Heather M's Sculpt Class #1

This is and example of the first 1/2 of one of my (45 minute) Sculpting classes. (If you'd like a good pairing to it for the second 1/2 of class--getting the rest of the bod--try Heather M's Sculpt Class #2. Or at least add some chest work to this, maybe some more glutes/hams, and abs--just to be thorough!)

Equipment used: Stability balls, dumbbells (variety), paper plates (or Gliding Discs, if your facility has them)

• A. Wall squats with bicep curls: stability ball between small of back and wall; dumbbell in each hand; I usually start off legs only squats 4x, then squat with bicep curl coming up 4x, "freeze" in the down (sitting) position of squat and do arms only x4, then legs only x4, and so on. . . until I'm getting "ouch" looks.
• B. One legged side glide with overhead press: front 1/2 of one foot on plate; 2 dumbbells held in "prep" position at shoulders; do several lateral glides, play with the timing and choreography: out for 2, in for 2; out for 3, in for 1; reverse that; keep supporting non-plate knee bent and do several glides with other leg; glide laterally with supporting knee remaining bent and do semi-circular glides; do singles with OH press as legs come together.
• C. One legged rear glide with lateral raises &/or upright rows: same as "B", but with the leg gliding backward; play with timing and choreography as described above.
• D. One arm row/tri/flye combo: with heavier dumbbells, I do one-armed row patterns playing with timing: 3 counts up, 1 down; the reverse of that; pulsing at the top of the move for 3, down on 1; up 2, down 2; good ole singles (up 1, down 1), etc.; immediately switch to a medium dumbbell for tricep kickbacks: I play with timing, then often finish with 8 reps'ish with arm extended palm up "pulses"; lastly, switch down to a light weight, and do rear delt flyes: I usually stick to singles on these because they are fatigued by now and it's a weak area requiring FULL focus--at most I'll vary with up 2, down 2.
• E. Abs on stability ball: I pick 3 exercises and go from one to the other, we stay on the ball because we are going right back through again and I don't want to drop them to the floor yet, add med ball to the moves if you wish.
• F. REPEAT ALL: Go through all of this again with the "other" limbs. So--with the exceptions being Wall Squats and Abs--if you did right leg and arm for B, C, and D, go through doing the left leg and arm. Keep moving!

P.S. I don't do all of the variations in timing every time, by the way. Those were just suggestions to keep it interesting and challenging.

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