A feel good, full body strength class designed to have you moving with intention post challenge. Using a block, a single light weight, and ankle weights, we move through three progressive blocks of work on each side, focusing on controlled movement, stability, and breath-led flow.

We begin in a modified four-point position that may feel familiar from Day 17 of the challenge. Here, you can expect a single arm row, leg extension, and knee-to-elbow drive to create gentle activation through the abdominals, upper back, glute max, and obliques; all with a lighter load that allows you to move slowly and with control.

From there, we transition smoothly into a proposal position for a super set that continues to challenge those same muscle groups. Expect familiar movements such as a bicep curl into a tippy bird lunge before flowing into a dynamic single arm overhead press. By finding deep thoracic rotation through the spine, we land in a kneeling side plank for an oblique knee-to-elbow crunch. This sequence invites you to tune into your breath while moving intentionally through each position.

We finish our single-sided work in a kneeling oblique side over, holding the weight at the chest as we rotate the torso in both directions for a deep but supportive core challenge.

This class is all about finding strength through fluid movement, leaving you feeling connected, grounded, and strong from head to toe.

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!