This powerful full body Strength class is made up of five sequences of controlled mat based movement, plus one full body standing sequence.

We begin with a classic supine core sequence using one single dumbbell, layering chest lifts with leg extensions and dumbbell reaches. Once the core is active, we move into a weighted single leg bridging set, resting one weight on the working side whilst using the other for isolated upper body work while we move.

From here, it's straight into a full body four point sequence where we continue to work the same glute through controlled leg extensions, layering this with tricep push ups, tricep extensions and a four point to high kneel transition that requires total body coordination and core strength. We repeat our two single side sequences on their second sides before finishing class with a balancing suitcase squat to squat press set.

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!