This Upper Body Stronger class uses a set of medium weights and a set of heavy weights to challenge the shoulders, biceps, triceps and upper back through controlled strength based sequences.

We begin on the mat with a bodyweight warm up, flowing through pike to plank with tricep push ups and shoulder taps to activate the arms, shoulders and core before moving into our first weighted set. Here we work a single arm shoulder press to tricep extension and curl sequence, transitioning straight through centre to complete both sides.

From there we come up to stand for a longer upper body series featuring hammer curls, frontal and lateral raises, bicep curls, Arnold presses, wide overhead presses to forearm clams, around the worlds and rear delt flys to challenge the shoulders and upper back from multiple angles.

To finish, we pick up our heaviest weights for a heavy bent over row series, working through neutral and underhand grips before closing the class with a bodyweight tricep burner to fully fatigue the arms.

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!