From the first sequence, this full body strength class guides you through a seamless, intentional flow.

Using just a light set of hand weights (2–3 kg) and ankle weights, we start standing with a squat to bicep curl, progressing into overhead presses, and a smooth commando down to kneeling for tricep extensions and upper body integration.

This gentle, full body warm up wakes up the calves, glutes, quads, biceps, and triceps.

We then move to a kneeling upper body sequence targeting biceps, triceps, shoulders and upper back before transitioning into a four point kneel with just one hand weight, where we isolate a single glute. Here, we flow through a row, tricep extension, and single arm shoulder press, before adding a push up with ankle tap pikes.

From there, we place the weight behind the working glute for a loaded donkey kick to fire hydrant series.

We rotate into a side lying oblique sequence, then return to the centre for a short supine core layered with chest flies, marches, toe taps, and single leg extensions all before repeating the second side.

IMPORTANT DISCLAIMERS
If you are pregnant, please consult your healthcare professional before participating in any exercise program.

If your pregnancy is considered “high risk” for any reason, or if you have certain health conditions that may create additional risks from exercise, you should not take classes within this program.

Please remember that each pregnancy is different, and every woman’s health and fitness level is unique, you should monitor your intensity level throughout each class, and adapt the exercises to fit your own comfort and fitness level.