Sit 'n Lifts

This is a Body Sculpting pattern from (pattern 2344)

Have your participants share a bench and have them get 6 risers per side (yes, 12 total). They will stand in front of the step with with their back to it. Extend the left leg out with heel down and toes pointed up, the right foot is near the step. Now extend the arms out for leverage and tell them "buns to the board!". Remind then to keep the back slightly rounded, abs always tight. Have them do 4 sets of 8 sit 'n lifts, (single reps), then 2 down 2 up 4 times, 4 single reps, 3 down 1 up 4 times, 4 single reps, 1 down 3 up, 4 single reps, now bring the single reps up 1/2 way only, do 4 sets of 8, finish off by pulsing at the 1/2 point for 4 sets of 8. Stretch and switch legs. Remind them to stretch when they've reached their maximum burn and then hop back in. These are intense!! Also tell them they may not be able to get their buns all the way down to the board yet, to go as low as they feel they can and remind them they'll get there. Keep sharing those sculpting ideas, my class is reaping the benefits of your contributions. Thanks!!

Added by Donna Tinnell at 9:22 PM on Wednesday, April 15, 1998 EDT. Add to favorites (view favorites)
From: Orange, California (USA)
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