{"title":"Strength \u0026 Body Freedom 12 Wk Programme","description":"Build Strength as well as improving your joint health and metabolic function. I encourage you to use our anti inflammatory nutrition guides, especially our 3 day fuel 500 reset to finally shift those last few pounds and reveal your toned body so you can get leaner and gain strength and finally enjoy the freedom of feeling strong and lean in your body without excessive exercise or starving.","products":[{"product_id":"wk-1-12-lower-body-back-biceps-triceps","title":"MON WK 1\/12 - Lower Body - Back-Biceps -Triceps - Strength \u0026 Body Freedom","description":"Workout Structure:\nWarm up\nPractice your form and stamina on each move\nCircuit 1: Hip Thrust 8 x rounds\nPullovers x 1 minute full range into Partials x 30 seconds\nrest\nCircuit 2: RDLS 8 X rounds\nTricep dips off weights or bench x 1 minute into Partials x 30 seconds\nrest\nCircuit 3: Exploding Heels - Eccentric Drop Squats 8 x rounds\nWaiter Curls with 1 weight. x 1 minute into partals x 30 seconds\nrest\nslider finisher x 1 minute\nStretch","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54215318012233,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wk-1-12-upper-body-sculpted-shoulders-hourglass-waist","title":"TUE WK 1\/12 - Upper Body Sculpted Shoulders - Hourglass Waist - Strength \u0026 Body Freedom","description":"WK 1\/12 Upper Body Sculpted Shoulders - Hourglass Waist","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54215428538697,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wk-1-12-lower-body-lean-strong-dancers-legs","title":"WED WK 1\/12 Lower Body Lean Strong Dancers Legs - Strength \u0026 Body Freedom","description":"WK 1\/12 Lower Body Lean Strong Dancers Legs","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54215453147465,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wk-1-12-deep-core-hips-upper-body","title":"THU WK 1\/12 - Deep Core - Hips - Upper Body - Strength \u0026 Body Freedom","description":"Thursday Upper Body - Abs, core and hips. 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Mobilisation 3:30 Plus 30 sceonds rest - 4 minuts Circuit 1: RDL 40\/20 X 3 Circuit 2: Back row 40\/20 X 3 Circuit 3: Back row 40\/20 X 3 Circuit 4: Side to side lunge 40\/20 X 3 Circuit 5: Glute Bridge 40\/20 x 3 *Strength \u0026amp; Slide Tabata - 4 Minutes Single Weight Sumo to Slide 22 minutes total 4 minutes stretch \u0026amp; cool down","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54215602536777,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wk-2-12-lower-body-back-biceps-triceps","title":"MON WK 2\/12 - Lower body - Back - Biceps - Triceps - Strength \u0026 Body Freedom","description":"Workout Structure: Re-Set \u0026amp; Assess every monday - How am I lifting, What am I lifting, Perfect light then add weight Warm up Practice your form and stamina on each move-if you can lift comfortably with perfect form throughout…. You know you’re ready to move up a weight!!! Circuit 1: Hip Thrust with booty band 8 x rounds (you can do this on the floor or off the booster) Pullovers x 1 minute full range into Partials x 30 seconds rest Circuit 2: RDLS 8 X rounds Tricep dips off weights or bench x 1 minute into Partials x 30 seconds (Tricep dips off the floor, yoga blocks or chair) rest Circuit 3: Exploding Heels - Eccentric Drop Squats 8 x rounds Waiter Curls with 1 weight. x 1 minute into partals x 30 seconds rest slider finisher into plank x 1 minute 20 seconds Stretch\n\n","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54218338763081,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wk-2-12-upper-body-sculpted-shoulders-hourglass-waist","title":"TUE WK 2\/12 - Upper Body Sculpted Shoulders - Hourglass Waist - Strength \u0026 Body Freedom","description":"Workout Structure :Hourglass waist \u0026amp; shoulders workout Warmup with bands Chest Flye - on bolster or floor 60 into russions 30 x 3 sets Y Shoulder press - Standing 60 into weighted upper cuts 30 x 3 sets Rear delt wide row - bent over 60 into standing cross body weighted punches 30 x 3 sets Lateral Raise standing 60 - lateral arc raises 30 x 3 sets Kickboxing core burnout finisher Stretch to finish","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54218353869129,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wk-2-12-lower-body-lean-strong-dancers-legs","title":"WED WK 2\/12 - Lower Body - Lean Strong Dancers Legs - Strength \u0026 Body Freedom","description":"Warm-up - mini flow\nmain section: Bounce Hiit track 30\/10 x 8 rounds\nBlock depth Step in Lunge\nBlock depth pulse \u0026amp; stretch rotation\nBlock narrow rdl\nBlock narrow pulse\n2nd side\nrepeat\nBring Sally up - 3 mins Sumo Squats challenge - with or without blocks\nSlow , long and lean flow for supple, strong , sculpted dancers legs salutation into pigeon, salutation into lizards, rock n roll hammies, back leg capture, standing half splits , reclined lunge - repeat deep front facing squat twists, all 4's cars circles, rocking balasana, seated stretch. 