Free week

Free week

How to take the free classes:

Take each class on the day of the week it's listed. If you want to repeat the week, make sure to rest for 1-2 days in between.

Monday: Lower Body Build & optional Low-Impact Cardio Burst
Tuesday: Upper Body Build
Wednesday: Burn; optional Cardio Burst (has impact - sub the low-impact class from Monday if desired)
Thursday: Choose Barre OR Flow + Strengthen (more fast-moving and advanced. Yoga experience highly recommended)
Friday: Full Body Build & Burn

Playlists: The music is optional! I list the playlists under each video. Warning: most music is explicit.

Enjoy the classes!
Shannon

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Free week
  • Lower Body Build: Glutes & outer thighs (12-6-21)

    I mentioned before class we were doing Bulgarian split squats, but I decided against the mid-way through class. Just giving you a heads up that we aren't doing them this class!

    Equipment:
    - Heavy weights
    - Kitchen chair
    - Resistance band

    Playlist (explicit): https://open.spotify.com/playlis...

  • Low-Impact Cardio Burst

    Equipment:
    -None, wear tennis shoes

    Playlist (explicit): https://open.spotify.com/playlist/24We4ugwDvzZmbZN7LZYLT?si=08be7ca12d174651

  • Upper Body Build: Chest, biceps, upper back (12–7-21)

    GYM-FRIENDLY
    Equipment:
    - Heavy Weights (I’m using 20s)
    - Moderate Weights (I’m using 15s)
    - Long Resistance Band

    Playlist (explicit): https://open.spotify.com/playlist/31pPcH3c5R1xMn0uT426qA?si=c60bbd53ae2b4b1d

    Instagram: @payton.busker

    Gym Circuit:
    - Single arm scapular retraction (see tuto...

  • Burn: Abs & lower back (12-8-21)

    Equipment:
    - Small Pilates ball or pillow
    - Gliders, towels, or paper plates (optional)
    - Blanket or towel

    Playlist (explicit): https://open.spotify.com/playlist/6y9k7qERwzUEHsQVlVKFx4?si=41a5d5780f7d4824

  • Cardio Burst (6-30-21)

    Equipment:
    - Wear tennis shoes

    Playlist: https://open.spotify.com/playlist/5VvF3RJs40pHtOSwlvmYnK?si=0fa880f45fe3467c

  • Barre: Inner thighs & triceps

    Equipment:
    - Small Pilates ball or pillow
    - Light weights

    Playlist (explicit): https://open.spotify.com/playlist/07HRfzHRqow1oBR3UQ6KpO?si=cea54a1d83c94864

  • F+S: Inner thighs & triceps (12-9-21)

    Equipment:
    - Pilates ball or pillow
    - Long Resistance Band

    Playlist (explicit): https://open.spotify.com/playlist/3Vo92ZTdPpqVKq0wRuOQw6?si=547022d96e4f4000

    Instagram: @payton.busker

  • Full Body Build & Burn: Quads, glutes, anterior delts, lats, abs (12-10-21)

    Gym-friendly (see below)
    Equipment:
    - Heavy weights (I'm using 25lb, beginners can use 8-10lb)
    - Medium weights (I'm using 15lb, beginners can use 5-8lb)
    - Small Pilates ball or pillow
    - Resistance band
    Playlist (explicit): https://open.spotify.com/playlist/1SR3tDR4ML5F5fIcqwLRiQ?si=6f86999cc945...