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.
Lower Body Equipment:
- Kitchen chair or bench
- Low stool
- Heavy weights
- 1 moderate weight
Upper Body Equipment:
- Heavy weights (I’m using 20s)
- 1 Moderate weight (I’m using a 15)
- 1 Light weight (I’m using a 5)
Playlist (explicit): https://open.spotify.com/playlist/7L0h5kohD9VWxvr2...
Equipment:
- Kitchen chair or bench
- Low stool
- Heavy weights
- 1 moderate weight
Playlist (explicit): https://open.spotify.com/playlist/4Al6BaTvmNwiDVMoQX4jyB?si=844f88ab03fc4a46
Equipment:
- Heavy weights (I’m using 20s)
- 1 Moderate weight (I’m using a 15)
- 1 Light weight (I’m using a 5)
Playlist (explicit): https://open.spotify.com/playlist/7AEk1xG2htH1pjxeY7Kr73?si=ea538b307196499e
Instagram: @payton.busker
Lower Body Equipment:
- Heavy weights (I'm using 25s)
- Moderate weights (I'm using 15s)
- Chair or bench
- Access to a wall
Upper Body Equipment:
- Moderate weights (I’m using 15s)
- Light weights (I’m using 5s)
- Long resistance band
Playlist (explicit): https://open.spotify.com/playlis...
Equipment:
- Heavy weights (I'm using 25lb's)
- Moderate weights (I'm using 15's)
- Chair or bench
- Access to a wall
Playlist (explicit): https://open.spotify.com/playlist/4Al6BaTvmNwiDVMoQX4jyB?si=300294ea2d8e47f1
GYM-FRIENDLY (see below)
Equipment:
- Moderate weights (I’m using 15s)
- Light weights (I’m using 5s)
- Long resistance band
Playlist (explicit): https://open.spotify.com/playlist/7AEk1xG2htH1pjxeY7Kr73?si=ea538b307196499e
Instagram: @payton.busker
Gym option - either take the class in your...
GYM-FRIENDLY (see below)
Equipment:
- Heavy weights (I’m using 20s)
- Moderate weights (I’m using 15s)
- 1 Light weight (I’m using a 7.5)
Playlist (explicit): https://open.spotify.com/playlist/7AEk1xG2htH1pjxeY7Kr73?si=ea538b307196499e
Instagram: @payton.busker
Gym option - either take the c...
Lower Body Equipment:
- Kitchen chair or bench
- Low stool or yoga block (optional)
- Heavy weights
- Resistance band
Upper Body Equipment:
- Heavy weights (I’m using 20s)
- Moderate weights (I’m using 15s)
- 1 Light weight (I’m using a 7.5)
Playlist (explicit): https://open.spotify.com/play...
Equipment:
- Kitchen chair or bench
- Low stool or yoga block (optional)
- Heavy weights
- Resistance band
Playlist (explicit): https://open.spotify.com/playlist/4Al6BaTvmNwiDVMoQX4jyB?si=0be0bff716f24841
Lower Body Equipment:
- Gliders
- Heavy weights
- Long resistance band
Upper Body Equipment:
- Moderate weights (I’m using 15s)
- 1 Light weight (I’m using a 5)
Playlist (explicit): https://open.spotify.com/playlist/7L0h5kohD9VWxvr2VtIVrw?si=9a850389d373405b
Equipment:
- Gliders
- Heavy weights
- Long resistance band
Playlist (explicit): https://open.spotify.com/playlist/4Al6BaTvmNwiDVMoQX4jyB?si=af636e733a0743d4
GYM-FRIENDLY (see below)
Equipment:
- Moderate weights (I’m using 15s)
- 1 Light weight (I’m using a 5)
Playlist (explicit): https://open.spotify.com/playlist/7AEk1xG2htH1pjxeY7Kr73?si=ea538b307196499e
Instagram: @payton.busker
Gym option - either take the class in your headphone and follow ...
Equipment:
- Kitchen chair or bench
- Low stool or stack of books
- Heavy weights (optional)
- Access to a wall
Playlist (explicit): https://open.spotify.com/playlist/4YeoVuvSSE6q4ZaETHmOuV?si=8ce34bdd710941ae
Equipment:
- Kitchen chair
- Stool, yoga block, or stack of sturdy books
- Heavy weights
- 1 light weight
- Playlist (explicit): https://open.spotify.com/playlist/3FPiqdv5QKbH4a4qWF23H8?si=8acef3d98a3e46bc
GYM-FRIENDLY (see below)
Equipment:
- Heavy weights (I’m using 20s)
- 1 Light weight (I’m using a 5)
Playlist (explicit): https://open.spotify.com/playlist/4Tj58TmmXCF7X0lpOf4Gae?si=6440add831154639
Instagram: @payton.busker
Gym option - either take the class in your headphone and follow alo...
Equipment:
- Heavy weights (I’m using 20s)
- 1 Light weight (I’m using a 5)
Playlist (explicit): https://open.spotify.com/playlist/4Tj58TmmXCF7X0lpOf4Gae?si=6440add831154639
Instagram: @payton.busker
Lower Body Equipment:
- Heavy weights (I'm using 25lb's. Beginners can use 8-10lb)
- Low stool or stack of books (optional)
Upper Body Equipment:
- Heavy weights (I’m using 20s)
- 1 Light weight (I’m using a 5)
Playlist (explicit): https://open.spotify.com/playlist/2PzK3Auup5bA45bVDbMeea?si=5...
Equipment:
- Heavy weights (I'm using 25lb's. Beginners can use 8-10lb)
- Low stool or stack of books (optional)
Playlist (explicit): https://open.spotify.com/playlist/4YeoVuvSSE6q4ZaETHmOuV?si=d3dc14054f6b499b
Stool I use: https://rstyle.me/+SeXYRhFjgU7_jKtFwJ1Dzw
Equipment:
- Long resistance band
- 1 water bottle (or light weight if not traveling)
Playlist (explicit): https://open.spotify.com/playlist/4Tj58TmmXCF7X0lpOf4Gae?si=6440add831154639
Instagram: @payton.busker
Lower Body Equipment:
- Resistance band
- Bath towel and/or gliders
- Heavy weight - optional
Upper Body Equipment:
- Long resistance band
- 1 water bottle (or light weight if not traveling)
Playlist (explicit): https://open.spotify.com/playlist/2PzK3Auup5bA45bVDbMeea?si=58e0e1041f9f4101
Equipment:
- Resistance band
- Bath towel and/or gliders
- Heavy weight - optional
Playlist (explicit): https://open.spotify.com/playlist/4YeoVuvSSE6q4ZaETHmOuV?si=981a9745933c4976
Lower Body Equipment:
- Heavy weights (I’m using 20s)
- 1 additional heavy weight (I’m using a 25)
- Gliders
Upper Body Equipment:
- Heavy weights (I’m using 20s)
- Moderate weights (I’m using 10s)
- Long resistance band
Playlist (explicit): https://open.spotify.com/playlist/2PzK3Auup5bA45bVDb...
Equipment:
- Heavy weights (I’m using 20s)
- 1 additional heavy weight (I’m using a 25)
- Gliders
Playlist (explicit): https://open.spotify.com/playlist/2PzK3Auup5bA45bVDbMeea?si=58e0e1041f9f4101
Instagram: @payton.busker
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 ...
