DAY NINE: 50 Minute Full Body Stronger: 5-7kg Weights + Block
21 DAY SCULPT, SWEAT & STRONGER METHOD
•
52m
Glutes, chest, shoulders and triceps for day nine! This full body Stronger class is made up of five blocks of strength based movement designed to challenge your coordination, endurance, control and technique. We begin with an elevated single leg bridging set, layering leg extensions, heavy chest flys and narrow press to challenge core strength and stability and lower body endurance. Following this we come straight up to standing to continue to work the same glute through a set of rear foot elevated split squats. Expect curtsey lunges, hammer curls and single arm over head press throughout this set.
We repeat these blocks on the second side before finishing in an extended plank set targeting the core, chest, triceps and shoulders.
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.
Enjoy!
Up Next in 21 DAY SCULPT, SWEAT & STRONGER METHOD
-
DAY EIGHT: 45 Minute Full Body Sculpt...
A mat based, control focused Sculpt class using the ball and ankle weights for day eight. This class is all about refining technique through simple and precise movements, layered into flowing sequences. We begin with a simple supine core series over the ball, focusing on connecting movement to br...
-
DAY SEVEN: 45 Minute Lower Body Stron...
Compound lower body for day seven (that means no single leg work!). This class targets the glutes, quads, hamstrings and calves through six functional sets of integrated strength based movement. You'll begin with a banded set of hip thrusts to activate the glutes and warm the core before coming u...
-
DAY SIX: 50 Minute Full Body Sweat & ...
Day six is all about core strength as we work through four powerful blocks of core focused work, followed by a simple but effective standing full body finisher. Be prepared for an extended supine core set to begin class, where you'll work through oblique focused chest lifts, dumbbell reach throug...
2 Comments