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.
Equipment:
- Heavy weights
- Light weights
Playlist: https://open.spotify.com/playlist/3MbDE9b2TSEHVL3kiCtHyp?si=2fRb7pQzSJ2OJgPmGAnqPg
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
Equipment:
- Heavy weights
- Light weights
- Long resistance band
Playlist: https://open.spotify.com/playlist/3MbDE9b2TSEHVL3kiCtHyp?si=r14R6TEDQrmJAx5_Zz-J3A
Equipment:
- Kitchen chair
- Gliders (or towels/paper plates)
- Heavy weights
Playlist: https://open.spotify.com/playlist/6SYRxDALWqFyu2DBoxJpAg?si=Gy8cO6jGR7eQcYZOK1KnmA
Equipment:
- Heavy weights
- Light weights
- Long resistance band
Muscles: Biceps, triceps, shoulders
Playlist: https://open.spotify.com/playlist/4WbJdIzQaVphXKyVDeKhWc?si=8ApXLNbIQ0ajLuf2b6Ebjw
Equipment:
- Heavy weights (I'm using 15lb)
- Access to a wall
- Kitchen chair
Playlist: https://open.spotify.com/playlist/3LHeYv74yehEIynxxdmn0E?si=jCw-7uP0Sjy9vDyEUMNXhQ
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
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
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
Equipment:
- Gliders (or paper plates/towels)
- Kitchen chair
- Heavy weights
- Access to a wall
Playlist: https://open.spotify.com/playlist/3LHeYv74yehEIynxxdmn0E?si=lW3QDKljQ4efDLbb-zBvTw
Equipment:
- Heavy weights (I'm using 20lb and 12lb)
Playlist (optional, explicit music): https://open.spotify.com/playlist/4WbJdIzQaVphXKyVDeKhWc?si=NifmWv5kR6avMwZ0i1f4UQ
Equipment:
- Heavy weights
- Kitchen chair
- Glider (or paper plate/towel)
Playlist: https://open.spotify.com/playlist/3LHeYv74yehEIynxxdmn0E?si=d4riSw72R9qgs0vS070Fvg
Equipment:
- Kitchen chair
- Heavy weights
- Resistance band
Playlist: https://open.spotify.com/playlist/5x8gqi3NixBnjCbt5g6h7B?si=boe_RvEfQxanDzd5Oz9dPg
Equipment:
- Heavy weights
- A long band attached to the top of a door
Playlist: https://open.spotify.com/playlist/12YvpREUeysHsD7KsK9r94?si=y6KBR0b5Rhqni5IOUfD2ng
