The third in a series of six invigorating strength workouts. This Slider Strength option has a final block of Pilates movements using sliding discs. If you don’t have sliders/sliding discs you can use socks on carpet. The rest of the workout makes use of light weight plates and a sculpt band, but this equipment is not essential.

We recommend doing the six LES MILLS SHAPES workouts in order, repeating each workout a few times before moving on to the next. Aim for 2-3 LES MILLS SHAPES workouts each week. Over a six week period you should be able to progress through them all.

Equipment: Sculpt Band, Weights, Sliders (optional)
Presenters: Sarah Baron, Jackson Fuafiva Osborne, Sarah A Robinson

1. BREATH & MOBILITY
Roll Round performed by NOAM DEE
Moves: Breathing Exercises, Glute Bridge, Tabletop Thoracic Rotation, Down Dog, High Plank with Knee to Elbow

2. CORE & BACK SERIES
I Got U performed by NIGHTCAP feat. Vicki Vox
Meet Me Outside performed by Dan Draper
Megacrib Moves performed by Harvio
Monkey On The Car performed by Harvio
Still Think About Ya performed by Dan Draper
Tell Me You Love Me performed by NIGHTCAP
Moves: Single-Leg Stretch with Head Down, Chest Lift, Double Pulse Criss Cross, Tabletop to Double-Leg Stretch, Pulses Out, Pike Extension, Kneeling Oblique Side Crunch, Rotation, Pulse, Front Leg Lift Black Glute Combo, Inner Thigh Pulse, Reverse Crunch, Y-Fly to A-Fly Arm Circles

3. GLUTE SERIES
Sunshine performed by Bobby Weaving
Track Day performed by Ambre Jaune
Moves: Leg Loaded Glute Bridge, Glute Bridge with Leg Swing, Pulse, Leg Attitude Knee Lift, Attitude Pulse, Attitude Lift

4. STANDING SERIES
Should Know Better performed by Pableno
Moves: Leg Loaded Lunge, Side Reach, Lunge Pulse, Running Man, Tricep Kickback Hold

5. UPPER BODY SERIES
Real Walk performed by Shoulder B
Moves: Front Raise Out In, Pulses, Tricep Kickbacks, Tricep Extension Arm Lift, Tricep Pushups

6. STRENGTH SERIES 1
Str8 Up performed by Scoobadive
Moves: Leg Loaded Lunge, Side Slides, Bicep Curls, Front Raise

7. STRENGTH SERIES 2
Moonrider performed by Bobby Weaving
Moves: Plank with Alternating Knee, Mountain Climbers, Pendulum Mountain Climbers

8. STRENGTH SERIES 3
On You performed by Duckmaw
Moves: Alternating Leg Walk Out, Double Drag In, Circle Out, Double Pulse, Seated Glute Stretch

9. COOLDOWN
Sunny Day Walk performed by Bobby Weaving
Moves: Stretch