BRYNLEY'S GYM PROGRAM
28 Seasons
Brynley is taking you through 4 weeks of gym workouts! She will be walking you through your form, the machines and number of reps to do.
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13:36Episode 1
FINISHER CIRCUIT
Episode 1
Circuit: (50 second work / 25 second rest) 2x
- Squat steps
- Leg lifts
- Plank to lunge twists
- Weighted calf raises
- Around the world raises -
SUPERSET: CHEST PRESS + TRICEP EXTENSION
Episode 2
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs -
05:10Episode 3
W4/D3: WARMUP
Episode 3
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00:21Episode 4
THRUSTERS (4X10)
Episode 4
Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+... -
00:19Episode 5
BARBELL RDLS (4X10)
Episode 5
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells -10lb plates on each side
Intermediate: 15-35lb p... -
00:26Episode 6
GOBLET REVERSE LUNGE (4X8)
Episode 6
Hold a heavy dumbbell in front of your chest, engage your core and step back into a reverse lunge, alternate side back & forth
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: drop the weight!
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00:30Episode 7
KB SUMO SQUAT TO UPRIGHT ROW (4X10)
Episode 7
Start in a wide sumo stance, squat down, grab the KB, as you stand up, row the KB up towards your chin, let your elbow open up wide by your ears.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: use dumbbells
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00:27Episode 8
HAMMER CURL PRESS BURPEES (3X10)
Episode 8
Start standing up, perform a hammer curl, straight into an overhead press, then jump out into a plank position, holding the dumbbells, stand up and repeat.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs*Modification: In the burpees, set the weights down ...