Day Nineteen is all about strength based, functional movement. We work through a strong, centred supine core set with light weights before moving onto an isolated set of single side upper body using one single heavy weight. We transition through centre with a thigh stretch sequence that targets the glutes, quads, core and upper body. When we come to standing, be ready for heavy RDL to rows and squat presses. Your plank finisher is a dynamic, compound flow that targets all of the focus muscles for the 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!