Challenging mat-based class designed to engage and strengthen muscles throughout the body.

The class begins in standing then continues onto the mat on our backs, into high kneeling and sitting. The class includes some quite difficult exercises, so please remember to always work to a level that you feel safe and comfortable to do.

This class includes:

• Standing ‘Y’ stretch with heel raises
• Single leg lift and stretch
• Standing clam
• Side plie squats with heel raises
• Split squats
• Side bend with side plie
• Roll downs
• Scissors
• Single leg bridge
• Abdo prep and criss-cross
• Onto elbows double leg stretch
• Cycling legs
• High kneeling leg lift and fold and stretch
• Sitting oblique roll backs
• Roll backs and arm scissors
• Supine dead bug
• Rotation stretch
• Glute and hamstring stretches
• Sitting mermaid stretch

The class starts by warming up in standing with a ‘Y’ stretch and heel raises. We then challenge our balance and control with a leg lift and stretch and a standing clam. We then move into a side plie squat and add some heel raises for an extra challenge. Rotating our feet each side we work on our leg strength and control further with some split squats. We then mobilise our backs with some roll downs. Continuing onto our backs we then challenge our core with a single leg bridge. We then work our abdominals with an abdo prep and criss-cross movement then come up onto our elbows to challenge them a little more with a double leg stretch and cycling movements.

We then work to strengthen our glutes in high kneeling with a leg lift, fold and stretch and one leg circle. Then stretch out with a child pose stretch. Moving into sitting we work our abdominals a little further with some oblique roll backs and half roll backs with arm scissors. Rolling back onto the mat we then cool down with a dead bug, rotation and glute and hamstring stretches. Finishing with a mermaid stretch in sitting.