A slower paced strength workout designed to strengthen your arms, challenge your deep core and improve stability through controlled, intentional movement. **Equipment:** Choose weights that feel appropriate for your body and energy levels. I'm using a mix of 2 x 4kg dumbbell and 2 x 1kg dumbbells. **Focus:** Upper body strength, deep core activation, shoulders, arms, posture, stability and balance. **Cycle Stage / Energy:** Best suited to your higher energy weeks, follicular and ovulation. Thanks to the slower, controlled pace and flexible weight options, this class can also work beautifully during your lower energy weeks by choosing lighter weights or reducing the resistance. **Why this works:** Building strength through slower, controlled movement increases time under tension, allowing your muscles to work harder without relying on speed or impact. By combining upper body exercises with deep core activation, this class helps improve posture, stability and functional strength, whilst encouraging greater body awareness and control that carries into everyday movement.