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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14:42Episode 1
FINISHER CIRCUIT
Episode 1
If you wish to do it on your own, here are the exercises:
Finisher Circuit:
(40 seconds work / 20 second rest) 2 rounds- Static Lateral Lunge Pulses
- Fire hydrants (R)
- Fire Hydrants (L)
- Jack knives
- Jump squats w/ 3x Pulse
- Plank -
00:30Episode 2
SUMO SQUAT (4X10)
Episode 2
Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Inter... -
00:30Episode 3
CABLE KICK BACKS (4X12)
Episode 3
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 5-10lbs
Intermediate... -
00:37Episode 4
KB DEADLIFTS (4X12)
Episode 4
Stand shoulder-width stance with a kettlebell in front of you. Drop your chest, hinge your hips back, grab. the weight & stand straight up with the weight. Make sure you're engaging your core & using you hamstrings and glutes to lift the weight
Weight Recommendations:
Beginner: 5-10lbs
Intermed... -
00:30Episode 5
CALF PRESS (4X20)
Episode 5
You can use the squat press machine (adjust weight if needed), standing with dumbbells, or an actual calf press machine. Go slow & controlled, especially on the return motion. Use mind muscle connection to really squeeze your calves the whole time!
Weight Recommendations:
Beginner: 10-15 lbs on...
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03:56Episode 6
W1/D5: WARMUP
Episode 6
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00:42Episode 7
LEG PRESS (5X10)
Episode 7
Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.
Weight Recommendations:
Beginner: 10-15lbs plates on each side
Intermediate: 25-45lb...