This 25 minute upper body and core strength class focuses on three key movement patterns: push, pull, and raise.
Commencing in a supine position, combining both wide and narrow grip chest presses with core moves like single leg marches and toe taps overloading the chest while integrating core stability while maintaining a neutral spine.
We then stand to focus on pull movements, building postural strength with bent over rows, underhand rows, and bicep curls.
Finally, we return to a full standing sequence, emphasising raise movements for shoulder endurance... expect 90/90 bent arm lateral raises, shoulder presses with knee marches, and a knee to elbow oblique crunch to finish. Feel your shoulders burn and your core stay engaged throughout this balanced, powerful flow.
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
-
Lower Body Stronger: Heavy + Medium W...
This lower body stronger class uses a set of heavy weights (6–8kg), an individual medium weight (4–7kg) and a Pilates block to build strength through the glutes and hamstrings. We work through two single sided blocks, allowing you to fully overload each muscle group before switching sides.
We b...
-
Full Body Strength: Light + Medium We...
A 35 minute class using light weights (2-3kg) and an individual medium weight (4-6kg) to build total body strength and stability.
We start with a crouch to push up warm up, incorporating weighted shoulder taps to engage the core, upper back and triceps. Using our medium weight, we come into a f...
-
Glute Stronger: Block + Band + Heavy ...
This Glute focused Stronger class is all about glute isolation through functional, controlled movements. We begin with a set of banded bridging to warm and activate your glutes before moving into a set of heavy single leg bridging on each side with the foot elevated on the block.
Following this...
4 Comments