90, 90 , hug and roll","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54218369073481,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wk-1-12-deep-core-hips-upper-body-1","title":"THU WK 2\/12 - Deep Core - Hips - Upper Body - Strength \u0026 Body Freedom","description":"Thursday Upper Body - Abs, core and hips join me for an upper body seated circuit followed by 3 x circuits for your deepest core and stability yet - with hips included Ideal props - a chair or stool, a bolster, a booty band","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54218458300745,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"fri-wk-2-12-big-compound-moves-legs-back-cardio-burnout-strength-body-freedom","title":"FRI WK 2\/12 - Big Compound Moves - Legs - Back - Cardio Burnout - Strength \u0026 Body Freedom","description":"Friday - P.O.W (progressive overload workout) Use the 3 definitive rounds to progress over time, over the 12 weeks, the last few reps should feel tough! Round 1: warmupRound 2 \u0026amp; Round 3: Can you lift heavier safely? Mobilisation 3:30 Plus 30 sceonds rest - 4 minuts Circuit 1: RDL 40\/20 X 3 Circuit 2: Back Row 40\/20 X 3 Circuit 3: Back Row 40\/20 X 3 Circuit 4: Side to side lunges 40\/20 X 3 Circuit 5: Frogger Glute Bridges *Strength Squat \u0026amp; Slide Tabata - 4 Minutes Single Weight Sumo to Slide 22 minutes total 4 minutes stretch \u0026amp; cool down","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54222189035849,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"tue-wk3-12-upper-body-hourglass-waist-strength-body-freedom","title":"TUE WK3\/12 - Upper Body \u0026 Hourglass Waist - Strength \u0026 Body Freedom","description":"Wk3\/12  How confident are you now becoming?\nAre you able to see why you might progress?\n\nWorkout Structure :Hourglass waist \u0026amp; shoulders workout\nWarmup with bands\nChest Flye - on bolster or floor 60 into russions 30 x 3 sets\nY Shoulder press - Standing 60 into weighted upper cuts 30 x 3 sets\nRear delt wide row - bent over 60 into standing cross body weighted punches 30 x 3 sets\nLateral Raise standing 60 - lateral arc raises 30 x 3 sets\nKickboxing core burnout finisher\nStretch to finish","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54222810022217,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"mon-wk3-12-lower-body-accesory-moves-strength-body-freedom","title":"MON WK3\/12 - Lower Body \u0026 Accesory Moves - Strength \u0026 Body Freedom","description":"Week 3\/12 - Its time to grow in confidence.\nYou're getting to know the moves well now.\nReally start tracking your lifts and see where you can comfortably progress! \nWorkout Structure: Re-Set \u0026amp; Assess every monday - How am I lifting, What am I lifting, Perfect light then add weight Warm up Practice your form and stamina on each move-if you can lift comfortably with perfect form throughout…. You know you’re ready to move up a weight!!! Circuit 1: Hip Thrust with booty band 8 x rounds (you can do this on the floor or off the booster) Pullovers x 1 minute full range into Partials x 30 seconds rest Circuit 2: RDLS 8 X rounds Tricep dips off weights or bench x 1 minute into Partials x 30 seconds (Tricep dips off the floor, yoga blocks or chair) rest Circuit 3: Exploding Heels - Eccentric Drop Squats 8 x rounds Waiter Curls with 1 weight. x 1 minute into partals x 30 seconds rest slider finisher into plank x 1 minute 20 seconds Stretch","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54222859501897,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wed-wk3-12-lower-body-dancer-strength-stretch-flow-strength-body-freedom","title":"WED WK3\/12 - Lower Body Dancer Strength \u0026 Stretch Flow - Strength \u0026 Body Freedom","description":"WK3\/12  And you are starting to really find your strength now. What targets can you set yourself over the next few weeks?\nWarm-up - mini flow main section: Bounce Hiit track 30\/10 x 8 rounds Block depth Step in Lunge Block depth pulse \u0026amp; stretch rotation Block narrow rdl Block narrow pulse 2 nd side repeat Bring Sally up - 3 mins Sumo Squats challenge - with or without blocks  followed by a Slow stretch to finish ","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54222866153801,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"thu-wk3-12-upper-body-deep-core-training-strength-body-freedom","title":"THU WK3\/12 - Upper Body \u0026 Deep Core Training - Strength \u0026 Body Freedom","description":"WK3\/12 Thursday Upper Body - Abs, core and hips join me on the mat for an upper body seated circuit followed by 3 x circuits for your deepest core and stability over the bolster or cushion - with hips included","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54222873887049,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"fri-wk3-12-full-body-strength-strength-body-freedom","title":"FRI WK3\/12 - Full Body Strength - Strength \u0026 Body Freedom","description":"It's Friday week 3 and we are rocking and rolling now!\nWhat opportunities for growth can you see?\nLets safely identfy.\nPractice your lifts and make a plan.