Sculpt and shape your entire body with this 45minute class.

Feel the burn in each muscle group as work your way around the body, with exercises like barbell back squats, bench presses and deadlifts.

You’ll need a barbell, some light weights, a bench, and a mat if needed for floorwork.

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0:00 Intro

0:26 WARMUP with barbell
(Deadlift ,single row, upright row, slow clean & press, power press, single squats, reverse lunges, squats, single squats, recovery)

4:56 BLOCK 1 lower body with barbell squat variations
(2:2 squats, 3:1 squats, 1:3 squats, 4:4 squats, 2:2 squats, single squats, bottom half squats, single squats, bottom half squats, single squats, bottom half squats, single squats, bottom half squats, single squats, wide stance 4:4 squats, wide stance 3:1 squats, wide stance 4:4 squats, side stance 2:2 squats, wide stance 4:4 squats, wide stance single squats, side stance bottom half squats, wide stance single squats, wide stance bottom half squats, wide stance 2:2 squats)

12:20 BLOCK 2 Upper body with barbell | Bench press and push ups variations
(4:4 bench press, 3:1 bench press, 1:3 bench press, 4:4 bench press, bottom pulse bench press, single bench press, 2:2 push ups, 4:4 push ups, bottom pulse push ups, 4:4 push ups, single push ups, walking push ups, single push ups, 4:4 push ups, recovery)

18:35 BLOCK 3 Upper body with barbell | Row and deadlifts
(2:2 wide deadlift, single wide row, 2:2 row, single row, triple row, clean & press, 2:2 row, single row, triple row, 2:2 deadlift, 3:1 deadlift, 2:2 deadlift, wide rows, triple rows, recovery)

24:45 BLOCK 4 Upper body with weight | Push ups and bicep curls
(2:2 push ups, single push ups, single tricep extensions, 2:2 tricep extensions, single tricep extensions, bicep curls, pulse & single bicep curls, 2:2 push up, single push ups, single tricep extensions, 2:2 tricep extensions, single tricep extensions, pulse & single bicep curls, recovery)

31:05 BLOCK 5 Full body with focus on shoulders
(4:4 flys, 2:2 flys, 1:3 flys, 4:4 side raise, rotator, pec dec, 2:2 lunges, 3:1 lunges, 2:2 flys, 1:3 flys, single side raises, rotator, pec dec, 2:2 lunges, 3:1 lunges, single lunges, recovery)

37:29 Cool down (hurdler stretch, hip flexor stretch, hurdler stretch, hip flexor stretch, quad stretch, hamstring stretch, upper back stretch, chest stretch, shoulder stretch, itb stretch)