Weights: 3kg

A dynamic full body workout with a strong focus on total core and oblique strength. We begin with an extended supine core sequence to build deep connection and activation before transitioning to standing.

From here, a layered single leg series combines narrow squats, 90/90 lunges, knee drives, lateral raises and more, challenging your balance, coordination and control. You’ll then transition seamlessly back to the mat for an upper body and core focused block.

We finish with an energising full body squat series designed to leave you feeling strong, connected and full of endorphins.

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!