Build

Build

Upper body, lower body, or full-body, this class utilizes heavy weights to build muscle in the safest, most effective ways. Shannon recommends this class for all members to take regularly, and she gives joint-friendly modifications in every class so you can have the most success without flaring up your joints.

How to select weights: Your weights should feel heavy, but manageable. Shannon uses between 12lb-20lb (depending on the lift), and recommends beginners start with 5-8lb. If you're not able to get through more than half the set without taking a break, your weights are too heavy. If you don't feel fatigued by the end of the set, your weights are too light.

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Build
  • Upper Body Build: Biceps, triceps, shoulders (6-1-21)
    31:20
    Upper Body Build: Biceps, triceps, shoulders (6-1-21)

    Upper Body Build: Biceps, triceps, shoulders (6-1-21)

    Equipment:
    - Heavy weights
    - Light weights

    Playlist: https://open.spotify.com/playlist/3wYjczc7N7zl2SmfAbm3Yb?si=db25f00389a048c1

  • Lower Body Build: Glutes (5-31-21)
    36:24
    Lower Body Build: Glutes (5-31-21)

    Lower Body Build: Glutes (5-31-21)

    Equipment:
    - Chair
    - Gliders (or towels/paper plates/magazine)
    - Heavy weights (optional)
    - Resistance band tied in a loop

    Playlist: https://open.spotify.com/playlist/4EGT8a96Eq48c4oXLGpK5E?si=3e0fca97cef64d90

  • Upper Body Build (5-25-21)
    29:04
    Upper Body Build (5-25-21)

    Upper Body Build (5-25-21)

    Equipment:
    - Heavy weights
    - Light weights
    - Gliders (or paper plates, towels, or a magazine)

    Playlist: https://open.spotify.com/playlist/3wYjczc7N7zl2SmfAbm3Yb?si=5809e258e4934712

  • Lower Body Build: quads & glutes (5-24-21)
    34:29
    Lower Body Build: quads & glutes (5-24-21)

    Lower Body Build: quads & glutes (5-24-21)

    Equipment:
    - Heavy weights
    - Chair
    - Stack of books or low stool
    - Resistance band

    Playlist: https://open.spotify.com/playlist/4EGT8a96Eq48c4oXLGpK5E?si=d435e0d09d0a437f

    Muscles: Quads & glutes

  • Upper Body Build (5-18-21)
    32:52
    Upper Body Build (5-18-21)

    Upper Body Build (5-18-21)

    Equipment:
    - Heavy weights
    - Light weights
    - Resistance band: NOTE! If you have a sensitive neck, do not use the band when we are doing bands + weights at the same time. Only use the weights in those moves. I forgot to note this during class!

    Playlist: https://open.spotify.com/playlist/3wYjczc...

  • Lower Body Build (5-17-21)
    36:36
    Lower Body Build (5-17-21)

    Lower Body Build (5-17-21)

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

    Playlist: https://open.spotify.com/playlist/4EGT8a96Eq48c4oXLGpK5E?si=90fa1b3d9bf94be5

  • Upper Body Build (5-11-21)
    31:26
    Upper Body Build (5-11-21)

    Upper Body Build (5-11-21)

    Equipment:
    - Heavy weights
    - Light weights
    - Resistance band attached at the top of a door

    Playlist: https://open.spotify.com/playlist/3wYjczc7N7zl2SmfAbm3Yb?si=e6954682480b4a5d

  • Lower Body Build (5-10-21)
    36:20
    Lower Body Build (5-10-21)

    Lower Body Build (5-10-21)

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

    Playlist: https://open.spotify.com/playlist/4EGT8a96Eq48c4oXLGpK5E?si=cd4b6f7936d8478f

  • Upper Body Build (5-4-21)
    27:36
    Upper Body Build (5-4-21)

    Upper Body Build (5-4-21)

    Equipment:
    - Heavy weights
    - Light weights
    - Long medium or heavy resistance band

    Playlist: https://open.spotify.com/playlist/3wYjczc7N7zl2SmfAbm3Yb?si=bfWRdm6YQuS51EqjOvyu7A

  • Lower Body Build: all glutes (5-3-21)
    36:36
    Lower Body Build: all glutes (5-3-21)

    Lower Body Build: all glutes (5-3-21)

    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

  • Upper Body Build (4/27/21)
    31:16
    Upper Body Build (4/27/21)

    Upper Body Build (4/27/21)

    Equipment:
    - Heavy weights
    - Light weights

    Playlist: https://open.spotify.com/playlist/3wYjczc7N7zl2SmfAbm3Yb?si=mnAGUvCwRrirKlb6wwnxxA

  • Lower Body Build: Quads & glutes (4-26-21)
    31:16
    Lower Body Build: Quads & glutes (4-26-21)

    Lower Body Build: Quads & glutes (4-26-21)

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

    Playlist: https://open.spotify.com/playlist/4EGT8a96Eq48c4oXLGpK5E?si=pQ3wAZelRLyNqNBHLPielw

  • Upper Body Build: Arms & lats (4-20-21)
    29:41
    Upper Body Build: Arms & lats (4-20-21)

