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 extensions. The focus here is stability under load; challenging the chest, shoulders, triceps and deep core as we maintain alignment and precision.

We then transition to a kneeling upper body series to continue targeting the shoulders, upper back and biceps through controlled, intentional patterns that reinforce posture and strength.

To finish, we move into a heavier weighted pull-through to side plank sequence, demanding strength from the lats, posterior shoulders and obliques while integrating total core stability. Expect to feel strong, steady and deeply worked by the end.

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!