The fourth 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: Sculpt Band, Weights, Sliders (optional)
Presenters: Madi Dillon, Erin Maw, Otto Prodan

1. BREATH & MOBILITY
Pull Up performed by INF
Moves: Breathing Exercises, Glute Bridge, Crunch, Oblique Crunch, Down Dog to Runners Lunge, Arm Circle

2. CORE & BACK SERIES
All I Can Think About performed by Dan Draper
On The Dancefloor performed by Heyson
Moves: Propped Crunch, Frog Crunch, Cross Scissor, Single-Leg Stretch into Scissor Kick, Double-Leg Circle Up and Down, High Plank Combo, Prone Lift

3. GLUTE SERIES
Drive And Get Down performed by Hallman
Keep It Coming performed by Bobby Weaving
Moth To Your Flame performed by NIGHTCAP
Moves: Grasshopper Singles, Double-Leg Extension, Grasshopper Pulses, Side Table Top, Leg Lift and Lower, Leg Pulse, Leg Circles, Inner Thigh Double Pulse

4. STANDING SERIES
Solar Pamela performed by Giant's Nest
Colours (Tape Machine Remix) performed by Torii Wolf
U All I Need performed by NIGHTCAP
Moves: Reverse Nordic, Pulses, Isometric Hold, Leg Lunge, Pendulum Swing, Triple Pulse Lateral Lunge, Knee Lift

5. UPPER BODY SERIES
You Are The Only One performed by NIGHTCAP
Moves: Bicep Circle, Shoulder Press, Serve It Up Pulses, Open The Can, Tricep Dips, Pulses

6. STRENGTH SERIES 1
Do It performed by Nice Enough
Moves: Backward-Stepping Lunge, Single-Leg Squat, Front Raise, Push Forward

7. STRENGTH SERIES 2 + 3
No Memories performed by Boomo
I Can't Help It performed by NOAM DEE
Moves: Pushup, Single-Leg Out In, Glute Bridge Combo, Down Up Out In, Jack Pushup, Seated Glute Stretch

8. COOLDOWN
On My Way performed by Harry Parsons
Moves: Stretch