\n - P.O.W (progressive overload workout) Use the 3 definitive rounds to progress over time, over the 12 weeks, the last few reps should feel tough! Round 1: warmupRound 2 \u0026amp; Round 3: Can you lift heavier safely? Mobilisation 3:30 Plus 30 sceonds rest - 4 minuts Circuit 1: RDL 40\/20 X 3 Circuit 2: Back Row 40\/20 X 3 Circuit 3: Back Row 40\/20 X 3 Circuit 4: Side to side lunge 40\/20 X 3 Circuit 5: Glute Bridge (Bolster) Frogger 40\/20 x 3 *Strength \u0026amp; Slide Tabata - 4 Minutes Single Weight Sumo to Slide 22 minutes total 4 minutes stretch \u0026amp; cool down","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54222884143433,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"fri-wk4-12-lower-body-and-back-with-mini-hiit-finisher-strength-freedom","title":"FRI WK4\/12 - Lower Body and Back with Mini Hiit Finisher - Strength \u0026 Freedom","description":"WK4\/12 Friday. It's 4 weeks now and you must be really starting to bed in. Lets make the next 2 weeks a focus on growth safely x \n - P.O.W (progressive overload workout) Use the 3 definitive rounds to progress over time, over the 12 weeks, the last few reps should feel tough! Round 1: warmupRound 2 \u0026amp; Round 3: Can you lift heavier safely? Mobilisation 3:30 Plus 30 sceonds rest - 4 minuts Circuit 1: RDL 40\/20 X 3 Circuit 2: Back Row 40\/20 X 3 Circuit 3: Back Row 40\/20 X 3 Circuit 4: Side to side lunge 40\/20 X 3 Circuit 5: Glute Bridge (Bolster) Frogger 40\/20 x 3 *Strength \u0026amp; Slide Tabata - 4 Minutes Single Weight Sumo to Slide 22 minutes total 4 minutes stretch \u0026amp; cool down","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54225466065225,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"mon-wk4-12-lower-body-circuits-back-biceps-triceps-strength-body-freedom","title":"MON WK4\/12 - Lower Body Circuits - Back - Biceps - Triceps - Strength \u0026 Body Freedom","description":"Week 4\/12 Workout Structure: Re-Set \u0026amp; Assess every monday - How am I lifting, What am I lifting, Perfect light then add weight Warm up Practice your form and stamina on each move-if you can lift comfortably with perfect form throughout…. You know you’re ready to move up a weight!!! Circuit 1: Hip Thrust with booty band 8 x rounds (you can do this on the floor or off the booster) Pullovers x 1 minute full range into Partials x 30 seconds rest Circuit 2: RDLS 8 X rounds Tricep dips off weights or bench x 1 minute into Partials x 30 seconds (Tricep dips off the floor, yoga blocks or chair) rest Circuit 3: Exploding Heels - Eccentric Drop Squats 8 x rounds Waiter Curls with 1 weight. x 1 minute into partals x 30 seconds rest slider finisher into plank x 1 minute 20 seconds Stretch","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54225466949961,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"tue-wk4-12-chest-shoulders-and-waist-trimming-kickboxing-strength-freedom","title":"TUE WK4\/12 Chest , Shoulders and Waist trimming kickboxing -Strength \u0026 Freedom","description":"Wk4\/12 and you should really be starting to grow your weights. How does each rep feel?\nWorkout Structure :Hourglass waist \u0026amp; shoulders workout Warmup with bands Chest Flye - on bolster or floor 60 into russions 30 x 3 sets Y Shoulder press - Standing 60 into weighted upper cuts 30 x 3 sets Rear delt wide row - bent over 60 into standing cross body weighted punches 30 x 3 sets Lateral Raise standing 60 - lateral arc raises 30 x 3 sets Kickboxing core burnout finisher Stretch to finish","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54225467801929,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wed-wk4-12-lower-body-strengthening-stretch-flow-strength-freedom","title":"WED WK4\/12 - Lower Body Strengthening Stretch Flow - Strength \u0026 Freedom","description":"WK4\/12 We are really starting to warm up now! \nRemember leg strength is essential to our life and longevity.\nTry your best to grow where you see opportunities but alwsys listen to your body and be happy to go slow.\nWarm-up - mini flow main section: Bounce Hiit track 30\/10 x 8 rounds Block depth Step in Lunge Block depth pulse \u0026amp; stretch rotation Block narrow rdl Block narrow pulse 2 nd side repeat Bring Sally up - 3 mins Sumo Squats challenge - with or without blocks Slow , long and lean flow for supple, strong , sculpted dancers legs salutation into pigeon, salutation into lizards, rock n roll hammies, back leg capture, standing half splits , reclined lunge - repeat deep front facing squat twists, all 4's cars circles, rocking balasana, seated stretch. 90, 90 , hug and roll","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54225468326217,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"thu-wk4-12-upper-body-deep-core-training-strength-body-freedom","title":"THU WK4\/12 - Upper body \u0026 Deep Core Training - Strength \u0026 Body Freedom","description":"WK4\/12 How are you feeling each time you come to the mat? Make sure you breathe and grow slowly.\nThursday Upper Body - Abs, core and hips join me on the mat for an upper body seated circuit followed by 3 x circuits for your deepest core and stability over the bolster or cushion - with hips included","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54225469964617,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"mon-wk5-12-lower-body-strength-back-biceps-triceps-strength-freedom","title":"MON WK5\/12 - Lower body strength - Back - Biceps - Triceps - Strength \u0026 Freedom","description":"Week 5\/12 Workout Structure: Re-Set \u0026amp; Assess every monday - How am I lifting, What am I lifting, Perfect light then add weight SCORE YOUR FINAL 2 REPS! Warm up Practice your form and stamina on each move-if you can lift comfortably with perfect form throughout…. You know you’re ready to move up a weight!!! Circuit 1: Hip Thrust with booty band 8 x rounds (you can do this on the floor or off the booster) Pullovers x 1 minute full range into Partials x 30 seconds rest Circuit 2: RDLS 8 X rounds Tricep dips off weights or bench x 1 minute into Partials x 30 seconds (Tricep dips off the floor, yoga blocks