-14-22)


Up Next in 5x/week no cardio

  • Lower Body Build: Quads & glutes (11-...

    - Chair or bench (for bulgarian split squats)
    - Heavy weight (for bulgarian split squats, wall sits, matrix)
    - Access to a wall

    Playlist (explicit):

    Instagram: @payton.busker

  • Burn: Abs & back (11-16-22)

    - Gliders (you can use paper plates, towels, magazines, etc)
    - Small Pilates ball or pillow
    - Long resistance band

    Playlist (explicit):

  • Barre: Hamstrings, quads, upper back ...

    - 1 glider (or wear socks on hard wood floors!)
    - 1 moderate weight (for glider lunges + prone hamstring curls)
    - Light weights (for upper back)
    - A stable surface to lean into (wall, chair, counter, etc)

    Playlist (explicit):