Heather M's Sculpt Class #2

This is an example of a typical second section of my Sculpt class, which is 45 minutes. A good companion to this is Heather M's Sculpt Class #1, which is more intense standing work for legs, arms, shoulders and back.

Equipment needed: Versacuffs or ankle weights; medicine balls; stability balls

• A. Glute Kick Combo: with versa cuffs on (or ankle weights); prone (tummy down) position on stability ball; hands on floor in front; balanced on one toe; one knee bent 90 degrees, sole of foot to ceiling: we do several glute kicks heel to ceiling ("kick out a ceiling tile") with variations such as obliquely bringing knee down and across the back of the supporting leg's thigh toward floor, then kicking up and slightly laterally; I almost always finish with pulses because they love to hate it; then we transition to ham curls from same start position of kicks, bending and straightening leg, toes pointed; then transition to straight leg raises; then both legs up off floor and straight behind,"scissoring" in and out (abductions); and some "frogs" where the soles of the feet are pressed together while butt squeezes and hikes feet upward (of course we Kegel during frogs! :)
• B: Push-ups on ball: play with timing and safe hand positioning; sometimes it's fun to tell them to go up and down until I say "freeze" and they have to freeze up or down for 4 counts--I "freeze" them very randomly to make it fun and challenging.
• C. Triple Threat: On floor supine (on back); both heels on stability ball; this is a combo of 3 moves, thus the name: 1. Planks--raising butt up and down with legs straight; 2. Ham Curls--start in butt up position of Plank, and roll the ball toward butt by bending legs (this can be done one leg at a time for more advanced participants); 3. Pelvic lifts--start in ball curled into butt position of Ham Curl and do quick pelvic lifts with thighs glued together (adduction) and butt squeezing.
• D. Abs on floor with med ball: I choose 3 exercises or so and move one to the other. Some faves: oblique twists: sitting up, declined back, knees bent---tip knees to one side, med ball to other or tap floor (more advanced pick feet off floor); V-Sits: med ball between knees, upper bod supported on hands behind you--drop upper and lower body (feet off floor) down/apart and crunch all together; Ball Roll Arounds: sitting up, declined back, knees bent--roll the ball around behind your back, quickly twist to the other side to get it, repeat several times before switching sides (fun and effective); Full Body Crunch with Ball: lying supine (on back), legs up, med ball between knees--crunch upper and lower bod together, shoulders and low back leave the floor; Shin Rolls: lying supine, legs up, roll the ball from knees to ankles, play with timing; Oblique Crunches: lying supine, knees bent or with one foot on opposite knee--hold med ball on one shoulder, crunch across bringing ball toward opposite side/knee.
• E. REPEAT ALL: If the first 1/2 of class was lengthy, I do A on both legs and just go through this once, OR I'll do A with one leg, and get the other leg the second time through, and maybe shorten the abs section depending on whether or not I hit abs in the first 1/2 of class.

Enjoy!

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