Sonia's Twist & Sculpt

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

< < Previous Body Sculpting pattern - Next Body Sculpting pattern > >

	Main page - Moves - Music - TBB - Wearables!
	Patterns: Disclaimer / Search / Stats / RSS / Add
	View patterns by month March 2011 February 2011 January 2011 December 2010 November 2010 October 2010 September 2010 August 2010 July 2010 June 2010 May 2010 April 2010 March 2010 February 2010 January 2010 December 2009 November 2009 October 2009 September 2009 August 2009 July 2009 June 2009 May 2009 April 2009 March 2009 February 2009 January 2009 December 2008 November 2008 October 2008 September 2008 August 2008 July 2008 June 2008 May 2008 April 2008 March 2008 February 2008 January 2008 December 2007 November 2007 October 2007 September 2007 August 2007 July 2007 June 2007 May 2007 April 2007 March 2007 February 2007 January 2007 December 2006 November 2006 October 2006 September 2006 August 2006 July 2006 June 2006 May 2006 April 2006 March 2006 February 2006 January 2006 December 2005 November 2005 October 2005 September 2005 August 2005 July 2005 June 2005 May 2005 April 2005 March 2005 February 2005 January 2005 December 2004 November 2004 October 2004 September 2004 August 2004 July 2004 June 2004 May 2004 April 2004 March 2004 February 2004 January 2004 December 2003 November 2003 October 2003 September 2003 August 2003 July 2003 June 2003 May 2003 April 2003 March 2003 February 2003 January 2003 December 2002 November 2002 October 2002 September 2002 August 2002 July 2002 June 2002 May 2002 April 2002 March 2002 February 2002 January 2002 December 2001 November 2001 October 2001 September 2001 August 2001 July 2001 June 2001 April 2001 March 2001 February 2001 January 2001 December 2000 November 2000 October 2000 September 2000 August 2000 July 2000 June 2000 May 2000 April 2000 March 2000 February 2000 January 2000 December 1999 November 1999 October 1999 September 1999 August 1999 July 1999 June 1999 May 1999 April 1999 March 1999 February 1999 January 1999 December 1998 November 1998 October 1998 September 1998 August 1998 July 1998 June 1998 May 1998 April 1998 March 1998 February 1998 January 1998 December 1997 November 1997 October 1997 September 1997 August 1997 July 1997 June 1997 May 1997 April 1997 March 1997 February 1997 January 1997 December 1996 November 1996 October 1996 September 1996 August 1996 July 1996 June 1996 May 1996 (earliest)	View patterns by type Body Sculpting Cycling BoxAerobics Stability Ball Step Hi/Lo (floor) Abs Quad Step Warmup/Cooldown Double Aquatic Funk Slide Other