Samz Sculpt with Tube & Band

Hi everyone,
I am here once again with one hour sculpting session, let me tell you this session really takes your breath away and you feel each part of your body sore the next day so be ready for that....

Using long tube-one foot in tube, handles in hands

• Bicep curls (regular) 1 set of 10
• Bicep curls 1 set of 10 (up for 2 down for 1) 2/1 count
• Bicep curls 1 set of 10 (up for 3 down for 1) 3/1
• Overhead press set of 10, 1 foot in tube, hold handles and lift up from behind till both arms bent at the shoulder level making 90 degree angle with elbows (starting position) Press arms up overhead

Butterfly press set of 10: same starting position as overhead (cue elbows meet in the middle in front of chest)

• Triceps press backs set of 10 with 1 foot in tube (pike body forward, flat back, elbows tight to body, press back and then resist forward movement back to hip level)
• Triceps press backs set of 10 with both feet in band
• Triceps press back 4Xs press back and pulse each for 4.

Chest flys set of 10, lie on floor with tube under upper back, arms out at shoulder level. Press up over chest.

Traveling squats: wear band around ankles or feet

• 2 Squats to the right and 2 squats to the left-repeat-
• March for 4
• 2 Squats to the left and 2 squats to the right-repeat
• Diagonal out heel tap for 8 (right and left = 1)
• 2 Squats to the right with left leg curl and 2 squats to the left with right leg curl-repeat-. march for 4
• 2 Squats to left with right leg curl and 2 squats to right with left leg curl-repeat
• Diagonal toe tap behind opposite heel for 8
• 2 Squats to the right with left leg lateral raise and 2 squats to the left with right leg lateral raise-repeat. March for 4
• 2 Squats to left with right leg lateral raise and 2 squats to right with left leg lateral raise-repeat
• Diagonal heel tap opposite toe for 8
• 2 Squats to the right with left knee lift & 2 squats to the left with right leg knee lift-repeat. March for 4
• 2 Squats to left with right knee lift 2 squats to right with left knee lift-repeat

Outer thigh:
Stand on the middle of the tube with both handles together and hold in the middle or lift each end and rest hands on waist, starting from one end of the room. Walk little steps forward while kicking each leg out to the side...cue "3 o'clock kick and 9 o' clock kick" Watch form, participants should not be swaying side to side, use core strength & stay upright.
Once at the other end of the room turn and go back to where started from.

Inner thighs: each set of 12 reps,

• Open and close legs... lying on floor with tube under lower back and handles on each foot secured, feet flexed, legs extended up over hips
• Add an ankle-cross at top: open legs and while closing cross right leg in front of left....open and close with left in front of right is 1 rep
• At the last rep hold legs open and pulse for 12
• Hold legs wide open and add abdominal crunches with hands behind head
• Crunch up with legs wide open as you lower shoulder blades close legs by crossing ankles over hips
• Hold legs wide open, crunch up and reach for left toe with right hand, lower and crunch up again and reaching up to right toe with left hand.

Keep posting your ideas and keep this site alive and interesting.
Email me for any explanation
Have a good day and Happy Halloween
Samina

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