GYM-FRIENDLY (see below):
Equipment:
- Heavy weights - I'm using 20's
- Pilates ball
- Kitchen chair
- Access to a wall

Playlist (explicit): https://open.spotify.com/playlist/7suHNQmIBDRDnClCc6baK6?si=3371e1169db940b9

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

Circuit:
- Knee extension machine (quads. See tutorial)
- Knee flexion machine (hamstrings. See tutorial)
- Wall sit with a heavy plate on your thighs
- Knee flexion machine again

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.