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: Flow + Strengthen (more fast-moving and advanced. Yoga experience highly recommended)
Friday: Full Body (can divide this 60-minute class into two 30-minute classes, taking the first half on Friday and the second half on Saturday. If taking the second half on another day: make sure to start with the warm-up, and fast forward to where you left off.)

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, quads, inner thighs (4-5-21)

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

    Playlist: https://open.spotify.com/playlist/6SYRxDALWqFyu2DBoxJpAg?si=Gy8cO6jGR7eQcYZOK1KnmA

  • Low-Impact Cardio Burst (4-5-21)

    Equipment:
    - Gliders (or towels/paper plates)

    Playlist: https://open.spotify.com/playlist/5HZRJFifcIS9MZWr5XNWv8?si=VY_cRyw9Q9GkbH-Bu0XTCA

  • Upper Body Build (4-6-21)

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

    Playlist: https://open.spotify.com/playlist/3MbDE9b2TSEHVL3kiCtHyp?si=r14R6TEDQrmJAx5_Zz-J3A

  • Burn: Abs & Back (6-23-21)

    Equipment:
    - Small Pilates ball

    Playlist: https://open.spotify.com/playlist/1pmqFiHnEgQ5Z8G0L6e1ok?si=S0W3jmh0SxGLwITLFIkT3w

  • Cardio Burst (6-30-21)

    Equipment:
    - Wear tennis shoes

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

  • 60 min Full Body Build: Drop Sets (6-11-21)

    Equipment:
    - Kitchen chair
    - Access to a wall
    - Stack of books or low stool
    - Long resistance band
    - Heavy weights
    - Light weights
    -Pilates ball or pillow

    Playlist: https://open.spotify.com/playlist/7Giq5Cig0lxCdVLwzZukzd?si=6ff32ea6d088496a

    Muscles: Glutes, quads, abs, chest, back, triceps