Early morning sculpting

We use free weights, barbell, ab rollers, and a step with 3 risers. Use as many reps as you like.

Group 1

• Dumbell pull back curl - Weights at sides, palms up, pull elbows back as far as is comfortable. Slowly curl the weights toward your shoulders.
• Upright rows
• Tricep kickback with pulses - after a set extend the arm back and pulse with palm toward ceiling.
• Bent over lateral raise - lean forward at waist, using the bench for support with the left hand, raise the right arm to the side until it is parallel to the floor. Switch arms.

Repeat Group 1

Group 2

• Alternate forward lunge with double front raise with the arms (light weights)
• Iron cross - start in low squat, toes forward, palms facing each other with the arms extended in front at chest level. As you stand up, move the arms to the side to form a "T". Repeat

Repeat Group 2

Group 3 - with Barbell

• Barbell step ups - place barbell on your shoulders and step up on the bench with right lead. Do as many sets on this leg and then switch legs.
• Double calf raises on bench - let heels hang over bench. With barbell on shoulders lift up on to the toes. Do 8 lifts and then hold for 2 counts in the up position, lower. Repeat
• Squats - barbell on shoulders, feet together squat down and up vary count. 2 down - 2 up, 3 down - 1 up, 1 down - 3 up. Then feet shoulder width apart, vary count.
• Plie squats - barbell on shoulders, toes out 45 degrees, knees over toes and bottom in. Squat down and up, vary the count.
• Balance lift - light weight. Start with weights in hands down at sides with palms facing back. Lift left leg six inches off the floor then extend the left arm overhead. Repeat on other side.

Group 4

• Seated concentration bicep curl - sit on edge of bench with elbow into knee. Repeat on other side.
• Seated rows - arms up at chest level, palms facing each other, pull back squeezing the shoulder blades.

Group 5 - on the Ab Roller

• Chest flyes
• Chest press
• Straight arm dumbell pullover - grasp free weight on both ends,extend arms above chest and lower weight behind head keeping arms straight, then return it to starting position. Keep elbows close to head.
• Tate press - weights in each hand at the chest, palms facing toward the legs. Elbows should be straight out to the side. Extend the arms moving only the forearms. Keeping the upper arm in place. Slowly extend and then return to starting position.

Group 5 - on mat

• 8 Push ups, 10 quick changes underneath, 8 push ups - after the push ups then bring one knee underneath you while still in the plank position and quickly switch with the other knee. Also called mountain climbers.
• Scissors - hands under hips legs about 6 inches off the floor, cross ankles. Can vary with pointed or flexed feet.
• Bicycles - pilates or regular style.
• Plank hold - start with 30 seconds, then 45 seconds. Add a foot extension, about 2-3 inches off the floor for added intensity. If doing the extension, make sure you do both legs.

Stretch and relax.

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