The first 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
Presenters: Ben Main, Erin Maw

1. RESISTED WARM-UP
Hunnid performed by Chino Casino
Moves: Shoulder Rotations, Squat & Reverse Fly, Backward-Stepping Lunge & Push Pull, Deadlift & Reverse Fly

2. SUPERSETS 1 (LOWER BODY FOCUS)
Diamonds On My Wrist performed by JIM JUNK
Timeless performed by NOAM DEE feat. DORIN B
Moves: Front Squat, Offset Squat with Single-Arm Shoulder Press, Back Squat, Offset Suitcase Squat Swing Catch, Knee Lift

3. SUPERSETS 2 (UPPER BODY FOCUS)
Blunt Saw performed by NOAM DEE
On Lock performed by JIM JUNK
Moves: High Pull, Resisted Upright Row, Squat Double Pulse Single-Arm Plate Snatch, Barbell Wide Row, Sumo Squat to Lateral Lunge, Arm Reverse Fly

4. SUPERSETS 3 (LOWER BODY FOCUS + CORE)
Daily performed by JIM JUNK
Magic Trick (Back In The Saddle) performed by NOAM DEE
Ronnie performed by Xack
Moves: Weighted Lunge, Lunge with Suitcase Swing Catch, Copenhagen Plank, Plate Hold, Powell Arm

5. STRETCH
Lights performed by INF
Moves: 90/90 Stretch, Hamstring Stretch, Hip Flexor Stretch, Quad Stretch, Shoulder Stretch

OUTRO: Church performed by Fas Fash