This extended full body Strength class uses 3kg dumbbells and ankle weights to build controlled strength with a strong focus on the glutes, core, obliques, and triceps.

The class is structured into three single side working blocks, allowing you to fully fatigue one side before switching. This approach enhances focus, strengthens your mind to muscle connection, and ensures each muscle group is worked with precision before moving on.

We begin in a bridging sequence, targeting the glute, core, and upper body through single leg bridges, tricep extensions, single arm chest flys, and controlled leg sweeps. This set establishes deep activation while challenging stability across the body.

From there, we move into a four point to modified side plank sequence, continuing to work the same glute while integrating upper body and core. Expect leg extensions, tricep push ups, three legged dogs, and high plank knee drives, flowing directly into a full body side plank series with the bottom knee lowered.

We then come up to standing to finish the side with a 90 90 step back lunge sequence, layering knee drives, calf raises, tricep kickbacks, and more to challenge balance, endurance, and lower body strength.

The full sequence is then repeated on the other side. A structured, full body session designed to build strength through control, precision, and sustained time under tension.

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!