A low impact stronger class utilising three different sizes of weights as we flow through a series of targeted sequences… With no lunging work! YES, you read that correctly.

We start in a wide sumo stance, using a light weight (4–6 kg) for a sumo squat combined with a single arm bicep curl and lateral oblique tilt, challenging the quads, glutes, inner thighs, obliques, and bicep.

From here, we come down for a side lying weighted clam series adding external and internal hip rotation. We smoothly transition into a weighted shoulder press and oblique teaser, before finding ourselves in a supine bridging sequence, using a medium weight (6–10 kg). Here you can expect layers such as double leg bridges, calf raises, chest presses, and overhead skull crushers, working the glutes, calves, chest, and triceps.

Once we finish that sequence, we repeat all three single sided blocks on the second side before wrapping up with a dual crush grip row and sumo squat finisher, using our heaviest weight (10–15 kg), tying all muscle groups together and challenging the mid to lower traps. Enjoy!

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.