BRYNLEY'S GYM PROGRAM

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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BRYNLEY'S GYM PROGRAM
  • 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

  • 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...

  • 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...

  • 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...

  • 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...

  • W1/D5: WARMUP

    Episode 6

  • 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...