Weights: 2-3kg

This 40 minute full body strength class uses a block and light weights to build core stability, lower body strength and upper body endurance.

We begin with a supine core sequence, using light hand weights to challenge the abdominals through chest lifts, marches, toe taps and weighted rainbows. From there, we come into a standing lunge flow with the back foot elevated on the block, integrating bicep curls and double arm forward offerings to build upper body strength while maintaining control through a 90/90 lunge position.

From there, we transition into a single leg plank to pike sequence, layering in an oblique knee to elbow crunch for additional core and stability work. To finish, we move into a glute focused block with a dumbbell placed behind the knee for donkey kicks before progressing into hovering fire hydrants on the block to target the glute medius through the upper range of motion.

Expect a balanced, purposeful flow that challenges strength, stability and control from start to finish.

IMPORTANT DISCLAIMERS
If you are pregnant, please consult your healthcare professional before participating in any exercise program.

If your pregnancy is considered “high risk” for any reason, or if you have certain health conditions that may create additional risks from exercise, you should not take classes within this program.

Please remember that each pregnancy is different, and every woman’s health and fitness level is unique, you should monitor your intensity level throughout each class, and adapt the exercises to fit your own comfort and fitness level.

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!