Join Mark, Kylie and Rach 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
Higher Love performed by Rave Wars made famous by Kygo & Whitney Houston
Moves: Arm Circle, Side Lunge, Squat, Hip Hinge, Step Heel Raise, Backward-Stepping Lunge

2. SQUATS
Wordsmith performed by Dj Eely
Moves: Lateral Squat, Squat Press, Bottom-Half Squat, Backward-Stepping Lunge, Hip Hinge

3. INTEGRATED CORE
Friendliest Time of Year (Instrumental) performed by Wildson
Moves: Woodchop, Back Tap with Row, Overhead Press, Squat Press C-Shape

4. STANDING GLUTES
Keep Me Entertained performed by Mattie Maguire
Moves: Hip Hinge, Walk Out Out In In, Back Tap

5. LUNGES
Love, Come Home performed by Andreas Dahlback
Moves: Back Tap, Knee Lift, Squat, Lunge, Squat Press

6. ISOLATED GLUTES
I'm So Confused performed by OTE feat. Steven Ellis
Moves: Clam, Side Leg Lift, Hip Bridge

7. CORE
More To Me performed by Gary Combs
Moves: Plank, Hover, Childs Pose, Side Hover

8. STRETCH
Hide With Me (cospe Remix) performed by Ten Towers
Moves: Half Cobra, Childs Pose, Hamstring Stretch, Achilles Stretch, Lower Back Stretch, Glute Stretch