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 and leg extensions to activate the glutes, chest and deep core while challenging control through the pelvis.

From there we come to standing for a suitcase squat series, where you can expect heavy rows and narrow squats alongside your classic suitcase squat.

Next we move into single leg work, flowing through a dynamic split squat to press sequence with wide pulls, before transitioning straight into a 90/90 lunge series to maximise work through the glute. We complete both sides back to back to keep the intensity high.

To finish, we move into a strong gorilla row sequence designed to test endurance under tension. Be ready to flow straight into a plank set featuring heavy renegade rows, tricep push ups and chest push ups to challenge the core, shoulders and arms.

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!