In this express full body strength class, we move through four targeted blocks of work, all within 25 minutes.
We begin in a supine bridging sequence, using a band above the knees to activate the glutes, calves, triceps, chest, and outer glutes. Progressing to a reverse bridging sequence, adding tricep dips and marching legs in tabletop to challenge the core and stabilise the pelvis.
Then, we come to standing for a squat and bicep curl combo, paired with a bent arm lateral fly and side steps, activating the whole body. We finish in a four point kneel, using optional weights under the hands for a knee hover, layering alternating weighted shoulder taps, and banded abductions for that final burn and stability challenge.
IMPORTANT DISCLAIMERS
If you are pregnant, please consult your healthcare professional before participating in any exercise program.
If your pregnancy is considered “high risk” for any reason, or if you have certain health conditions that may create additional risks from exercise, you should not take classes within this program.
Please remember that each pregnancy is different, and every woman’s health and fitness level is unique, you should monitor your intensity level throughout each class, and adapt the exercises to fit your own comfort and fitness level.
Up Next in 25 MINUTES & UNDER
-
Upper Body Strength: Medium + Light W...
An express style upper body strength class uses just a light - medium set of hand weights (2–4 kg) to build endurance in the biceps, triceps, and shoulders.
We work through five key exercises for a set number of reps, repeating the sequence three times to maximise muscle overload and upper bod...
-
Upper Body & Core Strength: Medium We...
This 25 minute upper body and core strength class focuses on three key movement patterns: push, pull, and raise.
Commencing in a supine position, combining both wide and narrow grip chest presses with core moves like single leg marches and toe taps overloading the chest while integrating core s...
-
Upper Body & Core Strength: Weights
An express strength class featuring a bodyweight warm-up followed by two targeted blocks on each side.
Using light weights (1–3kg) in a side-kneeling sequence, we work the obliques through weighted side overs, single-arm bicep curls, chest expansion, thoracic rotation, and a pulse finisher.
A ...
4 Comments