Weights: 4kg, 5kg

We are kick starting our challenge with a dynamic, endurance based Stronger class made up of five powerful blocks of work targeting the glute med and max, shoulders, triceps and total core with a strong emphasis on oblique strength.

We start with an integrated weighted roll up sequence that combines knee drives, single arm shoulder press, rotation, boat pose holds and rainbow press to warm our core and upper body whilst elevating the heart rate to prepare for our main blocks of work.

From there, we come into a kneeling lunge position to work through a layered upper body to single side standing series that will leave your glute numb.

Expect a direct transition from standing into a dynamic plank sequence down on the mat, working through three legged dogs, side planks, knee drives and more.

We repeat both blocks of work on the other side, with a little bit of extra spice added onto the end of our second plank series to finish off strong.

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!