or chair) rest Circuit 3: Exploding Heels - Eccentric Drop Squats 8 x rounds Waiter Curls with 1 weight. x 1 minute into partals x 30 seconds rest slider finisher into plank x 1 minute 20 seconds Stretch","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54225572528457,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"tue-wk5-12-upper-body-snatched-waist-strength-body-freedom","title":"TUE WK5\/12 - Upper Body \u0026 Snatched Waist - Strength \u0026 Body Freedom","description":"Wk5\/12 Workout Structure :Hourglass waist \u0026amp; shoulders workout SCORE YOUR FINAL 2 REPS Warmup with bands Chest Flye - on bolster or floor 60 into russions 30 x 3 sets Y Shoulder press - Standing 60 into weighted upper cuts 30 x 3 sets Rear delt wide row - bent over 60 into standing cross body weighted punches 30 x 3 sets Lateral Raise standing 60 - lateral arc raises 30 x 3 sets Kickboxing core burnout finisher Stretch to finish","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54225575117129,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wed-wk5-12-lower-body-strength-stretch-dancers-legs-strength-freedom","title":"WED WK5\/12 - Lower Body Strength \u0026 Stretch Dancers Legs - Strength \u0026 Freedom","description":"WED WK5\/12 - Lower Body Strength \u0026amp; Stretch Dancers Legs - Strength \u0026amp; Freedom","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54225577181513,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"thur-wk5-12-upper-body-deep-core-strength-strength-body-freedom","title":"THUR WK5\/12 - Upper Body \u0026 Deep Core Strength - Strength \u0026 Body Freedom","description":"WK5\/12 Thursday Upper Body - Abs, core and hips SCORE YOUR FINAL 2 REPS join me on the mat for an upper body seated circuit followed by 3 x circuits for your deepest core and stability over the bolster or cushion - with hips included","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54225577738569,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"fri-wk5-12-lower-body-back-strength-endurance-strength-freedom","title":"FRI WK5\/12 - Lower Body - Back Strength - endurance -Strength \u0026 Freedom","description":"WK5\/12 SCORE YOUR FINAL 2 REPS Friday - P.O.W (progressive overload workout) Use the 3 definitive rounds to progress over time, over the 12 weeks, the last few reps should feel tough! Round 1: warmupRound 2 \u0026amp; Round 3: Can you lift heavier safely? Mobilisation 3:30 Plus 30 sceonds rest - 4 minuts Circuit 1: RDL 40\/20 X 3 Circuit 2: Back Row 40\/20 X 3 Circuit 3: Back Row 40\/20 X 3 Circuit 4: Side to side lunge 40\/20 X 3 Circuit 5: Glute Bridge (Bolster) Frogger 40\/20 x 3 *Strength \u0026amp; Slide Tabata - 4 Minutes Single Weight Sumo to Slide 22 minutes total 4 minutes stretch \u0026amp; cool down","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54225578459465,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"mon-wk6-12-lower-body-accessory-moves-strength-freedom","title":"MON WK6\/12 - Lower Body \u0026 Accessory Moves - Strength \u0026 Body Freedom","description":"Week 6\/12 Workout Structure: The last 2 reps Re-Set \u0026amp; Assess every monday - How am I lifting, What am I lifting, Perfect light then add weight SCORE YOUR FINAL 2 REPS! Warm up Practice your form and stamina on each move-if you can lift comfortably with perfect form throughout…. You know you’re ready to move up a weight!!! Circuit 1: Hip Thrust with booty band 8 x rounds (you can do this on the floor or off the booster) Pullovers x 1 minute full range into Partials x 30 seconds rest Circuit 2: RDLS 8 X rounds Tricep dips off weights or bench x 1 minute into Partials x 30 seconds (Tricep dips off the floor, yoga blocks or chair) rest Circuit 3: Exploding Heels - Eccentric Drop Squats 8 x rounds Waiter Curls with 1 weight. x 1 minute into partals x 30 seconds rest slider finisher into plank x 1 minute 20 seconds Stretch","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54240699679049,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"tue-wk6-12-upper-body-waist-cinching-strength-body-freedom","title":"TUE WK6\/12 - Upper Body \u0026 Waist Cinching - Strength \u0026 Body Freedom","description":"Wk6\/12 Workout Structure :Hourglass waist \u0026amp; shoulders workout SCORE YOUR FINAL 2 REPS Warmup with bands Chest Flye - on bolster or floor 60 into russions 30 x 3 sets Y Shoulder press - Standing 60 into weighted upper cuts 30 x 3 sets Rear delt wide row - bent over 60 into standing cross body weighted punches 30 x 3 sets Lateral Raise standing 60 - lateral arc raises 30 x 3 sets Kickboxing core burnout finisher Stretch to finish","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54240725270857,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wed-wk6-12-lower-body-stretchy-strength-strength-body-freedom","title":"WED WK6\/12 - Lower Body Stretchy Strength - Strength \u0026 Body Freedom","description":"WED WK6\/12 - Lower Body Stretchy Strength - Strength \u0026amp; Body Freedom","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54240732348745,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"thu-wk-6-12-upper-body-strength-deepest-core-abs-hips-strength-body-freedom","title":"THU Wk 6\/12 - Upper Body Strength - Deepest Core - Abs \u0026 Hips -Strength \u0026 Body Freedom","description":"Thursday WK6\/12 Thursday Upper Body - Abs, core and hips SCORE YOUR FINAL 2 REPS join me on the mat for an upper body seated