Never heard of a Megaformer? To start, it’s a total-body workout that celebrities like Meghan Markle, Kim Kardashian and Chrissy Teigen swear by. Some call it “Pilates on steroids”, which may sound like an exaggeration. But it is indeed a challenging workout that involves slow movements, resistance and long holds on a Megaformer machine—resulting in increased intensity in every movement and makes your core muscles burn oh-so-good.

See also: 10 Best Fitness Classes Under One Hour

The Megaformer is a highly efficient, low-impact trainer to tone and sculpt your body, but it’s not equipment that you can find in any gym. In fact, H-Kore is the only Lagree Fitness studio in Hong Kong that offers Megaformer workouts in their Central and Quarry Bay locations. Alternatively, you can mimic the Megaformer workout—and get the same results—at home.

In this week’s Monday Motivation, we teamed up with H-Kore fitness instructor Allison Hester to demonstrate signature Megaformer movements and at-home alternatives using gliders and hand weights to challenge and transform your body.