Weights: 4-5kg + 3-4kg

This upper body and core workout is made of a balanced mix of functional, strength based movement and Pilates inspired flows using weights. We begin in a kneeling position to work through a basic shoulder and bicep focused set, combining wide pulls, bicep curls and overhead press'. From there, we come into a single side plank set targeting the core and shoulder stabilisers. We break up the two sides with isolated tricep work and finish with a dynamic planking set.

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!