This full body Stronger class is all about flow. We begin in a four point position for a layered but comfortably paced warm up sequence that combines knee hovers, weighted pull throughs, prayer push ups and high plank lateral toe taps to ensure the upper body and core are active and ready to support us through the remainder of class.

From here we come down to the forearm to work through a combination of leg extensions, rows, oblique crunches and tricep push ups. We finish this set by flowing through a tricep push up to three legged dog combination, before finding a kneeling lunge to transition straight into a single side upper body set that merges straight into standing. We repeat everything on the second side and finish with a set of squat snatches.

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!