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Your free full body workout is below 🤎

This session is designed for you to follow along using the given reps and sets for each movement.

Inside Lift Lab, we repeat the same circuits over 6 weeks so you can track your reps, increase your weights, improve your form, and actually see your strength build over time. Then we tweak the program and progress into the next block.

The goal is simple: real strength training that fits into real life. Something you can do at home, with a cup of tea nearby, even while the kids are around or the TV is on.

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  • 30/8/25

    Squats to Shoulder Press

    12 Reps x 3

    Wide Squat to Shoulder Press 🤎

    This full body movement combines lower body strength with upper body stability and control.

    The wide squat targets:
    • glutes
    • inner thighs
    • quads
    • pelvic stability

    while the shoulder press helps build:
    • upper body strength
    • shoulder stability
    • posture
    • core engagement

  •
    30/8/25

    Glute Bridge Weighted

    12 Reps x 3

    Weighted Glute Bridge 🤎

    This foundational strength movement helps build strength through the glutes while supporting pelvic and core stability.

    Targets:
    • glutes
    • hamstrings
    • deep core support
    • pelvic stability

    The added weight helps improve lower body strength, posture, hip stability, and everyday movement patterns in a safe, controlled way.

  •
    30/8/25

    Chest Press

    12 Reps x 3

    Chest Press 🤎

    This upper body strength movement helps build pushing strength while supporting posture and shoulder stability.

    Targets:
    • chest
    • shoulders
    • deep core support

    The chest press helps improve upper body strength for everyday tasks while encouraging controlled movement and better postural support.

  •
    30/8/25

    Single Leg Deadlift

    12 Reps x 3

    Single Leg Deadlift 🤎

    This balance-focused strength movement helps build stability, control, and posterior chain strength.

    Targets:
    • glutes
    • hamstrings
    • ankles + balance
    • deep core stability

    Single leg work helps improve coordination, pelvic stability, posture, and everyday functional strength while highlighting side-to-side imbalances.

  •
    30/8/25

    Sumo squat Lift

    12 Reps x 3

    Sumo Squat to Lift 🤎

    This full body strength movement combines lower body power with upper body control and posture.

    Targets:
    • glutes
    • inner thighs
    • quads
    • shoulders + upper back
    • deep core support

    The wide stance helps strengthen the lower body while the lift challenges posture, coordination, and functional full body strength.

  •
    30/8/25

    Rotated Plank Leg Lift to Knee Drive

    12 Reps x 3

    Rotated Plank Leg Lift to Knee Drive 🤎

    This dynamic core movement builds deep abdominal strength while challenging balance, stability, and coordination.

    Targets:
    • obliques
    • deep core
    • shoulders
    • glutes + hip stability

    The leg lift and knee drive help strengthen rotational control while improving full body stability and postural support.

  •
    29/5/26

    WANT MORE?

    Enjoyed this workout? 🤎

    Inside Pilates Prescription you’ll find the full Lift Lab series, including progressive upper body, lower body, and full body strength sessions designed to help you build real strength over time.

    You’ll also get access to:
    • weekly new Pilates + strength classes
    • live sessions
    • Back Lab - lower back pain program
    • Women’s Recovery Lab - core recovery post op
    • short Pilates microdoses

    Start your free trial above and continue building with us 🤎