circuit followed by 3 x circuits for your deepest core and stability over the bolster or cushion - with hips included","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54240740704585,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"fri-wk6-12-strength-endurance-circuits-strength-body-freedom","title":"FRI WK6\/12 - Strength \u0026 Endurance Circuits  - Strength \u0026 Body Freedom","description":"FRI WK6\/12 - Strength \u0026amp; Endurance Circuits  - Strength \u0026amp; Body Freedom","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54240748929353,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"fri-wk8-12-the-big-5-pow-progressive-overload-workout-strength-body-freedom","title":"FRI WK8\/12 - The Big 5 - POW (progressive overload workout) - Strength \u0026 Body Freedom","description":"Its Friday and it's the end of week 8\nFriday - P.O.W (progressive overload workout) Use the 3 definitive rounds to progress over time, over the 12 weeks, the last few reps should feel tough! Round 1: warmupRound 2 \u0026amp; Round 3: Can you lift heavier safely? Mobilisation 3:30 Plus 30 sceonds rest - 4 minuts Circuit 1: RDL 40\/20 X 3 Circuit 2: Seated Shoulder Press (Reclined) 40\/20 X 3 Circuit 3: Top Squats (b stance - alternating legs) 40\/20 X 3 Circuit 4: Reverse Grip Bent Over Row Circuit 5: Glute Bridge (Bolster)60 second rest - 18 Minutes total *Strength \u0026amp; Slide Tabata - 4 Minutes Single Weight Sumo to Slide 22 minnutes total 4 minutes stretch \u0026amp; cool down","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54256658579785,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"mon-wk8-12-3-x-giant-circuits-x-4-rounds-plus-upper-accesory-moves-strength-body-freedom","title":"MON WK8\/12 -  3 x Giant Circuits X 4 Rounds plus: upper accesory moves-Strength \u0026 Body Freedom","description":"It's now week 8 and we are back on it team and its time to Build Back Up!!! And hopefully achieve more than before - always with safety first! Workout Structure: Re-Set \u0026amp; Assess every monday - How am I lifting, What am I lifting, Perfect light then add weight Warm up Practice your form and stamina on each move-if you can lift comfortably with perfect form throughout…. You know you’re ready to move up a weight!!! Circuit 1: Hip Thrust with booty band 4 x rounds 40 x 20 (you can do this on the floor or off the booster) Pullovers x 1 minute full range into Partials x 30 seconds rest Circuit 2: RDLS 4 X rounds 40 x 20 Tricep dips off weights or bench x 1 minute into Partials x 30 seconds (Tricep dips off the floor, yoga blocks or chair) rest Circuit 3: Exploding Heels - Eccentric Drop Squats 4 x rounds 40 x 20 Waiter Curls with 1 weight. x 1 minute into partals x 30 seconds rest slider finisher into plank x 1 minute 20 seconds Stretch","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54256672473417,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"thu-wk8-12-upper-body-strength-deep-core-on-the-bolster-strength-body-freedom","title":"THU WK8\/12 - Upper Body Strength \u0026 Deep Core on the bolster - Strength \u0026 Body Freedom","description":"It's week 8 and we are back on it team and its time to Build Back Up!!! \nAnd hopefully achieve more than before - always with safety first!\n\nStarting with a seated mini upper body strength flow\nMove down to the mat on the bolster for our deep core circuits - with weight added","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54256695017801,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"tue-wk8-12-upper-body-shoulders-chest-with-kickboxing-strength-body-freedom","title":"TUE WK8\/12 - Upper Body Shoulders \u0026 Chest with kickboxing - Strength \u0026 Body Freedom","description":"Week 8 \u0026amp; we are back on it team and its time to Build Back Up in a NEW WAY!\nAnd hopefully achieve more than before with lighter weights- always with safety first!\nNOTE!\nYOU MAY NEED LIGHTER WEIGHTS FOR THE ADJUSTMENTS\n\nStructure :Hourglass waist \u0026amp; shoulders workout\nWarmup with bands\nChest Flye - on bolster or floor 45 into russions 30 x 3 sets\nY Shoulder press - Kneeling block squeeze 45 into weighted upper cuts 30 x 3 sets\nLateral Raise - kneeling black squeeze 45 - into weight cross baring 30 x 3 sets delt bent over row - standing bent over 45 into standing cross body weighted punches 30 x 3 sets\n\nKickboxing core burnout finisher\nStretch to finish","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54256700817737,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wed-wk8-12-lower-body-stretchy-strength-flow-strength-body-freedom","title":"WED WK8\/12 - Lower Body Stretchy Strength \u0026 Flow - Strength \u0026 Body Freedom","description":"We are back on it team and its time to Build Back Up!!! And hopefully achieve more than before - always with safety first!\nWorkout Portal Below - live at 6:15am and on demand anytime\nWarm-up - mini flow\nmain section: Bounce Hiit track 30\/10 x 8 rounds\nBlock depth Step in Lunge\nBlock depth pulse \u0026amp; stretch rotation\nBlock narrow rdl\nBlock narrow pulse\n2 nd side\nrepeat\nBring Sally up - 3 mins Sumo Squats challenge - with or without blocks\nSlow , long and lean flow for supple, strong , sculpted dancers legs salutation into pigeon, salutation into lizards, rock n roll hammies, back leg capture, standing half splits , reclined lunge - repeat deep front facing squat twists, all 4's cars circles, rocking balasana, seated stretch. 