This 40 minute upper body stronger class targets every major upper body muscle group.

We begin with a bodyweight warm up before starting in a kneeling dual dumbbell sequence, focusing on the biceps, anterior deltoids, and rotator cuff with movements like a dual bicep curl to serve the platter, ...

This lower body stronger class uses a set of heavy weights (6–8kg), an individual medium weight (4–7kg) and a Pilates block to build strength through the glutes and hamstrings. We work through two single sided blocks, allowing you to fully overload each muscle group before switching sides.

We b...

This full body Stronger class features six functional movement sequences designed to challenge your strength, endurance and cardiovascular fitness using one heavy weight (10kg+) and a set of medium to heavy weights (5-8kg).

We begin with dual weighted RDLs and an overhand grip dead row to streng...

This Glute focused Stronger class is all about glute isolation through functional, controlled movements. We begin with a set of banded bridging to warm and activate your glutes before moving into a set of heavy single leg bridging on each side with the foot elevated on the block.

Following this...

This functional lower body strength class is structured into four targeted blocks designed to build strength through the glutes and hamstrings using simple, effective movement patterns and progressive loading using only a pair of heavy weights (6-10kg).

We begin with an extended standing sequenc...

A full body Stronger class designed to challenge you with heavier loads while building strength, stability and endurance from head to toe. Using a combination of medium and heavy weights, this session focuses on progressive overload through simple yet effective movement patterns.

We begin with a...

A lower body strength class focused on building strength through the glutes and hamstrings using heavier loads and compound movements. Designed to challenge your lower body endurance and encourage progressive overload, this session is all about moving with control and intent.

We begin in a sumo ...

In this full body stronger class, expect a combination of slow, controlled strength work and a dynamic standing finisher designed to challenge both muscular endurance and cardiovascular fitness.

Using our heaviest weight, we begin with a double leg bridge and calf raise series before progressing...

A lower body Stronger class focused on glute hypertrophy through simple, effective exercises and progressive overload. Using heavier weights, this session is designed to build strength and challenge all regions of the glutes through controlled, targeted movements.

Expect heavy single leg glute b...

Don't be fooled by the length of this class... This express full body Stronger is designed to deliver maximum work in minimal time. Made up of three sequences of powerful movement, this is the class for when you're short on time but want to be pushed hard.

We begin with a knee hover sequence to...

This powerful Stronger class is made up of six sequences of work targeting the total core, glutes, chest, triceps and shoulders. We begin with a body weight based core series with the block to warm our core before moving into our weighted work.

From here it's straight into a single leg bridging...

A set of heavy, banded bridging designed to be used prior to your workout as glute activation, or at the end of a glute day as a finisher.

This sequence is a Strong classic, expect calf raises, banded knee abductions, half reps and more.

This workout is designed to build your physical and ment...

This full body Stronger class is all about flow. We begin in a four point position for a layered but comfortably paced warm up sequence that combines knee hovers, weighted pull throughs, prayer push ups and high plank lateral toe taps to ensure the upper body and core are active and ready to supp...

Expect to dig deep in this upper body stronger class. Using compound sets and reps rather than long layered sequences, this workout is designed to help you lift heavier and overload through targeted upper body muscle groups.

Our first block focuses on the shoulders, particularly the front and la...

Our final day brings together all of the movements and sequencing we’ve been focusing on throughout this program.

Be ready for a core and chest focused bridging set, a flowy but strong four point to plank sequence, short but spicy single leg standing work and an extended plank finisher.

This ...

Our final glute focused class of the challenge uses the block, band, one medium - heavy weight (5-12 kg) and one heavy weight (10kg +) to bring together all of the movement patterns we’ve been focusing on over the past three weeks. This is your opportunity to perfect your form and enjoy the stren...

This full body Stronger class is all about balance and connection. Be ready for all the wobbles as we work through sequences of movement designed to test your control.

We begin with a supine core set using light weights to ensure our core is warm and ready to support us through our balance base...

This functional lower body class is made up of five blocks of work targeting the glutes and quads.

We begin with an extended set of banded hip thrusts before moving up to standing for controlled heavy elevated goblet squats.

From here it’s straight into single leg reverse lunges before we fini...

Day thirteen is all about slow strength as we work through this control focused Stronger class featuring five sequences of mat based work, complimented by one standing set to conclude class. We begin with a weighted roll up series, featuring alternating single arm rows to warm the core and upper ...

Day Eleven is a controlled and targeted heavy glute workout that targets the glute max, min and med through seven sets of isolated strength work. Expect to begin with a heavy single leg bridging set with the working foot elevated on the block, before proceeding up to standing to continue to work ...

Glutes, chest, shoulders and triceps for day nine! This full body Stronger class is made up of five blocks of strength based movement designed to challenge your coordination, endurance, control and technique. We begin with an elevated single leg bridging set, layering leg extensions, heavy chest ...

Compound lower body for day seven (that means no single leg work!). This class targets the glutes, quads, hamstrings and calves through six functional sets of integrated strength based movement. You'll begin with a banded set of hip thrusts to activate the glutes and warm the core before coming u...

Day five is an integrated Full Body Stronger class primarily targeting the pectoral muscles, quads, glutes, calves, shoulders, lats and core, using a set of weights ranging from 5-7kgs and ankle weights. This class focuses on a balanced mix of controlled and high tempo sequences.

We begin with a...

Day three is a classic glute focused Stronger class that uses a single heavy weight (10kg minimum), a set of medium-heavy weights (5kg minimum), a medium-heavy resistance band and the block.

No new movement patterns today as we focus on building strength through repeated movement and progressiv...