This powerful upper body & core workout is made up of three strong, functional sequences designed to build deep strength with control.

Be ready to start in a high plank, where we progressively layer movement to build toward weighted shoulder taps, renegade rows, tempo push ups and tricep extensi...

This 35 minute Compound Lower Body Stronger session uses a minimum of 5kg dumbbells and one 10kg weight to move through six sets of controlled, heavy compound work to build deep lower body strength.

We begin with bodyweight squats to warm the hips and knees and prepare the glutes and quads for ...

This class features four sequences of dynamic, full body movement designed to test your control, balance and endurance under load.

We begin on the mat with a loaded bridging series to activate the glutes, chest, triceps and deep core before moving to standing for single sided reverse lunges, dr...

Day 31 finishes the challenge with a full-body stronger focus, moving from weighted squat-to-press work, into dynamic cardio inchworms to lift the heart rate, before slowing things down with heavy glute, hamstring, and upper-body loading using our heaviest weight. The class wraps with a sculpted ...

This Lower Body Stronger class is all about functional, compound strength training, tying together all of the lower body sessions we have worked through over the past month using one heavy weight (10kg +), one set of medium - heavy weights (5-8kg) and a medium - heavy resistance band. I encourage...

This Stronger class is made up of three mat based sequences and three standing sets that blend together to create a strong, balanced, full body workout. Expect to begin with a functional core set using your light-medium weight (2-4kg) before moving into a figure four glute bridge flow that incorp...

This express stronger class has a large focus on the shoulders with heavy upright rows, lateral raises, shoulder presses and a sprinkle of biceps / triceps, I can assure you those shoulders will be burning. Remember you can always use your heavier weights until you feel the need to regress to sli...

This Lower Body Stronger class focuses heavily on glute strength with quad and hamstring support. Using one heavy weight (8kg +), one medium weight (5-7kg) and a medium band to load the glutes, we work through six sets of functional strength based movement designed to build endurance under fatigu...

A slow, controlled lower body class using weights and a band to increase resistance and depth of work. We begin standing with heel-elevated cyclist squats to activate the quads while supporting knee and hip mobility. From there, we move into a heavy single-leg RDL and curtsy sequence to create pr...

This full body Stronger class is made up of six sequences of compound movement using one single medium weight (5-6kg) and one heavy weight (7-10kg). This class is designed to facilitate full body movement without overstrain as we prepare to enter the final stage of our challenge over the next few...

A functional, strength-focused class that begins with a supine core sequence using light weights to connect through the centre of the body. We then come to standing for single-side 90/90 lunge work, layering in curl-to-presses, rows, calf raises and dumbbell snatches. Sides are separated by a hea...

A dynamic lower body Stronger class using a single slider (can be substituted for a towel) and a single heavy weight (5-7kg). Expect a single leg bridging variation with one foot connected to the mat and the other to the slider, a lateral to curtsey lunge flow, single leg RDLs, long lunge scooter...

A stronger class focusing on strengthening the deep core stabilising muscles. As we move through weighted chest lifts, roll backs, Russian twists, plank pull throughs and body weight oblique work, you will be reminded of the importance of your breath to ensure maximum muscle activation, getting t...

A classic, powerful Stronger class made up of six sequences of compound, functional movement. Be prepared to begin with an upper body and core focused roll up series where you'll use light weights (1-3kg) to work through rows, flys and cactus presses whilst holding the core under tension in your ...

This class is built around push and pull movements for the upper body. Using heavier weights, we create muscular overload through controlled compound work. Expect single-arm eccentric-loaded rows, bicep curls, and shoulder presses, followed by a bodyweight tricep burner and wrapping up with a hea...

A functional, strength based class that focuses on glute hypotrophy through basic, effective exercises using heavy weights. Be ready for heavy single leg bridging, a split squat variation with the back foot elevated on the block and a split stance hinge series. We finish with a set of heavy squat...

This full body class features six sequences of compound movement designed to test your strength and endurance using one single heavy weight (5-8kg) and a set of light weights (1-3 kg). Be prepared to begin with a weighted supine core series before moving up to standing where you'll work through f...

This class focuses on functional, full body movement. We'll create length through a series of long-lever exercises, including double leg RDL's, single leg extensions and double arm/ leg extensions in our core block. Expect your heart rate to rise and fall throughout the class adding that slight c...

A powerful lower body session for day six using one single heavy weight (8-12kgs) and a set of medium weights (4-8kg). Please select your weight based off of your individual strength and preference. Expect a heavy bridging set to warm up, a single leg RDL variation, narrow squats, calf raises, lu...

Using our heavy weights and block, we challenge the glutes, hamstrings, quads and calves though slow, functional movments such as glute bridges, RDLs, split squats and sumo squats to encourage muscular overload and endurance. Recommended weights for single sided lunging between 5kg - 8kg, for bri...

Welcome to Day 1! We're starting off with a full body stronger class designed to leave you feeling powerful from the very first day. Starting on the mat with light supine core work to connect through our centre, we’ll build into heavier kneeling upper body and glute work that challenges balance a...

We are leaning into power and control for Day One! Be ready to start slow with a centring supine core series using the block to warm up our bodies and brains. We then flow through a single side full body flow that includes heavy rows, tricep push ups, pikes and more. Be ready to work when we come...

For all of my girls who requested an all standing workout, this is for you! Be prepared to start with a centred core series to ensure we are prioritising safe practice and adequately warming up bodies before coming up to standing for the body of the class. While standing we work through a variety...

Prepare your glutes. 30 minutes of precise, heavy glute work using a set of weights 5kgs + and the block. Be ready for weighted single leg bridging, split squats, RDLs, squats and a whole lot of pulsing.

This workout is designed to build your physical and mental strength and endurance as we wor...