90, 90 , hug and roll","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54256724410697,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"any-day-wk7-12-de-load-week-secret-srength-full-body-wakeup-stretch-strength-body-freedom","title":"ANY DAY WK7\/12 - DE-LOAD WEEK - SECRET SRENGTH - full body wakeup stretch- Strength \u0026 Body Freedom","description":"De-load week is an essential part of our strength programmes. It allows you a week of rest whilst still being able to work on key areas. Take this week and come back in week 8 re-freshed and ready to lift more effectively. Extend and twist your body to fuller awaken every joint and muscle. We finish with a lymphatic energiser and bone strengthening jump with balance work. Enjoy x","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54256762814793,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"any-day-wk7-12-de-load-week-secret-strength-for-your-core-and-abs-strength-body-freedom","title":"ANY DAY WK7\/12 - DE-LOAD WEEK - SECRET STRENGTH for your core and abs - Strength \u0026 Body Freedom","description":"De-load week is an essential part of our strength programmes. It allows you a week of rest whilst still being able to work on key areas. Take this week and come back in week 8 re-freshed and ready to lift more effectively. Grab a yoga block and lay on your back The key to move 1 is to concentrate on CURLINGYOU PELVIS BACK Exhleas this happens and lift your shoulders off the mat. Support your neck with the block as you try to bring your elbows and knees to touch. Move 2 I need you to focus on te exhale and drawing your belly button to your spine. Feel your body tip upside down. Move 3 squeeze the block and twist . Stay focused on squeezing and working your obliques","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54256792895817,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"fri-wk7-12-de-load-week-secret-strength-glutes-work-individual-sides-strength-body-freedom","title":"FRI WK7\/12 - DE-LOAD WEEK - SECRET STRENGTH GLUTES- Work individual sides - Strength \u0026 Body Freedom","description":"De-load week is an essential part of our strength programmes.\nIt allows you a week of rest whilst still being able to work on key areas. \nTake this week and come back in week 8 re-freshed and ready to lift more effectively.\nTake a bolster or cushions plus a booty band if you have one.\nWe start on our back and work each side independently.\nI found having the cushion across my bra strap line the best.\nFocus on pushing through the entire foot.\nWe then move to our front and work on hyper extensions!\nThis move is literally a back builder for strength and support","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54256818291017,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"mon-wk7-12-de-load-week-secret-strength-the-super-slow-stacked-squat-stength-body-freedom","title":"MON WK7\/12 - DE-LOAD WEEK - SECRET STRENGTH - The super slow stacked squat - Stength \u0026 Body Freedom","description":"De-load week is an essential part of our strength programmes. It allows you a week of rest whilst still being able to work on key areas. Take this week and come back in week 8 re-freshed and ready to lift more effectively. Let’s start with an absolute basic. Go as slow as you can and pay particular attention to your body alignment. How upright can you stay? How slow can you go? Are you able to keep pressure on the three points of your foot?","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54256848961865,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"thu-wk7-12-de-load-week-secret-strength-shoulder-opening-alignment-strength-body-freedom","title":"THU WK7\/12 - DE-LOAD WEEK - SECRET STRENGTH - shoulder opening \u0026 alignment- Strength \u0026 Body Freedom","description":"De-load week is an essential part of our strength programmes. It allows you a week of rest whilst still being able to work on key areas. Take this week and come back in week 8 re-freshed and ready to lift more effectively. This move is designed to increase mobility through the shoulder joint as well as strengthen. Keep your rib flare to a minimum. Focus on curling your pelvis back and tucking your ribs down. We want to feel the stretch through the underside of your armpits. This is not the same move as our pullovers. This is passive strength and stretching to increase flexibility at range.","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54256868294985,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"tue-wk7-12-de-load-week-secret-strength-back-raise-shoulder-opener-strength-body-freedom","title":"TUE WK7\/12 - DE-LOAD WEEK - SECRET STRENGTH- BACK RAISE \u0026 SHOULDER OPENER - Strength \u0026 Body Freedom","description":"De-load week is an essential part of our strength programmes. It allows you a week of rest whilst still being able to work on key areas. Take this week and come back in week 8 re-freshed and ready to lift more effectively. Find a raised surface like a cushion. We want a slight rounding of the back to enable the shoulder blade to slide across your back naturally. Ensure your palms are turned outward , creating external rotation of the shoulder joint. From here keep the arms straight then lift and squeeze the shoulders at the top. Thumbs on the inside and pinkies on the outside. This is building strength across your back in a very