This full body strength class gets into every muscle with one long circuit done twice through, moving at a 50-seconds-on, 20-off pace. After a breath-led warm-up, you'll flow through an IYT hinge series, banded lateral walks, B-stance RDLs with rows, overhead triceps, banded glute bridges with a chest press, single-leg glute bridges, iso bicep curls on the bench, Copenhagen side planks, and elevated push-ups with a flip press. You'll cycle three sets of weights throughout—heavy, medium, and light—plus a booty band and a Pilates ball for one core move. Move slow and controlled, keep your core wrapped like a corset, and choose weights that leave you fatiguing by the end.

Equipment: Heavier Weights (15–25lb), Medium Weights (8–10lb), Light Hand Weights (3–5lb), Booty Band, Pilates Ball, Bench or Sturdy Chair

Workout set: https://joinform.com/products/square-bra-black-white?_pos=3&_psq=str&_psid=2c6fa7666&_ss=e