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:
- Kitchen chair
- Heavy weights
- Gliders (or towels/paper plates)
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...
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...
Equipment:
- Heavy weights
- Chair
- Stack of books or stool
- Resistance band
Playlist (explicit): https://open.spotify.com/playlist/6xUUOiBWOFi3kMulfHbf0O?si=ae10c67dca1447c3
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 ...
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...
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...
Equipment:
- Kitchen chair
- Stack of books or low stool
- Heavy weights
Playlist (explicit): https://open.spotify.com/playlist/6xUUOiBWOFi3kMulfHbf0O?si=94c51e7949b2495c
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
Equipment:
- Chair
- Heavy weights
- Gliders (or paper plates/towels)
- A couple of pillows
Playlist (EXPLICIT) : https://open.spotify.com/playlist/6xUUOiBWOFi3kMulfHbf0O?si=d6544a5ca7c443a5
Equipment:
- Heavy weights
- Light weights
Playlist (explicit): https://open.spotify.com/playlist/67ykBQN8gFWWSeEZCiIiFc?si=90d3fe18c4cc4e2a
Equipment:
- Heavy weights
- Light weights
- Resistance band
Playlist (explicit): https://open.spotify.com/playlist/67ykBQN8gFWWSeEZCiIiFc?si=ea04d312fde7440e
Muscles: Biceps, triceps, chest, back
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
Equipment:
- Heavy weights
- Light weights
Playlist: https://open.spotify.com/playlist/3wYjczc7N7zl2SmfAbm3Yb?si=db25f00389a048c1
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
Equipment:
- Heavy weights
- Light weights
- Gliders (or paper plates, towels, or a magazine)
Playlist: https://open.spotify.com/playlist/3wYjczc7N7zl2SmfAbm3Yb?si=5809e258e4934712
Equipment:
- Heavy weights
- Chair
- Stack of books or low stool
- Resistance band
Playlist: https://open.spotify.com/playlist/4EGT8a96Eq48c4oXLGpK5E?si=d435e0d09d0a437f
Muscles: Quads & glutes
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...
Equipment:
- Kitchen chair
- Stack of books or low stool
- Heavy weights
Playlist: https://open.spotify.com/playlist/4EGT8a96Eq48c4oXLGpK5E?si=90fa1b3d9bf94be5
Equipment:
- Heavy weights
- Light weights
- Resistance band attached at the top of a door
Playlist: https://open.spotify.com/playlist/3wYjczc7N7zl2SmfAbm3Yb?si=e6954682480b4a5d
Equipment:
- Kitchen chair
- Gliders (or paper plates/towels)
- Heavy weights
Playlist: https://open.spotify.com/playlist/4EGT8a96Eq48c4oXLGpK5E?si=cd4b6f7936d8478f
Equipment:
- Heavy weights
- Light weights
- Long medium or heavy resistance band
Playlist: https://open.spotify.com/playlist/3wYjczc7N7zl2SmfAbm3Yb?si=bfWRdm6YQuS51EqjOvyu7A
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
Equipment:
- Heavy weights
- Light weights
Playlist: https://open.spotify.com/playlist/3wYjczc7N7zl2SmfAbm3Yb?si=mnAGUvCwRrirKlb6wwnxxA
