Weights: 2-4kg

A well rounded full body strength class designed to help you move with control and intention throughout. Structured into three single-side working blocks, this class allows you to fully fatigue one side before switching, enhancing balance, stability and mind to muscle connection.

Using our block, band and weights, we begin with a heel elevated full body sequence featuring squats, banded knee abductions, bicep curls and shoulder presses to build heat through the body.

Removing the band, we move into standing single side work using the block to challenge balance and stability. Expect curtsey lunges, deep oblique rotations, knee drives and overhead curl to presses.

From there, we transition into a four point kneeling sequence continuing to target the same glute while integrating banded upper body work. Expect leg extensions, assisted tricep push ups, curtsey knee crosses and a prayer push up variation with a strong focus on form and alignment.

We finish with a short but challenging core sequence using the block and a single hand weight, layering straight leg lifts, oblique reaches, hip lifts and elevated oblique knee to elbow crunches to test your strength, stability and control. These final movements are designed to challenge you, but trust that your body is more than capable, take your time, move with intention and back yourself throughout the process.

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!