The fourth 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: Levi Farrell, Erin Maw

1. RESISTED WARM-UP
Champion performed by Choice Vaughan feat. Diggy Dupe
Moves: Side Stretch Trunk Twister Combo, Lunge Row Combo, Squat with Reverse Fly

2. SUPERSETS 1 (LOWER BODY FOCUS)
Champion performed by NOAM DEE feat. KEYBEAUX
Magic performed by NOAM DEE feat. INF
Moves: Lunge, Split Squat Halo Knee Lift Press Combo, Pulse Lunge, Lateral Lunge, Lateral Lunge Knee Lift Single-Arm Clean Combo, Pulse Lateral Lunge

3. SUPERSETS 2 (UPPER BODY FOCUS)
Do It performed by Nice Enough
Time To Collect performed by NOAM DEE & Jim Junk
Moves: Chest Press, Glute Bridge with Chest Fly, Resisted Row, Wide Squat Gorilla Row High Pull Combo, Lateral Lunge Gorilla Row High Pull Combo

4. SUPERSETS 3 (LOWER BODY FOCUS + CORE)
Alright performed by Fas Fash
Let's Get It performed by NOAM DEE
Next Level performed by EZ
Moves: Front Squat Pulse, Squat Overhead Rotational Press, Chest Fly with Leg Lower

5. STRETCH
With You performed by Fas Fash
Moves: 90/90 Stretch, Hamstring Stretch, Hip Flexor Stretch, Shoulder Stretch

OUTRO: Church performed by Fas Fash