Around the world

This is a Body Sculpting pattern from (pattern 10465)

Okay, here's something I've been using for a long time in my muscle conditioning classes. Just the mere mention of "Around the World", and the whining starts!! (If you've seen it before and used to use it, go back to it. It's a lovely surprise for your participants!!):

You'll need a bench with 2 risers under each end, and a set of dumb bells. They can be by your side or on your shoulders. Remind your beginners that extra resistance is not necessary, and they can just place their hands on their hips.

Everyone faces the front of the room. Place the right foot flat on top of the bench (WHOLE FOOT ON). Make sure the left foot is as far back as possible and the left heel is off the floor.

Begin basic stationary lunges. (Both knees bend at the same time, and NO FORWARD MOTION.)

Immediately on your last rep you take a 1/4 turn left. Keep the right foot on the bench, and this will set you up to do a basic wide squat. Begin basic squats

* Same breakdown as above

Immediately on your last rep you take a 1/4 turn left. Again, keep the right foot on the bench, this will set you up for basic rear lunges. (Your left foot is flat on the floor and right heel is off the bench. Begin basic stationary lunges.

* Same breakdown as above.

Give the legs a quick shake and you're ready for the other side. Repetitions are up to you and your classes level. WATCH THEM CAREFULLY FOR FORM!


Added by Debra at 2:11 PM on Monday, November 12, 2001 EST. Add to favorites (view favorites)
From: Milford, Massachusetts (USA)
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