supported position as well as creating shoulder mobility.","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54256879010121,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wed-wk7-12-de-load-week-secret-strength-super-squeezy-rdls-strength-body-freedom","title":"WED WK7\/12 - DE-LOAD WEEK - SECRET STRENGTH - Super squeezy RDLS - Strength \u0026 Body Freedom","description":"De-load week is an essential part of our strength programmes. It allows you a week of rest whilst still being able to work on key areas. Take this week and come back in week 8 re-freshed and ready to lift more effectively. Find a block or a towel to create tension and improve our positioning for this super squeezy rdl. Keep your arms by your side Squeeze the block and internally rotate the hip bones which in turn will separate the glutes. As you push your hips and booty back -keep your back straight and ensure you feel the tension through your glutes and hamstrings","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54256883237193,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"mon-wk9-12-3-x-giant-circuits-x-4-rounds-upper-accesory-moves-strength-body-freedom","title":"MON WK9\/12 - 3 x Giant Circuits X 4 Rounds \u0026 upper accesory moves-Strength \u0026 Body Freedom","description":"It's week 9 team!\nLets take the next 4 weeks and focus on personal growth. 1 extra rep, 1 better lift, deeper or more focused, maybe 1 extra pound lifted? Always safely but focus on the result. \nDO YOU WANT TO JOIN THE FUEL STRONG 500 THIS WEEK? IT COULD CHANGE THE WAY YOU FUEL STRONG FOREVER! \n Workout Structure: Re-Set \u0026amp; Assess every monday - How am I lifting, What am I lifting, Perfect light then add weight Warm up Practice your form and stamina on each move-if you can lift comfortably with perfect form throughout…. You know you’re ready to move up a weight!!! Circuit 1: Hip Thrust with booty band 4 x rounds 40 x 20 (you can do this on the floor or off the booster) Pullovers x 1 minute full range into Partials x 30 seconds rest Circuit 2: RDLS 4 X rounds 40 x 20 Tricep dips off weights or bench x 1 minute into Partials x 30 seconds (Tricep dips off the floor, yoga blocks or chair) rest Circuit 3: Exploding Heels - Eccentric Drop Squats 4 x rounds 40 x 20 Waiter Curls with 1 weight. x 1 minute into partals x 30 seconds rest slider finisher into plank x 1 minute 20 seconds Stretch","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54309937086793,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"thu-wk9-12-upper-body-strength-deep-core-on-the-bolster-strength-body-freedom","title":"THU WK9\/12 - Upper Body Strength \u0026 Deep Core on the bolster - Strength \u0026 Body Freedom","description":"It's week 9 team.\nLets take the next 4 weeks and focus on personal growth. 1 extra rep, 1 better lift, deeper or more focused, maybe 1 extra pound lifted? Always safely but focus on the result. - DO YOU WANT TO JOIN THE FUEL STRONG 500 THIS WEEK? IT COULD CHANGE THE WAY YOU FUEL STRONG FOREVER! \nStarting with a seated mini upper body strength flow x 3 rounds for biceps, shoulders and delts with a tricep finisher. Move down to the mat on the bolster for our deep core circuits - with weight added","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54309947113801,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"tue-wk9-12-upper-body-shoulders-chest-with-kickboxing-strength-body-freedom","title":"TUE WK9\/12 - Upper Body Shoulders \u0026 Chest with kickboxing - Strength \u0026 Body Freedom","description":"It's now week 9.\nLets take the next 4 weeks and focus on personal growth. 1 extra rep, 1 better lift, deeper or more focused, maybe 1 extra pound lifted? Always safely but focus on the result. - DO YOU WANT TO JOIN THE FUEL STRONG 500 THIS WEEK? IT COULD CHANGE THE WAY YOU FUEL STRONG FOREVER! NOTE!!! YOU MAY NEED LIGHTER WEIGHTS FOR THE ADJUSTMENTS SINCE DE-LOAD WEEK! Structure :Hourglass waist \u0026amp; shoulders workout Warmup with bands Chest Flye - on bolster or floor 45 into russions 30 x 3 sets Y Shoulder press - Kneeling block squeeze 45 into weighted upper cuts 30 x 3 sets Lateral Raise - kneeling black squeeze 45 - into weight cross baring 30 x 3 sets delt bent over row - standing bent over 45 into standing cross body weighted punches 30 x 3 sets Kickboxing core burnout finisher Stretch to finish","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54309959467337,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wed-wk9-12-lower-body-stretchy-strength-flow-strength-body-freedom","title":"WED WK9\/12 - Lower Body Stretchy Strength \u0026 Flow - Strength \u0026 Body Freedom","description":"We have 4 weeks to go and lets focus on depth and quality first - followed by weight and always with safety. - DO YOU WANT TO JOIN THE FUEL STRONG 500 THIS WEEK? IT COULD CHANGE THE WAY YOU FUEL STRONG FOREVER! NOTE!!! YOU MAY NEED LIGHTER WEIGHTS FOR THE ADJUSTMENTS SINCE DE-LOAD WEEK! Workout Portal Below - live at 6:15am and on demand anytime Warm-up - mini flow main section: Bounce Hiit track 30\/10 x 8 rounds Block depth Step in Lunge Block depth pulse \u0026amp; stretch rotation Block narrow rdl Block narrow pulse 2nd side repeat Bring Sally up - 3 mins Sumo Squats challenge - with or without blocks Slow , long and lean flow for supple, strong , sculpted dancers legs salutation into pigeon, salutation into lizards, rock n roll hammies, back leg capture, standing half splits , reclined lunge - repeat deep front facing squat twists, all 4's cars circles, rocking balasana, seated stretch. 