Pick up your weights and let's build some real, functional strength together. This full-body strength flow moves through standing work, squats and that cheeky calf raise at the top, shoulder presses, rows, split squats and side oblique work, all woven through with plank holds, downward dogs and the flowing transitions you know and love. We finish with some beautiful long stretches through the hips, shoulders and side body to bring it all home.

It's a sweaty one (the good kind), with plenty of options to take it at your own pace, drop a knee, or lighten the load whenever you need. Throughout, the focus is on control over momentum, using both sides of the body evenly, and keeping that spine long and the bum easing back as you move.

Come as you are and let's get a little stronger, a little sweatier, and a whole lot more capable for everyday life, from the shopping bags to the dance floor.

Jen xx

Props needed:

• Two sets of weights (one heavier, one lighter)

• One yoga block