Classes in
the series
4
Lead
Instructor
Chloe

BLOKstrength - Full Body Conditioning

Build strength through tension, harness power through explosive movements and shape your physique with our BLOKstrength: Full Body Conditioning  series of classes. The four full body workouts in this series focus on strength training to support your joints, build muscle tissue, increase bone density, and promote fat loss. Each class uses a different mix of compound and explosive movements to build strength, endurance and confidence. Expect controlled compound movements like squats, deadlifts, push-ups and overhead presses; whilst a combination of explosive movements (such as sumo deadlift high pulls, snatches and thrusters) add speed and power. A mixture of up tempo and rep ranges will continue to challenge your body in every session. Every workout features a thorough mobility section and a warm-up/priming specific to the movements to come. You'll then work through sections focused on lower and upper body, progressing your strength and technique. Finally, every part has a fun 'finisher' section to work on muscular endurance, test your mental strength, and leave you with a sense of accomplishment. These workouts are suitable for all levels as movements can be modified or progressed, and weights and repetitions adjusted. Regressions are offered to suit abilities and reduce stress if needed. Each class can be done as a stand-alone workout, but we recommend you do them in order as the complexity and intensity of the movements increases as you progress through the 4 parts in this series. Ideally we suggest doing one a week, mixed with other BLOK classes like BLOKfit, BLOKcore and BLOKmove, which compliment it well.
Equipment
Heavy weights
Body Part
Full body
Category
Strength
Discipline
Strength + Conditioning
BLOKstrength - Full Body Conditioning
Classes Listing
Full Body Conditioning - Week 1
41 min
This first class of the series takes you through a tri-set focused on glutes and core, featuring sumo deadlifts, lunges and deadbugs. We then move into an upper-body push-pull superset, before finishing off with 5 rounds of leg-focused movements to build muscular endurance. Support your joints, build muscle tissue, increase bone density, and promote fat loss with this challenging mix of compound and explosive movements to build strength, endurance and confidence. These workouts are suitable for all levels as all movements can be modified or progressed, and weights and repetitions adjusted to suit ability.
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Full Body Conditioning - Week 2
33 min
This second class in our four part series starts with a challenging deadlift superset focussed on building good technique and balance, and working the full set of hip hinge muscles with unilateral movements. Next we isolate smaller muscle groups in the upper body, adding isometric holds to build strength in weaker points and build good form under fatigue. The class ends with a fun EMOM (every minute on the minute) challenge, working your core with single sided movements, alongside more technical exercises. Support your joints, build muscle tissue, increase bone density, and promote fat loss with this challenging mix of compound and explosive movements to build strength, endurance and confidence. These workouts are suitable for all levels as all movements can be modified or progressed, and weights and repetitions adjusted to suit ability.
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Full Body Conditioning - Week 3
42 min
This third class in our four part series begins with a challenge for your legs as you work on squats with tempo pause reps, before carrying the muscular fatigue into single-leg exercises to really feel the burn. Ignite your core before adding power and speed with a spicy upper body tri-set before a final, competitive finisher to test your muscular and cardio endurance. Support your joints, build muscle tissue, increase bone density, and promote fat loss with this challenging mix of compound and explosive movements to build strength, endurance and confidence. These workouts are suitable for all levels as all movements can be modified or progressed, and weights and repetitions adjusted to suit ability.
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Full Body Conditioning - Week 4
51 min
This fourth and final class of the series begins with a powerful tri-set of stiff-legged deadlifts, cossack squats and glute bridges to build a strong posterior chain and increase mobility. This is followed by an upper body section to build strength in your shoulders, back and chest. The session is finished with a demanding full-body ladder that builds intensity with every rep. Support your joints, build muscle tissue, increase bone density, and promote fat loss with this challenging mix of compound and explosive movements to build strength, endurance and confidence. These workouts are suitable for all levels as all movements can be modified or progressed, and weights and repetitions adjusted to suit ability.
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6 classes
Welcome to Cardio HIIT. Completed over four weeks, this advanced series of high impact, high energy workouts aims to measurably improve your overall cardio endurance, strength and power. These short, sharp, effective full body workouts can be done at any time of day, and require no equipment. They’re especially great first thing in the morning to get you up and going. The workouts in this series train the entire body using bodyweight, high impact, high intensity movements to improve strength and cardio endurance (the rate at which your heart, lungs and muscles work together). You will be working through four high impact, high energy workouts: one workout a week to complement a multidisciplinary training programme. Two challenges (at the beginning of week 1 and the end of week 4) will help you measure your progress. This advanced series is aimed towards those who have a solid understanding of HIIT and a good starting level of fitness.
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Post-workout stretches
4 classes
Elongate muscles, release tightness and increase mobility with this relaxed-paced stretch class. Perfect for anyone looking to counteract the tensions created by sitting at a desk all day, balance the effects of high intensity fitness training, or wanting to improve their posture and prevent injury; this session focuses on improving muscle length and releasing myofascial (connective tissue around the muscles) tension and tightness to increase mobility in your lower body (hamstrings, glutes, quads, ankles and feet).   With a series of slow, held stretches this class is ideal post-workout, as stretching when warm is the most beneficial. This video can also be used as a stand-alone session first thing in the morning or last thing before bed.
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