    Upper Body Build: Arms & lats (4-20-21)

    Equipment:
    - Heavy weights
    - Light weights
    - Resistance band attached to the top of a door

    Playlist: https://open.spotify.com/playlist/3MbDE9b2TSEHVL3kiCtHyp?si=mwQgGi6CSI-DbmqJzPFDqA

  • Lower Body Build: Quads & hamstrings (4/19/21)
    34:55
    Lower Body Build: Quads & hamstrings (4/19/21)

    Lower Body Build: Quads & hamstrings (4/19/21)

    Equipment:
    - Heavy weights
    - Kitchen chair
    - Box or stack of books
    - Pillow
    - Long resistance band

    Playlist: https://open.spotify.com/playlist/6SYRxDALWqFyu2DBoxJpAg?si=RDfVqMMrSha_s6_r_GRW3g

  • Upper Body Build (4-13-21)
    32:04
    Upper Body Build (4-13-21)

    Upper Body Build (4-13-21)

    Equipment:
    - Heavy weights
    - Light weights

    Playlist: https://open.spotify.com/playlist/3MbDE9b2TSEHVL3kiCtHyp?si=2fRb7pQzSJ2OJgPmGAnqPg

  • Lower Body Build: Glutes & quads (4-12-21)
    38:18
    Lower Body Build: Glutes & quads (4-12-21)

    Lower Body Build: Glutes & quads (4-12-21)

    Equipment:
    - Heavy weights
    - Small Pilates ball
    - Access to a wall
    - Kitchen chair
    - Gliders or towels

    Playlist: https://open.spotify.com/playlist/6SYRxDALWqFyu2DBoxJpAg?si=DhzbAEOMTtKckRP_1bBu2g

  • Upper Body Build (4-6-21)
    31:56
    Upper Body Build (4-6-21)

    Upper Body Build (4-6-21)

    Equipment:
    - Heavy weights
    - Light weights
    - Long resistance band

    Playlist: https://open.spotify.com/playlist/3MbDE9b2TSEHVL3kiCtHyp?si=r14R6TEDQrmJAx5_Zz-J3A

  • Lower Body Build: Glutes, quads, inner thighs (4-5-21)
    33:56
    Lower Body Build: Glutes, quads, inner thighs (4-5-21)

    Lower Body Build: Glutes, quads, inner thighs (4-5-21)

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

    Playlist: https://open.spotify.com/playlist/6SYRxDALWqFyu2DBoxJpAg?si=Gy8cO6jGR7eQcYZOK1KnmA

  • Upper Body Build (3-30-21)
    33:28
    Upper Body Build (3-30-21)

    Upper Body Build (3-30-21)

    Equipment:
    - Heavy weights
    - Light weights
    - Long resistance band

    Muscles: Biceps, triceps, shoulders

    Playlist: https://open.spotify.com/playlist/4WbJdIzQaVphXKyVDeKhWc?si=8ApXLNbIQ0ajLuf2b6Ebjw

  • Lower Body Build (3-29-21)
    38:24
    Lower Body Build (3-29-21)

    Lower Body Build (3-29-21)

    Equipment:
    - Heavy weights (I'm using 15lb)
    - Access to a wall
    - Kitchen chair

    Playlist: https://open.spotify.com/playlist/3LHeYv74yehEIynxxdmn0E?si=jCw-7uP0Sjy9vDyEUMNXhQ

  • Upper Body Build
    30:24
    Upper Body Build

    Upper Body Build

    Equipment:
    - Heavy weights
    - Long resistance band attached to the top of a door (I will show you how at the beginning of the video)
    - A couple of pillows

    Playlist: https://open.spotify.com/playlist/4WbJdIzQaVphXKyVDeKhWc?si=DJ86x8gsR2O6ocDW8YWQxw

  • Lower Body Build (3-22-21)
    37:12
    Lower Body Build (3-22-21)

    Lower Body Build (3-22-21)

    Equipment:
    - Heavy weights (I'm switching between 20lb and 12lb)
    - Kitchen chair (preferably without arms)

    Playlist: https://open.spotify.com/playlist/3LHeYv74yehEIynxxdmn0E?si=DLIELYqSSw2X85ooc_-RsQ

  • Full Body Build & Burn (3-19-21)
    46:16
    Full Body Build & Burn (3-19-21)

    Full Body Build & Burn (3-19-21)

    Equipment:
    - Heavy weights (I'm using 12lb)
    - Light weights (I'm using 5lb)
    - Kitchen chair
    - A few sturdy books
    - Resistance band

    Playlist: https://open.spotify.com/playlist/7IfXGsS3zLPZWdclIq8eAm?si=BnZmZbgESkWcVXC_j5zojA

  • Lower Body Build (3-15-21)
    36:48
    Lower Body Build (3-15-21)

    Lower Body Build (3-15-21)

    Equipment:
    - Gliders (or paper plates/towels)
    - Kitchen chair
    - Heavy weights
    - Access to a wall

    Playlist: https://open.spotify.com/playlist/3LHeYv74yehEIynxxdmn0E?si=lW3QDKljQ4efDLbb-zBvTw

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