Lethal Leslie #37

I had a request for another sculpt class. So I thought I would post to share with everyone. You will need a step, a bar (maybe two bars depending on what you feel like, one heavy one a little lighter), a couple sets of dumbbells a ball, paper plates (you can use the gliding discs if you have them, I forgot the paper plates so I just used the mat), and a mat.

Warm Up

I use the ball in the warm up just doing easy things, V-steps, step touches, ham curls, grapevines, shuffles, squats.

• 1. Using the bar (I also gave them the option of using dumbbells if they wanted to), up on the shoulders, walking lunges. Start at one end of the room and go back. Put the bar down and do 20 jump squats. Do this 3X's through.
• 2. Using the bar, pick it up in the middle in one hand, one foot on the bench and lunge position, and do rows. An option if it gets too hard, put one end of the bar on the floor (near back foot) and grab the opposite end of the bar and row from there. Do both sides then sit and do triceps dips with the bar on your lap and then grab the bar in your hands sitting on the bench and to triceps extensions behind the head. Reps are up to you. Then go through it one more time from the rows.
• 3. Ball & dumbbells - did wall squats and when we would hold it at the bottom I had them do hammer curls. Then going up 2 down 2 had them add hammer curls to that too. We did a lot of this one. Last part we held it at the bottom and I had them move their knee's in & out a number of times.
• 4. Bar - did biceps curls with the bar, 2 up & 2 down, 4 up 4 down, up half way singles, all the way up & down half way, back to 2 & 2.
• 5. Sliding lunges - bar on shoulders, paper plate/matt/gliding disc under one foot, other one planted and do sliding lunges. You pick how many reps.
• 6. Dumbbells - front raises with thumbs to the ceiling, side lats with pinkies to the ceiling. I did this slowly, 2&2, one arm at a time singles, for both front raises & side lats. Then did one of each front raise and side lats.
• 7. Ball - lay on belly on ball feet up off floor, heels together, toes pointing out, lift and lower both legs - reps up to you, then moved body forward so ball is at the knee's and did pushups. Then went back and di the leg lifts again. Then moved forward again (option to go to shins this time) and did more pushups with the hands a little bit wider.
• 8. Dumbbells, lay on ball with head, shoulders and upper back on the ball, glutes lifted and tight, did chest presses, flies and triceps. Varying the counts and reps.
• 9. Sat up on ball, leaned forward so chest is on thighs dumbbells under legs and did reverse flies. Reps up to you.
• 10. Then did abs and stretch.

Hope you can use this. Any questions please email.
Leslie

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