A 45-minute workout featuring upper and lower body supersets featuring unilateral exercises for strength and stability. This workout makes use of a collection of weights, a barbell and a bench, but there are plenty of bodyweight-only options too. Be guided through the moves and safely and effectively train at your own pace.

Equipment: Hand weight(s), Sculpt band, Barbell
Presenters: Mandi Hirini, Erin Maw

1. ACTIVE WARM-UP
CHURCH performed by FAS FASH
Down In Flames performed by INF
Moves: Squat, Resisted Offset Squat, Leg Side Raise, Shoulder Circles, Single Arm Lat Pulldown, Y-T-A Fly

2. PRE-ACTIVATION
Levelled Up performed by Jim Junk
No Choice performed by Jim Junk
Moves: Elevated Double Glute Bridge, Single-Leg Glute Bridge

3. SUPERSET 1
I Need To Know performed by TOJA
Make em Bounce performed by Henry Fong x FOMO
Popper performed by Nice Enough
Moves: Offset Squat, Gorilla Row

4. SUPERSET 2
Burning Up performed by Henry Fong x FOMO
Daily performed by Jim Junk
Ready Or Not performed by FOMO
Moves: Lunge, Offset Deadlift, A-Raise, Side Raise, Front Raise

5. GIANT SETS - UPPER BODY
Big Bands performed by Jim Junk
Fimonte performed by Mow Music
Go performed by Jim Junk
Moves: Pushups, Seated Bicep Curl, Arnold Press, Tricep Dips

6. STRETCHING
Avalanche (instrumental) performed by Bobby Weaving
Moves: Childs Pose, Hip Flexor Stretch, Shoulder Stretch, Hamstring Stretch, 90/90 Stretch