The second in a series of six innovative performance-based strength workouts. This workout makes use of a resistance band and a selection of weights (you can use a barbell or hand weights). The LES MILLS SMARTBAR™ and SMARTBAND™ are ideal, and if you have the SMARTSTEP™ bench it will be put to good use too. Check out our equipment shop to get your gear.

LIMITED TIME: Try this workout and be in to win a pair of adidas Dropset 2 shoes. (Ts&Cs apply)

Equipment: Resistance Band, Barbell, Handweights, Bench or step
Presenters: Ben Main, Sami Nieschmidt

1. RESISTED WARM-UP
Church performed by Fas Fash
Moves: Squat and Band Pull, Offset Reverse Fly, Resisted Pushup

2. SUPERSETS 1 (LOWER BODY FOCUS)
Baby Girl (You'll Never Learn) performed by NOAM DEE
Dollar Needles performed by Splasher!
Moves: Back Squat, Squat Hold and Plate Circle, Offset Squat, Offset Bench Squat into Single-Leg Squat

3. SUPERSETS 2 (UPPER BODY FOCUS)
Battle Cry performed by Bobby Weaving
The Locust King performed by NOAM DEE
Moves: Resisted Narrow Row, Single-Arm Row with Rotational Snatch, Resisted Pushup, Tricep Dip with Foot Tap

4. SUPERSETS 3 (LOWER BODY FOCUS + CORE)
Back Up performed by EZ
Funhouse (Clean Version) performed by Tilden Parc
Scar Face performed by NOAM DEE
Moves: Lunge, Split Stance Lift with Shoulder Press, Single-Arm Weighted Crunch

5. STRETCH
Mirrors performed by Bobby Weaving
Moves: 90/90 Stretch, Hamstring Stretch, Hip Flexor Stretch, Shoulder Stretch

OUTRO: Church performed by Fas Fash