Sonia's Twist & Sculpt
This is a
Body Sculpting pattern from
www.turnstep.com.
(pattern 15835)
Equipment: chair (optional); three pairs of dumbbells, light, medium, heavy; gliding disks (or paper plates or carpet squares turned upside down). Make adjustments on the reps as needed for your class. May also pyramid from light to heavy. Note: I use the word twist interchangeably with turn.
Set I
Upper body, standing or seated on chair:
Heavy weights, arms are lifted to chest high and bent at 90 degrees, palms face the front:
- 2-4x, Butterfly/chest press, 4/4 count (16-32)
- 2-4x, Butterfly twist 4/4 count (16-32)
- Begin in butterfly/chest press position, but as you bring the arms in front turn/twist the palms to face you. As you open the arms turn/twist the palms forward again.
Medium weights:
- 4-8x, Butterfly/chest press (32 or 64)
- 4-8x, Butterfly twist (32-64)
Light weights:
- 8-16x, Butterfly/chest press, 2/2 count (32-64)
- 8-16x, Butterfly twist, 2/2 count (32-64)
Heavy weights, standing position:
- 2-4x, Posterior deltoid lifts (16-32)
- Begin with weights down at sides, palms turned into thighs, lift straight arms back.
- 2-4x, Posterior deltoid twist (16-32)
- Begin as above but as you lift twist the hands so the palms face the back/up as you lift.
Medium weights:
- 4-8x, Posterior deltoid lift (32-64)
- 4-8x, Posterior deltoid twist (32-64)
Light weights:
- 8-16x, Posterior deltoid lifts, 2/2 count (32-64)
- 8-16x, Posterior deltoid twists, 2/2 count (32-64)
Lower body - this same sequence will be used for all standing lower body work:
Standing with toes/balls of feet on gliding disks:
- 8x, squat with a 4/4 count (64)
- 16x, squat with a 2/2 count (64)
- 8x, stabilize the left foot and slide the right foot out and in, 4/4 count (64)
- 16x, slide the right foot out and in with a smaller range of motion 2/2 count (64)
NOTE: cue to really press the ball of the foot into the disk when dragging it in and out - this ensures that the adductor is working.
- 8x, slide the right disk back (lunge back) and in - quads should be working on this! 4/4 count, (64) Guard against overextension of the knee.
- 16x, slide back with a smaller range of motion 2/2 count (64)
- 16-32x, 2/2 count: stand up with both feet on the disks. Lift the heels slightly and twist from the waist by turning the knees right and left. (32-64)
Repeat the lateral slides and the slides back on the left.
May repeat the twists (32)
NOTE: option of doing the lateral slides right and then left. Twist for 32 or 64, then do the slides back right and left.
Set II
Upper body, seated or standing position:
Heavy weights:
- 2-4x, biceps curls (16-32)
- 2-4x, biceps twists (32-64)
- 1-4) begin the biceps curls with palms up as usual; twist the weights so the palms face the front as the weights reach the shoulders (back of hands at shoulders)
- 5-8) lower the weights keeping the palms facing the thighs
- 9-12) lift the weights with backs of hands towards body, turning the palms toward the shoulders
- 13-16) lower the weights to start position (palms up, hands near thighs).
NOTE: it helps to remember that you turn the hand position each time you near the shoulders.
Medium weights:
- 4-8x, biceps curls (64)
- 4-8x, biceps twists (64-128)
Light weights:
- 8-16x, biceps curls (64-128)
- 8x, biceps twists (128)
Heavy weights, seated on the edge of the chair (or standing):
- 2-4x, overhead triceps (16-32)
- Arms are extended overhead straight above the shoulders with the palms facing each other (option to do a regular French press):
- 1-4) lower the weights toward the scapulae on the same side
- 5-8) return to start.
- 2-4x, triceps crisscross (16-32)
- Extend both arms overhead with the palms turned to the front:
- 1-4) lower the arms over (on top of) your head (don't touch the head though) so that the right forearm is in front and the left forearm is behind the right.
