The sixth 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: Kaylah-Blayr Fitzsimons-Nu'u, Sankha Peiris

1. RESISTED WARM-UP
Cannon performed by JIM JUNK
Moves: Windmill, Deadlift Reverse Fly, Lunge, Cossack Lunge

2. SUPERSETS 1 (LOWER BODY FOCUS)
All Week performed by Sunlay
Got Real performed by Splasher!
Moves: Front Rack Bulgarian Split Squat, Bulgarian Split Squat with Single-Arm High Pull, Offset Deadlift, Single-Leg Deadlift, Single-Arm Snatch Lunge

3. SUPERSETS 2 (UPPER BODY FOCUS)
I Take Mine performed by Dan Draper
It Is What It Is performed by INF
Moves: Clean and Press, Hip Bridge with Single-Arm Plate Arc, Front Squat and Press, Lunge with Side Raise

4. SUPERSETS 3 (LOWER BODY FOCUS + CORE)
Be Great performed by INF
Stunt performed by JIM JUNK
Wild One performed by NOAM DEE feat. KEYBEAUX
Moves: Offset Squat Lunge Combo, Lunge into Squat with Swing Catch, Boat Kick Crunch

5. STRETCH
WYA performed by Tilden Parc
Moves: 90/90 Stretch, Hamstring Stretch, Hip Flexor Stretch, Shoulder Stretch

OUTRO: Church performed by Fas Fash