Join Glen, Kylie and Des to improve functional stability, core strength and flexibility. No equipment is needed, but you can use two light to medium weight plates or a resistance band if you choose. You can also choose to use a chair for support.

1. WARM-UP
Go With The Flow performed by Jesse Lawrence
Moves: Squat, Lateral Squat, Waiters Bow, Lunge with Rotation

2. SQUATS
Never Your Friend performed by Flux Vortex
Moves: Squat, Lateral Squat, Heel Raise

3. INTEGRATED CORE
Bring Me Up Higher performed by Middle And End
Moves: Squat, Woodchop, Shoulder Raise, Atlas Lift

4. STANDING GLUTES
Wherever You May Be performed by Margreta
Moves: Single-Leg Deadlift

5. LUNGES
Your Touch performed by Particle House feat. Le June
Moves: Lunge, Side Raise, Backward-Stepping Lunge

6. ISOLATED GLUTES
Centuries performed by Big Anywhere made famous by Fall Out Boy
Moves: Hip Bridge, Diagonal Pointer, Leg Lift, Lying Side Leg Lift

7. CORE
Viva La Vida performed by Coral Circle made famous by Coldplay
Moves: Hover, Side Hover

8. STRETCH
Sugar Coater performed by Go for Howell
Moves: Glute Stretch, Hip Flexor Stretch, Calf Stretch