Live stream preview

Watch this video and more on FORM

Watch this video and more on FORM

Start your free trial Learn more

Already subscribed? Sign in

BRYNLEY'S GYM PROGRAM

STEP UPS (4x10)

30s

Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.

Weight Recommendations:

Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-45+ lbs

*Modification: do this without weights!

Up Next in WEEK 4 DAY 5 - LOWER BODY

  • SUPERSET: GLUTE BRIDGES + JUMP SQUATS
    00:21
    SUPERSET: GLUTE BRIDGES + JUMP SQUATS

    SUPERSET: GLUTE BRIDGES + JUMP SQUATS

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:

    Beginner: 10-15lbs
    Intermediate: 20-35lbs
    Advanced: 40-70+ lbs

  • FINISHER CIRCUIT
    15:19
    FINISHER CIRCUIT

    FINISHER CIRCUIT

    Circuit (45 Second work / 20 Second rest) 2x
    - Squat 3x pulse calf raise
    - Inner leg lifts
    - “ opposite side
    - Twisting situps
    - Hydrant to back kick
    - “ opposite side

×