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
Up Next in All
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Pregnancy Stretches for Relaxation
A calming 10-min stretch session that you can do on its own or add to other workouts in the Pregnancy series.
Presenters: Erin Maw, Mandi Hirini
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Pregnancy Upper Body Workout
Enjoy Erin Maw’s ‘go to’ upper body pregnancy workout. A 30-min session that targets all your major upper body muscles – and it starts sitting in a chair (how lovely!)
Equipment: Chair, Hand weight(s)
Presenters: Erin Maw, Mandi Hirini1. WARM-UP
Junt performed by Uwu
Moves: Arm Circles, Side B... -
Post-pregnancy Introduction
Meet Mandi, Mel and other new moms and find out what to expect as you progress through this post-pregnancy series.
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