The fifth 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: Sarah Baron, Otto Prodan, Madi Dillon

1. BREATH & MOBILITY
Kindly performed by Ashley Alexander
Moves: Breathing Exercises, Glute Bridge, 90/90 Thread Needle, Down Dog Plank, Torpedo Plank Combo

2. CORE & BACK SERIES
In Ma Head performed by STRLGHT
LA performed by Bobby Weaving
La La La (Like It Like That) performed by NIGHTCAP
Moves: Side-Lying Jack Knife, Top Knee Oblique Crunch, Top Leg Extended Oblique Crunch, Slow 100's, Fast 100's in Tabletop, Double-Leg Stretch with Arm Circles

3. GLUTE SERIES
Freedom In U performed by Fas Fash
Modul performed by Herlock
Slam Dunk Funk performed by Duckmaw
Moves: Grasshopper Inner Thigh, Side Clam Singles, Side Pulses, Side Single and Top Leg Extension Combo, Side Extension Pulses, Glute Bridge Singles, Pulses - Toes Off Floor, Singles - Heels Off Floor, Skull Crusher Arms

4. STANDING SERIES
How you Movin'? performed by Harvio
On My Way (Remix) performed by Nice Enough
Moves: Double Pulse Plie Squat with 90-Degree Rotation, Double Lunge, Single Squat to Lunge, Front Arm Punch, Squat Tread, Tricep Kickback, Lateral Squat, Lateral Double Squat Pulse, Hop Across

5. UPPER BODY SERIES
Thrill Her performed by Heyson
Moves: Thumb Pinky Taps, Reverse Cleopatra with Alternating Arms In, Tricep Extension Pulses, Tricep Kickback, Inward Pulses

6. STRENGTH SERIES 1
Mimosa Mist performed by Midnight Cycler
Moves: 12-7 o'clock Clockwise, 12-7 o'clock Anti-clockwise, Sweep Foot

7. STRENGTH SERIES 2
Got Love performed by Fas Fash
Moves: Beast with Alternating Leg Swing, Beast with Alternating Diagonal Press, Beast with Circle Out to Plank, Circle In to Beast, Elbow to Knee

8. STRENGTH SERIES 3
Got Me Stone Cold performed by Tape Machines
Moves: Slider Squat, Out Down Up In, Pulsing Squat, Triple Pulse Squat with Slide In Out, Forward Fold Stretch

9. COOLDOWN
Sliding Your Way performed by Ashley Alexander
Moves: Stretch