Strong & Stretchy
A 4-week beginner-friendly programme of classes which combine strength training with flexibility exercises to get both Strong & Stretchy at the same time!
About This Programme
Welcome to 'Strong & Stretchy'! This is a beginner-friendly programme to help you improve your strength and flexibility simultaneously, all with classes less than 30 minutes in length.
I designed this programme to require minimal equipment, and so a pair of dumbbells and a resistance band are the only things you need!
There are 6 unique classes within the programme but you only need to commit to 3 classes per week! In the second half of this programme, you'll revisit each class with the opportunity to up the intensity and push yourself a little harder!
Ready to get strong AND stretchy?! Lets go! 👇🏼
Week One
1
The Best of Both: Full Body Strength + Stretch
Be efficient and effective at building both your strength and flexibility at the same time with this mobility fusion class! In less than 30 minutes we will build strength through a full range of motion with movements such as B-Stance RDL's, Banded Row's and Curtsey Lunges, and compliment our training with full body stretching, from Twisted Lizards to 90/90 Stretches.
2
Get Strong & Stretchy Legs, Arms & Abs
Only got 30 minutes? This circuit style class will build you strength in the glutes, hamstrings, arms and abs, without forgetting to focus on flexibility too, with stretches such as Figure 4, Pigeon Stretch and Half Frog, all in less than half an hour!
3
Head-to-Toe Strength + Flexibility
Get strong and stretchy from head-to-toe with this full body mobility class! Find strength training exercises such as lateral squats, crocodile crunches and upright rows alongside stretches such as threaded needle, couch stretch and forward fold variations. Grab a couple of dumbbells and a resistance band and away you go!
Week Two
1
Strengthen Up and Stretch Out: Full Body Fusion
Grab your dumbbells and join me for this 30 minute full body fusion class, where you'll build strength in the legs with movements such as sumo squats and RDL's, cultivate strong arms with bent over rows and shoulder presses, and develop your full body flexibility with hip openers, forward folds and thoracic twists.
2
Strengthen and Stretch Your Quads, Core + More
Shrimp squats, standing stretches, single arm rows and scorpion stretches! This class is packed full of strengthening and lengthening movements for the whole body, including the legs, core and shoulders! Grab a couple of yoga blocks and a dumbbell or two and prepare for the mobility gains!
3
Feel the Heat: Full Body Strength + Stretch
Open those hips, strengthen those shoulders and improve your fitness with this full body strength & stretch fusion class! We'll use a few pieces of equipment such as a chair, yoga block and dumbbell to challenge our muscles through a full range of motion to enhance our mobility!
Expect movements such as a Dumbbell Snatch, Sissy Squats, Shin Boxes and Pullovers, paired with effective stretches like the Captain Morgan, Firelog Stretch and Lunge variations!
Week Three
Within this part of the programme, you'll be revisiting previous classes. Depending on your experience, you may use this opportunity to push yourself a little harder, perhaps opting for a heavier weight, your choice!
1
Head-to-Toe Strength + Flexibility
Get strong and stretchy from head-to-toe with this full body mobility class! Find strength training exercises such as lateral squats, crocodile crunches and upright rows alongside stretches such as threaded needle, couch stretch and forward fold variations. Grab a couple of dumbbells and a resistance band and away you go!
2
The Best of Both: Full Body Strength + Stretch
Be efficient and effective at building both your strength and flexibility at the same time with this mobility fusion class! In less than 30 minutes we will build strength through a full range of motion with movements such as B-Stance RDL's, Banded Row's and Curtsey Lunges, and compliment our training with full body stretching, from Twisted Lizards to 90/90 Stretches.
3
Get Strong & Stretchy Legs, Arms & Abs
Only got 30 minutes? This circuit style class will build you strength in the glutes, hamstrings, arms and abs, without forgetting to focus on flexibility too, with stretches such as Figure 4, Pigeon Stretch and Half Frog, all in less than half an hour!
Week Four
Within this part of the programme, you'll be revisiting previous classes. Depending on your experience, you may use this opportunity to push yourself a little harder, perhaps opting for a heavier weight, your choice!
1
Strengthen and Stretch Your Quads, Core + More
Shrimp squats, standing stretches, single arm rows and scorpion stretches! This class is packed full of strengthening and lengthening movements for the whole body, including the legs, core and shoulders! Grab a couple of yoga blocks and a dumbbell or two and prepare for the mobility gains!
2
Strengthen Up and Stretch Out: Full Body Fusion
Grab your dumbbells and join me for this 30 minute full body fusion class, where you'll build strength in the legs with movements such as sumo squats and RDL's, cultivate strong arms with bent over rows and shoulder presses, and develop your full body flexibility with hip openers, forward folds and thoracic twists.
3
Feel the Heat: Full Body Strength + Stretch
Open those hips, strengthen those shoulders and improve your fitness with this full body strength & stretch fusion class! We'll use a few pieces of equipment such as a chair, yoga block and dumbbell to challenge our muscles through a full range of motion to enhance our mobility!
Expect movements such as a Dumbbell Snatch, Sissy Squats, Shin Boxes and Pullovers, paired with effective stretches like the Captain Morgan, Firelog Stretch and Lunge variations!
Ready for your next challenge?
Congratulations on completing 4 weeks of strengthening and lengthening your muscles! Your body will most certainly be grateful for all your efforts in prioritising your health and mobility!
Want to keep getting stronger and stretchier? Try out the 4-week SCULPT programme, which is a sweatier series of classes where strength gains soar! 🔥