Lower Body Sculpt

Equipment needed: body bar and/or hand weights
Muscles worked: glutes, hamstrings, quads, obliques, lower abs
OBJECT OF EXERCISE: work large muscles to state of fatigue for max results

1. BASIC SQUATS - with some added resistance
for resistance use bar over the shoulders (behind your head) or hand weights by your sides

• Basic squat position: feet apart, toes forward, shoulders back, suck in those abs
• Squat down and up 8X
• Squat down and up - 2 count (2 counts down, 2 counts up) - 8X (emphazise "slow, smooth & controlled" movements)
• HOLD in down position for 8 count
• Lower 1 INCH - hold for 8 count
• Raise 2 INCHES - hold for 8 count

AT EASE!

2. BASIC LUNGES - with some added resistance
for resistance use bar over the shoulders or hand weights by your sides

• Basic lunge position: extend foot back, heel up, shoulders back, abs sucked in
• Lunge down and up - 8X
• Change to a 2 count down & up - 8X
• HOLD in down position for 8 count
• Lower 1 INCH - hold for 8 count
• Raise 2 INCHES - hold for 8 count

AT EASE!

3 STRETCH BODY

• Bar over shoulders (if you are using weights, you can hold weights up and rest them on your shoulders in a comfortable position)
• Feet apart, toes forward, shoulders still back, "relaxed" easy squat position
• Turn upper body to the right and hold for 5 count
• Turn upper body to the left and hold for 5 count
• Dip right side to the floor and hold for 5 count
• Dip left side to the floor and hold for 5 count
• Center up, lean forward SLIGHTLY, and dip right end of bar (or elbow if holding weights) towards the floor in front of body and hold for 5 count
-Same with left side

Done!

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