This express full body Sweat & Sculpt is made up of three sequences of dynamic, compound exercises designed to elevate your heart rate and challenge your endurance.

We start off with an upper body and core focused sequence using our 4kg dumbbell, working through weighted roll ups, alternating single arm rows and finishing in a boat pose hold for an alternating overhead press variation. From there it's straight up to standing for a squat to step back lunge sequence where we layer narrow squats, alternating knee drives, step back lunges, overhead presses, calf raises and more. Be prepared to push as we move continuously for ten minutes with no rest to get the most out of our express class.

We finish back down on the mat with a powerful plank sequence using our 4kg weight to challenge our shoulders and obliques whilst tapping into our mental stamina to help us push through right until the end of class.

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!