The first in a series of six invigorating strength workouts. This Slider Strength option has a final block of Pilates movements using sliding discs. If you don’t have sliders/sliding discs you can use socks on carpet. The rest of the workout makes use of light weight plates and a sculpt band, but this equipment is not essential.

We recommend doing the six LES MILLS SHAPES workouts in order, repeating each workout a few times before moving on to the next. Aim for 2-3 LES MILLS SHAPES workouts each week. Over a six week period you should be able to progress through them all.

Equipment: Weights, Sculpt Band, Sliders (optional)
Presenters: Erin Maw, Levi Farrell, Yayoi Matches

1. BREATH & MOBILITY
Fast Ride performed by Ashley Alexander
Moves: Breathing Exercises, Glute Bridge, Scissor Kicks, Open Book

2. CORE & BACK SERIES
Spinning On An Axis performed by Dan Draper
Bump performed by Cushy
Moves: Half Staggered Penguin Crunch, Dead Bug, Forearm Plank, Leg Crossover, Prone Lift, Lateral Pulldown

3. GLUTE SERIES
Blessed performed by Fas Fash
Joy performed by Bobby Weaving
Let's Go performed by Brendon Moeller
Moves: Single Glute Bridge, Pulses, Plate Fly, In Out Pulses, Single Leg Lift, Single Leg Pulses, Clockwise Circles, Anti-clockwise Circles

4. STANDING SERIES
Drunk From Your Love performed by JJ indecisive
Power performed by Fas Fash
Moves: Squat, Rear Leg Lift, Parallel Leg Lift, Lateral Alternating Squat Tap to Hop, Plie Squat Pulse, Rotational Held Front Raise, Tread Squat

5. UPPER BODY SERIES
Go performed by Chris Valdez
Somewhere Else performed by Wesky
Moves: Kneeling Cleopatra, Tricep Kickback with Circles, Criss Cross

6. STRENGTH SERIES 1
Jungle Blue performed by Giant's Nest
Moves: Loaded Lunge, Scooter, Lunge and Bicep Curl

7. STRENGTH SERIES 2
Spooling performed by Ess El
Moves: High Plank, Single Leg Slide In/Out, Double Leg Slide In/Out, Plank to Beast Walk

8. STRENGTH SERIES 3
I Wanna Know performed by Dan Draper
Moves: Glute Bridge, Single Leg Press Out/In, Double Pulse Walk Out, Seated Glute Stretch

9. COOLDOWN
Can You Feel It performed by Ethan Anson
Moves: Stretches