A balanced, full body Sculpt made up of six sequences of body weight based movement using the ball. Please substitute the ball for the block if you feel the ball compromises your form.

We begin with a simple but effective single leg bridging series with the heel elevated on the ball to warm th...

A mat based, full body Sculpt class using the ball and an optional set of ankle weights. We begin with a supine core series over the ball to find deep activation through our total core.

Following this, we move into a four point position for an upper body and core focused sequence that will test...

NOTE: This workout includes extended time on the wrists.

This full body Sculpt class is all about strengthening the core, obliques, quads, shoulders and triceps through layered sequences of body weight based movement designed to work your brain just as much as your body.

We begin with a simpl...

Weights: 5-6kg

This powerful Stronger class is made up of six sequences of work targeting the total core, glutes, chest, triceps and shoulders. We begin with a body weight based core series with the block to warm our core before moving into our weighted work.

From here it's straight into a sin...

Weights: 3kg

This dynamic Sweat & Sculpt is all about building endurance through layered sequences of movement. We begin with a plank shoot back sequence to warm our upper body and core, before coming into a modified four point position to work through an upper body and core focused series that ...

Weights: 5-6kg

Our final day brings together all of the movements and sequencing we’ve been focusing on throughout this program.

Be ready for a core and chest focused bridging set, a flowy but strong four point to plank sequence, short but spicy single leg standing work and an extended plank f...

Our final glute focused class of the challenge uses the block, band, one medium - heavy weight (5-12 kg) and one heavy weight (10kg +) to bring together all of the movement patterns we’ve been focusing on over the past three weeks. This is your opportunity to perfect your form and enjoy the stren...

This functional lower body class is made up of five blocks of work targeting the glutes and quads.

We begin with an extended set of banded hip thrusts before moving up to standing for controlled heavy elevated goblet squats.

From here it’s straight into single leg reverse lunges before we fini...

Weights: 3kg, 4kg

This extended, full body Sweat & Sculpt has a strong upper body and core focus. We begin with a simple but effective single side supine core sequence, flowing seamlessly from one side to other through to test our endurance and get the most out of our core. Once the core is warm...

Weights: 5-7kg

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 extensio...

Weights: 4kg, 5kg

We are kick starting our challenge with a dynamic, endurance based Stronger class made up of five powerful blocks of work targeting the glute med and max, shoulders, triceps and total core with a strong emphasis on oblique strength.

We start with an integrated weighted roll u...

Weights: 5kg

This Stronger class uses a set of 5kg weights to move through challenging compound sequences designed to build full body strength, stability and endurance.

We begin on the mat with a bridging sequence to warm the body, layering heavy chest presses, glute bridges, single leg marches...

This Lower Body Stronger class focuses heavily on glute strength with quad and hamstring support. Using one heavy weight (8kg +), one medium weight (5-7kg) and a medium band to load the glutes, we work through six sets of functional strength based movement designed to build endurance under fatigu...

This Sweat & Sculpt focuses strongly on lengthening movement, total body control, coordination, balance and power. Expect to start with a functional core set that includes double leg extensions and weighted chest flys to activate the core and warm the upper body. From there we move straight into ...

A dynamic lower body Stronger class using a single slider (can be substituted for a towel) and a single heavy weight (5-7kg). Expect a single leg bridging variation with one foot connected to the mat and the other to the slider, a lateral to curtsey lunge flow, single leg RDLs, long lunge scooter...

A lower body strength class using a single medium weight, resistance band, and ankle weights. You can expect to start class standing with a weighted squat sequence to get the quads and glutes fired up, before coming down into isolated single leg bridge work challenging our glute max & ankle mobil...

This full body class features six sequences of compound movement designed to test your strength and endurance using one single heavy weight (5-8kg) and a set of light weights (1-3 kg). Be prepared to begin with a weighted supine core series before moving up to standing where you'll work through f...

An extended upper body and core session for day three! Be prepared to begin down on the mat with a single side supine core series that starts off slow but finishes with a burn. Expect a single side plank series targeting the core and upper stabilisers that will challenge not only your strength bu...

Get ready to feel those quads burn! We’re dialling up the power. Today, we’re focusing on quads, calves, upper back, and deep core muscles. We’ll move through double heel elevated standing, single side standing, a dynamic plank to pike series, two core focused flows, and finish strong with a thig...

An extended flow for day one! Be prepared for layered sequences of mindful movement, focusing on control and connection as we set strong foundations for the next 21 days. We start with a simple supine core series with the block between the inner thighs, before progressing into a strong single leg...

An express Sweat & Sculpt for my busy girls! Be ready to work right from the get-go. We start in a four point position and flow right through to finish in a side plank, before coming up to standing for a compound squat series. The perfect class for anyone who enjoys long, mat based flows!

This w...

Be prepared to hate the block! As requested... a full length glute and quad focused full body Sweat & Sculpt! Be prepared to begin with a powerful single leg bridging series using the block for elevation to achieve maximum glute activation. You'll break up the two sides with a dynamic knee hover ...

A powerful class for the obliques and shoulders with a few new moves! This workout is made up of a 10 minute long, flowing supine core set that targets the upper abs, lower abs and obliques and two sets of forearm side planking separated by a fiery kneeling arm set. One for our strong girls who l...

Quads, core, obliques, shoulders. Be ready to push. This class has a strong focus on core strength, so be ready to start with an 8 minute long ab series that includes chest lifts, leg extensions, double pulses, full sit ups, teasers, Russian twists and more. From there, we flow straight into a pl...