Instructor tip: 

Use a towel or small pillow under your ankles to help remove pressure from the knees. Band is optional in the 3rd circuit. 

Muscle Groups:

Quads | Triceps | Chest 

Circuit:

Round 1:

Thigh Stretch

Skull Crushers

Chest Press

Round 2: 

Seated Squat

Tricep Extension

Hug a Tree

Round 3: 

Banded Seated Squat

Banded Tricep Press

Banded Hug a Tree

Equipment Needed:

1 dumbbell (heavy) |  1 set dumbbells (moderate) | 1 Set dumbbells (moderate/light) |  1 resistance band

A note on lifting:

If you're newer to lifting or the term "muscle failure" you're going to hear it quite a bit in this session. That's because in each of our Mat+ classes we focus on getting 1-3 reps shy of muscle failure- where you can't perform one more rep with proper form. This is what produces the stimulus needed to grow lean muscle. You'll notice our bodies hit this point at different times so you may get there before I do in this workout and vice versa but it's important to listen to YOUR body's cues rather than "pushing through". The timer for each lift is there as a guide but you are always encouraged to work to your body's specific needs. 

Weight will also be unique to your own needs. If you're new to lifting, start with bodyweight or lighter weights and build your way up slowly (also known as progressive overload). The amount of weight doesn't matter so much as making sure you're getting to within 1-3 reps shy of muscle failure in anywhere from 4-30 reps.