90, 90 , hug and roll","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54309993185609,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"fri-wk9-12-the-big-5-pow-progressive-overload-workout-strength-body-freedom","title":"FRI WK9\/12 - The Big 5 - POW (progressive overload workout) - Strength \u0026 Body Freedom","description":"Its the final day of week 9.\nLets take the next 4 weeks and focus on personal growth. 1 extra rep, 1 better lift, deeper or more focused, maybe 1 extra pound lifted? Always safely but focus on the result. \nDO YOU WANT TO JOIN THE FUEL STRONG 500 THIS WEEK? IT COULD CHANGE THE WAY YOU FUEL STRONG FOREVER! \n Friday - P.O.W (progressive overload workout) Use the 3 definitive rounds to progress over time, over the 12 weeks, the last few reps should feel tough! Round 1: warmupRound 2 \u0026amp; Round 3: Can you lift heavier safely? Mobilisation 3:30 Plus 30 sceonds rest - 4 minuts Circuit 1: RDL 40\/20 X 3 Circuit 2: Seated Shoulder Press (Reclined) 40\/20 X 3 Circuit 3: Top Squats (b stance - alternating legs) 40\/20 X 3 Circuit 4: Reverse Grip Bent Over Row Circuit 5: Glute Bridge (Bolster)60 second rest - 18 Minutes total *Strength \u0026amp; Slide Tabata - 4 Minutes Single Weight Sumo to Slide 22 minutes total 4 minutes stretch \u0026amp; cool down\n","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54310255133001,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"mon-wk10-12-3-x-giant-move-sets-40-20-circuits-x-4-rounds-upper-accesory-moves-strength-body-freedom","title":"MON WK10\/12 - 3 x Giant Move Sets -40\/20 Circuits X 4 Rounds \u0026 upper accesory moves-Strength \u0026 Body Freedom","description":"Lets take the next 3 weeks and focus on personal growth. 1 extra rep, 1 better lift, deeper or more focused, maybe 1 extra pound lifted? Always safely but focus on the result. This week I add a few options to increase your intensity if you wish. Workout Structure: Re-Set \u0026amp; Assess every monday - How am I lifting, What am I lifting, Perfect light then add weight Warm up Practice your form and stamina on each move-if you can lift comfortably with perfect form throughout…. You know you’re ready to move up a weight!!! Circuit 1: Hip Thrust with booty band 4 x rounds 40 x 20 (you can do this on the floor or off the booster) Pullovers x 1 minute full range into Partials x 30 seconds rest Circuit 2: RDLS 4 X rounds 40 x 20 Tricep dips off weights or bench x 1 minute into Partials x 30 seconds (Tricep dips off the floor, yoga blocks or chair) rest Circuit 3: Exploding Heels - Eccentric Drop Squats 4 x rounds 40 x 20 Waiter Curls with 1 weight. x 1 minute into partals x 30 seconds rest slider finisher into plank x 1 minute 20 seconds Stretch","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54311796244809,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"tue-wk10-12-upper-body-shoulders-chest-with-kickboxing-strength-body-freedom","title":"TUE WK10\/12 - Upper Body Shoulders \u0026 Chest with kickboxing -Strength \u0026 Body Freedom","description":"Lets take the next 3 weeks and focus on personal growth. 1 extra rep, 1 better lift, deeper or more focused, maybe 1 extra pound lifted? Always safely but focus on the result. -This week we continue with moves from the floor for added intensity NOTE!!! YOU MAY NEED LIGHTER WEIGHTS FOR THE ADJUSTMENTS SINCE DE-LOAD WEEK! Structure :Hourglass waist \u0026amp; shoulders workout Warmup with bands Chest Flye - on bolster or floor 45 into russions 30 x 3 sets Y Shoulder press - Kneeling block squeeze 45 into weighted upper cuts 30 x 3 sets Lateral Raise - kneeling black squeeze 45 - into weight cross baring 30 x 3 sets delt bent over row - standing bent over 45 into standing cross body weighted punches 30 x 3 sets Kickboxing core burnout finisher Stretch to finish","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54311827276105,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]},{"product_id":"wed-wk10-12-lower-body-stretchy-strength-flow-strength-body-freedom","title":"WED WK10\/12 - Lower Body Stretchy Strength \u0026 Flow -Strength \u0026 Body Freedom","description":"We have 3 weeks to go and lets focus on depth and quality first - followed by weight and always with safety. Workout Portal Below - live at 6:15am and on demand anytime Warm-up - mini flow main section: Bounce Hiit track 30\/10 x 8 rounds Block depth Step in Lunge Block depth pulse \u0026amp; stretch rotation Block narrow rdl Block narrow pulse 2 nd side repeat Bring Sally up - 3 mins Sumo Squats challenge - with or without blocks Slow , long and lean flow for supple, strong , sculpted dancers legs salutation into pigeon, salutation into lizards, rock n roll hammies, back leg capture, standing half splits , reclined lunge - repeat deep front facing squat twists, all 4's cars circles, rocking balasana, seated stretch. 90, 90 , hug and roll","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54311866237257,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}]}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0917\/9676\/7049\/collections\/app_video_thumbnails_82.jpg?v=1776425147","url":"https:\/\/strongforlifewithnelb.com\/collections\/strength-body-freedom-12-wk-programme.oembed","provider":"STRONGFORLIFE","version":"1.0","type":"link"}