- 5-8) lift to start.
- Alternate the arm that is in the front.
Medium weights:
- 4-8x, overhead triceps (32-64)
- 4-8x, triceps crisscross (32-64)
Light weights:
- 8-16x, overhead triceps, 2/2 count (32-64)
- 8-16x, triceps crisscross, 2/2 count (32-64)
REPEAT THE LOWER BODY SERIES.
Set III
Upper body:
Heavy weights, standing position:
- 2-4x, upright row with scapular squeeze (16-32)
- 1-2) upright row
- 3-4) squeeze the scapulae together by moving the elbows straight back
- 5-6) release squeeze
- 7-8) lower weights to start
- 2-4x, lateral lift and twist (16-32), weights at sides, palms in:
- 1-2) lift weights laterally with a very slight bend in the elbow
- 3-4) turn the thumbs up
- 5-6) turn the thumbs down
- 7-8) lower the weights to start
- Cue to keep the shoulder joint relaxed and no hunching of the shoulders.
Medium weights:
- 4-8x, upright row and scapular squeeze, 4/4 count (32-64)
- 4-8x, lateral lift and twist (32-64)-or do 4 regular lifts and 4 twists
Light weights:
- 8-16x, upright row with scapular squeeze, keep the 4/4 count (64-128)
- 8-16x, lateral lift and twist (64-128)-or 4-8 regular lifts and 4-8 twists
Heavy weights, standing position or seated on the edge of a chair:
- 2-4x, row: hinging at hips let the hands hang down with palms facing each other; pull elbows back until hands are near the waist,
- 4/4 Count (16-32)
- 2-4x, row and twist - as you row twist the palms up, as you lower the row return hands to face in - 4/4 count (32)
Note: by keeping the hands at the waist or slightly lower you work the mid back more.
Medium weights:
- 4-8x, row 4/4 count (32-64)
- 4-8x, row and twist, 4/4 count (32-64)
Light weights:
- 8-16x, row, 2/2 count (32-64)
- 8-16x, row and twist, 2/2 count (32-64)
MAY REPEAT THE LOWER BODY SERIES OR:
Stretch the upper body then add what you need to from these moves to fill your time:
Abs & Back: Mid-crunch & Twist (reps as needed)
Seated on a mat with feet flat on the floor. Hold one weight in both hands with the hands around the round part at each end. Lean back to about 45 degrees, keeping the core strong and back straight:
- 1-4, crunch up to almost sitting pushing the weight up and out in front,
- 5-8, lower back to 45 twisting to touch the weight towards the floor on the right,
- 9-12, repeat 1-4,
- 13-16, repeat twist to the left.
Lying on your side on a mat bend the bottom leg to help stabilize you, top hand rests on floor in front of you:
- 16x, abduct the top leg with a slightly flexed foot, 2/2 count-may rest a weight on the thigh (not the joint). (64)
16x, abductor twists (128):
- 1-4) turn the toes down and abduct the top leg-lead with the heel,
- 5-8) turn the toes up as you lower-again leading with the heel.
Repeat on the opposite side or insert the hamstring work and then do the abductors on the opposite side.
Lying supine with the heels each resting on a gliding disk:
- 8x, slide the right foot out and in, keeping the core stable and pressing into the disk, 4/4 count (64)
- 8x, repeat left (64)
- 8x, slide both disks out and in (64)
Lift the hips into a bridge stressing core stabilization.
- 4x, slide right foot out and in (32)
- 4x, left foot out and in (32)
- 8x, alternate the slide (64)
- 4x, may try sliding them out/in together! (32)
That's it! Hope you enjoy. Email any questions.
Sonia
Added by
Sonia Lee
at 12:06 AM on Wednesday, April 26, 2006 EDT.
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(Email: sonia726@wildblue.net)
From: Texas (USA)