20 min sculpt

This short, intensive sculpt workout takes about 20 minutes and can be used as part of a cardio intensive class, or stand on it's own in a sculpt class. 10 reps of each, 3 sets with no rest between. Challenging weights.

20 minute weight workout

Shoulder/Squats 3 sets

• Over head press 10 reps
• Deep squat 10 reps (feet shoulder width apart, weight over heels)
• Repeat 2 times
• Rest one minute

Chest/Hamstring 3 sets

• Bench press 10 reps (lay on floor, keep weights over sternum)
• Hamstring push 10 reps (put weights in hips, push heels into floor to lift hips)
• Repeat 2 times
• Rest one minute

Back/Lunge 3 sets

• Back Row 10 reps (together or one arm at a time)
• Stationary lunge 10 reps each leg
• Repeat 2 times
• Rest one minute

Bicep/Legs 3 sets

• Bicep curl 10 reps (both arms together)
• Side step sumo squat 10 reps each leg (stand center and take a big side step into a squat, return to center)
• Repeat 2 times
• Rest one minute

Tricep/Butt 3 sets

• Tricep kickback 10 reps each side (on hands and knees)
• Donkey kick 10 reps each side (on elbows and knees, weight behind knee, lift and lower)
• Repeat 2 times
• Rest one minute

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