Quads, core, obliques, shoulders. Be ready to push. This class has a strong focus on core strength, so be ready to start with an 8 minute long ab series that includes chest lifts, leg extensions, double pulses, full sit ups, teasers, Russian twists and more. From there, we flow straight into a plank shoot back series with the feet elevated on the block to continue to work the core, activate the quads and challenge the shoulders. The standing series of this class is split into two and includes quad focused squats, lunges and more, all with the heels elevated on the block. Your second plank series offers the option to progress from plank pull throughs to full side plank rotations with a heavy weight.

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!