This extended full body Strength class uses one medium weight (3–5kg), a set of lighter weights (2–3kg), and ankle weights to build slow, controlled strength, with a large focus on the glutes, complete core, and shoulders.

We begin in a bridging sequence, targeting the glutes through double and single leg bridges, calf raises, and controlled leg sweeps to establish deep activation while challenging hip and core stability. Between sides, we layer in a weighted core sequence, moving through straight leg roll ups, overhead tricep extensions, and single leg marches before transitioning into a Z sit for shoulder press book openers.

From there, we move into a modified four point position, continuing to target the glutes while integrating the shoulders, upper back, and deep core. Expect leg extensions, oblique crunches, and weighted reaches, before progressing into a single leg forearm pike. This sequence can be performed with or without weights to maintain form and control.

For the final two blocks, we come up to standing to superset the same muscle groups with a split stance hinge, 90/90, and curtsey lunges, layered with single arm movements including bicep curls, tricep extensions, and overhead presses. A planking finisher ties everything together for a well rounded and challenging 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!