No equipment required!

This is a Body Sculpting pattern from (pattern 7473)

I like to mix things up by using body weight as resistance. So sometimes in a half-hour Saturday morning muscle pump class, I'll tell them "no equipment today!" They moan because they know I'm about to torture them for 30 minutes and they don't even get a 2 second break to pick up their weights or tubes or whatever.

We do squats, lunges, leg lifts (inside, outside, glute) for the lower body.

We do pushup variations for chest, shoulders and triceps. Wide hands on floor, triangle hands on floor, hands on step and feet on floor, feet on step and hands on floor, super slow, etc.

We do dips off the step for triceps.

For back, we lay on our stomachs with arms extended in front of us. I tell them to pick a spot on the floor right beneath their eyes and focus on it like it's the most fascinating thing they have ever seen (this helps keep their spine in alignment). First we just lift our upper bodies off the floor, very slowly, 2 counts up, 2 counts down. Legs are straight behind us. After about a million of those (kidding), we add upper back to it. First count lift the upper body up, second count squeeze the shoulder blades together with elbows bent, third count straighten arms in front again, fourth count lower the body.

Finally, we do abs, but not traditional abs. I like to do yoga poses as ab stabilizer exercises, now that they're tired. First we do a plank -- get into a pushup position and keep your back as straight and flat as possible, like it's a plank on a pirate ship as though someone could walk on it. Hold it for 30-60 seconds, depending on how mean I'm feeling. Make sure you encourage them to breathe and keep their abs sucked in TIGHT. If it bothers their lower backs, I tell them to cheat a little and stick their butt in the air, but just a little!

We do 2 or 3 sets of these, then I get really mean. Get into the pushup position again, back straight, abs in, but this time lower yourself until you're about 2 or 3 inches from the floor. Now hold it for 30 seconds. I promise you'll be shaking and sweating.

Good luck!

Added by Alexis at 3:00 PM on Friday, July 14, 2000 EDT. Add to favorites (view favorites)
From: Wilmington, Delaware (USA)
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