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
  • Glute Build (Filmed for IG Live)

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

  • Full Body Build & Burn: Hamstrings, quads, abs, chest, deltoids (7-30-21)

    GYM-FRIENDLY
    Equipment:
    - Kitchen chair
    - Heavy weights
    - Light weights
    - Small Pilates ball or pillow

    Playlist (explicit): https://open.spotify.com/playlist/5oGk8X6ey5DpCDVFKZfUlA?si=cf70237dfbb445a6

    Gym circuit 1:
    - Hamstring curl machine (or kneeling hamstring curl if you don't have the m...

  • Upper Body Build: Shoulders, back, biceps (7-27-21)

    GYM-FRIENDLY
    Equipment:
    - Heavy weights
    - Light weights

    Playlist (explicit): https://open.spotify.com/playlist/3mGxMTk16FBeAAgPsic38E?si=81ccf70654e3472e

    Gym circuit:
    - Single arm lat-pull (see tutorial)
    - Bicep curls
    - Supine arm raises (like I do in this class)

    Repeat each exercise for 6...

  • Lower Body Build: Glutes & quads (7-26-21)

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

    Playlist (explicit): https://open.spotify.com/playlist/6xUUOiBWOFi3kMulfHbf0O?si=ae10c67dca1447c3

  • Upper Body Build: Chest & triceps (7-20-21)

    GYM-FRIENDLY
    Equipment:
    - Heavy weights
    - Light weights
    - Resistance band

    Playlist (explicit): https://open.spotify.com/playlist/3mGxMTk16FBeAAgPsic38E?si=7eb08b5f126746f5

    Gym Circuit:

    - Dumbbell chest press
    - Skull crusher
    - Push-ups or another set of dumbbell chest presses
    - Cable tricep ...

  • Lower Body Build: Quads & Glutes (7-19-21)

    GYM-FRIENDLY (see below)
    Equipment:
    - Kitchen chair, staircase, or bench
    - Heavy weights

    Playlist (explicit): https://open.spotify.com/playlist/6xUUOiBWOFi3kMulfHbf0O?si=23d47cbfc3fa42cb

    Gym circuit:

    - Step-ups or step down (see tutorial under gym workouts)
    - Knee extension machine (see tu...

  • Upper Body Build: Arms (7-13-21)

    GYM-FRIENDLY
    Equipment:
    - Heavy weights
    - Light weights
    - Resistance band

    Playlist (explicit): https://open.spotify.com/playlist/3mGxMTk16FBeAAgPsic38E?si=66996005ea0041ca

    Gym circuit (60-90 seconds per exercise, repeat circuit 3x):
    - Hammer curls
    - Side-lying shoulder abduction
    - Skull crus...

  • Lower Body Build: Glutes and calves (7-12-21)

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

    Playlist (explicit): https://open.spotify.com/playlist/6xUUOiBWOFi3kMulfHbf0O?si=94c51e7949b2495c

  • Upper Body Build: Chest, Back, Triceps (7-6-21)

    The mic died at the very end in savasana! So feel free to set a timer for yourself for a minute in savasana to pull yourself out :)

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

    Playlist (explicit): https://open.spotify.com/playlist/3mGxMTk16FBeAAgPsic38E?si=0180a48af8e845b7

  • Lower Body Build: Glutes & Hamstrings (7-5-21)

    Equipment:
    - Chair
    - Heavy weights
    - Gliders (or paper plates/towels)
    - A couple of pillows

    Playlist (EXPLICIT) : https://open.spotify.com/playlist/6xUUOiBWOFi3kMulfHbf0O?si=d6544a5ca7c443a5

  • Upper Body Build: Biceps, triceps, shoulders (6-29-21)

    Equipment:
    - Heavy weights
    - Light weights

    Playlist (explicit): https://open.spotify.com/playlist/67ykBQN8gFWWSeEZCiIiFc?si=90d3fe18c4cc4e2a

  • Upper Body Build (6-15-21)

    Equipment:
    - Heavy weights
    - Light weights
    - Resistance band

    Playlist (explicit): https://open.spotify.com/playlist/67ykBQN8gFWWSeEZCiIiFc?si=ea04d312fde7440e

    Muscles: Biceps, triceps, chest, back

  • Lower Body Build: Glutes (6-14-21)

    Equipment:
    - Low stool or stack of books (optional!)
    - Heavy weights (optional)
    - Resistance band or loop band

    Playlist (explicit): https://open.spotify.com/playlist/0AhieXRpLh3kWOhdfZk0RS?si=cb2feac515fd4e63

  • 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)

    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)

    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)

    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)

    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)

    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)

    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)

    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)

    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)

    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)

    Equipment:
    - Heavy weights
    - Light weights

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