This 55 minute Full Body Sweat & Sculpt class uses a set of 3kg weights and ankle weights to move through dynamic, layered sequences designed to challenge endurance, stamina and full body control.

We begin on the mat with a layered supine core series using a single dumbbell, combining rotational work, leg extensions and single arm chest flys to activate the abdominals while integrating the chest and shoulders. This opening sequence establishes strong core engagement while preparing the body for the more dynamic work to come.

From there we move into a four point sequence with the dumbbell placed behind the knee, flowing through weighted donkey kicks, tricep push ups, knee drives and pikes. This series warms the glutes while elevating the heart rate and challenging the arms, shoulders and core simultaneously.

We then come straight up to standing to continue working the same glute through a 90 90 lunge sequence that layers knee drives, rotation, underhand grip rows and pulses to challenge both stability and stamina. After completing both sides, the class finishes with a demanding weighted pull through to side plank shoot back sequence to test endurance, coordination and control through the entire body.

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!