The sixth 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, Sliders, Weights (optional)
Presenters: Erin Maw, Yayoi Matches, Kaylah-Blayr Fitzsimons-Nu'u

1. BREATH & MOBILITY
Bright Music, My Shadow performed by Nick Brinkman
Moves: Breathing Exercises, Glute Bridge, Arm Circle, 90/90 Knee Drop, Side Reach, Down Down, Runners Lunge

2. CORE & BACK SERIES
Feed Your Soul performed by NOAM DEE
Gaze Upon performed by Ballpoint, Cushy & Dylan Sitts
Moves: Roll Downs and Ups, Straight-Leg & Oblique Twist, Triple Scissor Kick, Isometric Oblique Hold, Frog Crunch, Double Pulse, Overhead Reach, Pulsing Frog Crunch, High Plank, Swimmer, Buzzsaw, Forearm Plank, Alternating Leg Lift

3. GLUTE SERIES
Keep The Faith performed by Fas Fash
Until Your Mine performed by Gloria Tells
Who's That Runnin performed by Bobby Weaving
Moves: Forearm Tabletop, Donkey Kick Pulse, Leg Extension Lift Pulse, Straight Leg Attitude Lift, Leg Circles, Inner Thigh Glute Bridge, Singles - Toes Off, Pulses - Toes Off, Singles - Heels Off, Pulses - Heels Off

4. STANDING SERIES
Downtown performed by Nice Enough feat. Ash
Forever Moving performed by Wai
Moves: Leg Loaded Lunge Knee Lunge Back Extension, Plie Squat, Triple Heel Raise, Plie Squat Pulse, Oblique Crunch

5. UPPER BODY SERIES
Party On The Block performed by Wai
Moves: Pendulum, Cross Punch, Tricep Half Circles, Inward Pulse, Upwards Pulse

6. STRENGTH SERIES 1
Mine Tonight performed by Herlock
Moves: Crescent Lunge, 90/90 Lunge, Double Pulse Lunge and Slide In Out, Bicep Curl, Side Raise

7. STRENGTH SERIES 2
Les Dune performed by Herlock
Moves: Buzzsaw, Spider Hover

8. STRENGTH SERIES 3
Window performed by DJ Eely
Moves: Leg Slide Out and Pullover, Chest Fly, Pullover, Seated Glute Stretch

9. COOLDOWN
The One & Sunny Day Walk performed by Bobby Weaving
Moves: Stretches