The fifth 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: Ben Main, Sankha Peiris

1. RESISTED WARM-UP
No Choice performed by JIM JUNK
Moves: Resisted A-Fly with Arm Sweep, Resisted Side Raise Lunge, Push Pull Squat

2. SUPERSETS 1 (LOWER BODY FOCUS)
Apply The Pressure performed by JIM JUNK
Time To Shine performed by NOAM DEE feat. DORIN B
Moves: Front Squat, Squat Single-Arm Arnold Press, Lunge, Lunge Knee Lift Hammer Curl Press Combo

3. SUPERSETS 2 (UPPER BODY FOCUS)
Attack Mode performed by EZ feat. VinDon
Lights Out performed by BLUE STEEL, Cushy & Damma Beatz
Moves: Gorilla Row, Split Leg Single-Arm Wide Row and Snatch, Pushup, Shoulder Press Lunge Knee Lift Combo

4. SUPERSETS 3 (LOWER BODY FOCUS + CORE)
Monologue performed by Splasher!
Prime performed by INF
Step Back performed by NOAM DEE
Moves: Lunge, Offset Squat, Forward-Stepping Lunge with Power Catch, Split Lunge Woodchop Combo

5. STRETCH
Cloud Walk performed by Jharee
Moves: 90/90 Stretch, Hamstring Stretch, Hip Flexor Stretch, Shoulder Stretch

OUTRO: Church performed by Fas Fash