The third 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.

Equipment: Resistance Band, Barbell, Handweights, Bench or step
Presenters: Erin Maw, Levi Farrell

1. RESISTED WARM-UP
The Blessing performed by JIM JUNK
Moves: Lunge with Side Stretch, Squat with Reverse Fly, Offset Deadlift, Reverse Fly into Y-Fly

2. SUPERSETS 1 (LOWER BODY FOCUS)
Kermode performed by Tigerblood Jewel
Skullcrusher performed by Cushy
Moves: Bulgarian Split Squat, Hammer Curl Press, Offset Deadlift, Single-Leg Deadlift with Single-Arm Row

3. SUPERSETS 2 (UPPER BODY FOCUS)
Dawn performed by Nice Enough
Take Off performed by NOAM DEE feat. DORIN B
Moves: Resisted Row, Squat Single-Arm High Pull Snatch Combo, Straight Press, Elevated Lunge Press

4. SUPERSETS 3 (LOWER BODY FOCUS + CORE)
Put Your State Up performed by EZ
Qwuan performed by Azucares
What You Mean performed by JIM JUNK
Moves: Back Squat, Single-Arm Pendulum Squat, Kicksit, Kicksit Rolldown Crunch Combo

5. STRETCH
Monday Moonwalk performed by Guustavv
Moves: 90/90 Stretch, Hamstring Stretch, Hip Flexor Stretch, Shoulder Stretch

OUTRO: Church performed by Fas Fash