WEEK THREE: STRENGTHEN
With technique refined and foundational patterns re-established, this week shifts the focus toward strength. The body is now better prepared to tolerate increased training demand, allowing strength to be developed more effectively and with greater control.
Across the week, you’ll work through carefully selected Strength and Stronger classes. These sessions introduce heavier external load in a progressive way, while maintaining the alignment, sequencing and movement quality established throughout the challenge and earlier phases of the program.
Training demand increases during this week, but remains intentional. Load is introduced in a way that supports adaptation rather than overload, allowing the body to respond positively and build capacity without unnecessary strain.
This phase builds directly on the work you’ve already completed. By strengthening within familiar movement patterns, the body continues to adapt, supporting improvements in strength, stability and endurance in a way that feels sustainable and integrated rather than forced.
SCHEDULE
MONDAY: 45 Minute Full Body Stronger: Heavy Weights + Block
TUESDAY: 55 Minute Full Body Strength: Band + Block + Light Weights
WEDNESDAY: 50 Minute Glute Stronger: Heavy Weight + Medium Weights + Block
THURSDAY: 65 Minute Full Body Strength: Light Weights + Ankle Weights
FRIDAY: 55 Minute Full Body Strength: Medium + Light Weights + Block
SATURDAY: 45 Minute Lower Body Stronger: Heavy Weight + Slider + Ankle Weights
SUNDAY: 40 Minute Full Body Stretch: Spinal Focus
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45 MINUTE FULL BODY STRONGER: HEAVY WEIGHTS + BLOCK
Quads, core, obliques, shoulders. Be ready to push. This class has a strong focus on core strength, so be ready to start with an 8 minute long ab series that includes chest lifts, leg extensions, double pulses, full sit ups, teasers, Russian twists and more. From there, we flow straight into a pl...
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55 MINUTE FULL BODY STRENGTH: BAND + BLOCK + WEIGHTS + ANKLE WEIGHTS
Get ready to dig deep - This class will leave you feeling strong and challenged both physically & mentally as we push through some seriously spicy glute work. We start standing for a full body squat to curtsey lunge warm up before coming down to the mat for the rest of the class. From there, you ...
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DAY TWELVE: 50 Minute Glute Stronger: Heavy Weight + Medium Weights + Block
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...
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DAY SEVENTEEN: 65 Minute Full Body Strength: Weights + Block + Ankle Weights
This extended Strength class focuses on the glutes, obliques, shoulders and triceps through controlled, balance based movement. Be ready to start with a layered single side core series, before moving into a four point to plank flow similar to the one in day 5, to allow you to feel the strength yo...
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DAY FOURTEEN: 55 Minute Full Body Strength: Medium + Light Weights + Block
We’re focusing on heavy glutes, hamstrings, triceps, with a touch of light core. Using heavy weights, light weights, ankle weights and a block, we’ll power through light single-sided core work, a dynamic four-point sequence, single-side standing and single-leg bridges.
This workout is designed ...
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DAY EIGHTEEN: 45 Minute Lower Body Stronger: Heavy Weight + Slider + AW
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...
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40 MINUTE FULL BODY STRETCH: SPINAL FOCUS
Take a moment to pause and reconnect. This gentle full body stretch centres around the spine, guiding you through slow, mindful movements and deep, grounding breath. You’ll release tension, restore length, and invite ease through every part of your body. Perfect for all levels — a restorative res...
