Weights: 5-7kg

Day five is an integrated Full Body Stronger class primarily targeting the pectoral muscles, quads, glutes, calves, shoulders, lats and core, using a set of weights ranging from 5-7kgs and ankle weights. This class focuses on a balanced mix of controlled and high tempo sequences.

We begin with a hip bridge set where we layer heavy chest press, heavy chest flys, glute bridges, single leg marches and calf raises to warm the lower body whilst working the upper body and core. From here we progress straight up to standing to work a single leg squat to long lunge sequence using a single weight for neutral grip rows, wide pulls and overhead presses. We break up the two sides with a controlled RDL set.

To finish, you'll work through a high tempo squat snatch set before transitioning straight down to the mat for alternating incline chest pushups, tying together the pectoral work completed in our first block of the class.

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!