Aerobic Body Sculpt 4

Equipment needed: Dynaband, light weights for students with shoulder injuries or newer to strength training 3 & 5 pounds, medium weights for students who are injury free and stronger 5 & 8 pounds, ankleband and rubber ball. This is split into 4 blocks: dynabands, ball, weights and floorwork. You also need a horizontal step. I do each exercise 3 sets of 8.

Warm up: BPM 14-145

• Grapevine with 3 alternating hamstring curls (8)
• V-step left 2x (8)
• Alternating lunges back 4 (8)
• Mambo left 2x (8)
• Sashay left/right/left/right (16)
• Side mambo 4x (16)

Repeat left lead, go into stretches for lower & upper body

Block 1 - Dynabands music at 125-128 bpm

• Double step 4x - arms chest flyes (band behind back)
• Step touch 4x - one arm chest flye only left
• Double step 4x - chest flyes
• Step touch 4x - right arm chest flye only

• Side to side legs - arms overhead lat pull down
• Hold lunge to one side - left arm pull down only
• Side to side legs - overhead lat pulls both arms
• Hold lunge to other side - right arm pull down

• Plie squat position - arms rhomboid squeeze (band in front of chest and pull back squeezing shoulder blades together, elbows in line with arm pits). 8
• Pulse squat no arms
• Repeat plie and rhomboid squeeze 8
• Pulse squat no arms
• Repeat plie and rhomboid squeeze 8
• Pulse squat no arms

• Mambos - arms tricep french presses (band behind back like you are scrubbing your back with a towel, right arm above head, elbow tucked in by ear, left arm down by butt. Press the right arm up & down. 2 sets of 8 & finish with feet together pulse band 8. Repeat mambos left lead with left arm triceps.

• Ankle bands on ankles
• Step touch 4x - squat in place 2x 4x then switch & go left Step T
• Duck walk in a circle around step 8 counts, & squat on the spot 2x do this at least 8x
• Single hamstring curls, doubles, quadruples, and finish with 8 each leg.

Block 2 - Ball

• Side to side legs - place ball between forearms and squeeze 3x 8
• Hold legs center in plie position, place ball in hands, lift arms overhead with elbows close to ears and do triceps press 3x8
• Ball between inner thighs - squeezes
• Hold ball between hand and left outer thigh, side bends rolling the ball down towards the knee and back up towards hip, right arm is reaching diagonally. Repeat other side (works obliques)

Block 3 - weights pitch music down to 118-120

Begin on top of step

• Right lead reverse lunges - arms lateral raise 3 to 5 pounds 3x8
• Left lead reverse lunges - arms alternating frontal raise 3x8
• Stand on top of step - supinate palms and do both arms frontal raise with counts up 3 down 1. 3x8
• On top of step, plie position - upright rows with plie squats 3x8
• L-step left corner & right corner- arms triceps kickbacks
• 3 Basics in center, 1 knee lift - arms hammer curls
• L-step right corner & left corner - arms triceps
• 3 Basics in center, 1 knee lift - arms hammer curls 3x8 on floor feet together
• Out & ins (arms out to side palms up elbows into ribs) press weights out laterally & bring back in 3 x8
• Push & pulls (arms in front,elbows bent, palms up) push weights out in front of body working chest, biceps & front shoulder and pull back in working back) 3x8
• Plie squats holding weights at hips, lift heel 8 counts, then lift the toe 8 counts - repeat other heel/toe
• Side obliques holding weight at outer left thigh, side bend and bring right arm up into overhead press. Change sides

Block 4 - floorwork with dynaband using cool down music - slow

Lay on mat supine - place dynabands around bottoms of feet hold both ends with hands.

• Bring knees into chest and press straight leg out. (for clients with back issues, they will press legs up instead of parallel, or they can also do this with one foot on floor knee bent.) options always!
• Legs are straight up in air - band under feet, press legs open & then close.
• Legs straight up in air - band under feet, bend knees and press back up - works quads fabulously.
• Legs straight up in air - band under feet, hip lifts for lower ab quadrant.
• Side lying with band around foot of top leg, both ends in one hand.
• Side leg lifts, then big leg circles. switch sides.
• Lie supine again - place ball in between thighs.
• Reverse curls squeezing ball as you reverse
• Add upper body for double crunch
• Place ball between ankles - legs straight up in air
• Hip lifts
• No ball - arms straight out sides with palms up
• Slowly lift 4 counts up - hold 4 counts and then hold 3 come down 1.you can then get creative scooping right arm up and then left and then both - etc...

If you have any questions, please email me, I'm always happy to clarify. Lauri

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