In this express full body strength class, we move through four targeted blocks of work, all within 25 minutes.
We begin in a supine bridging sequence, using a band above the knees to activate the glutes, calves, triceps, chest, and outer glutes. Progressing to a reverse bridging sequence, adding tricep dips and marching legs in tabletop to challenge the core and stabilise the pelvis.
Then, we come to standing for a squat and bicep curl combo, paired with a bent arm lateral fly and side steps, activating the whole body. We finish in a four point kneel, using optional weights under the hands for a knee hover, layering alternating weighted shoulder taps, and banded abductions for that final burn and stability challenge.
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.
Up Next in INTERMEDIATE
-
Full Body Stronger: Heavy + Medium We...
A low impact stronger class utilising three different sizes of weights as we flow through a series of targeted sequences… With no lunging work! YES, you read that correctly.
We start in a wide sumo stance, using a light weight (4–6 kg) for a sumo squat combined with a single arm bicep curl and ...
-
Lower Body Stronger: Heavy Weights + ...
Weights: 6-10kg
In this 30 minute lower body stronger class, we keep things simple, but impactful. Using one heavy set of weights (6-12.5kg) and a resistance band, we progress through effective movements that target all areas of the glutes.
Our first block includes dual loaded static lunges wi...
-
Full Body Stronger: Heavy + Medium + ...
This stronger style class is built on compound movements, structured in sets and reps, using heavy, medium, and light dumbbells.
We begin with a heavy goblet squat (10–15 kg) to activate the glutes, quads, and slight upper body.
Next, we progress into a full body sequence using our medium weig...
4 Comments