Summer Sculpt

This is for a body sculpting class at least and hour or hour and 15 minutes long. Needed equipment: Weighted body bar or weight bar; light dumbells, heavy dumbells, bench, and a mat or towel for ab work.

Warm-Up: Start out with 5-7 minutes of a rhythmic warm-up. Encourage good breathing throughout the workout. Remind them to take frequent water breaks, especially in the warmer weather months! I ususally do toe taps with shoulder rolls, grapevine, heel digs, hamstring curls, etc.

Set 1: Light Dumbells - Upper Body

• Lateral lifts - 12x ending with palms facing out, arms extended from shoulders.
• Chest pulls - 12x ending with palms facing up, arms extended.
• Shoulder lifts - 12x, bring the elbows in to the ribcage, then extend keeping the palms facing up. end with arms extended, palms down.
• Lateral lifts - 12x, palms facing down. resist going down, resist coming up.
• Shoulder shrug/roll - 4 big shoulder shrugs, 4 rolls.

Set 2: Light Dumbells - Lower Body

• Squats with arms crossed at chest - 12x
• Squats with overhead press - 12x
• Single leg squat - right leg - 12x, left leg is used for balance only. Repeat on left leg, with right leg for balance.
• Plie' squat - turn knees and toes out, weights extend to center of body or resting on top of thighs. 12x
• Lunge on left leg, pivot back to center. 12x
• Repeat plie' squat - 12x
• Lunge on right leg - 12x, pivot back to center
• March out 16 counts, stretch with quad stretch!

Set 3: On mat or towel - ABS

• 15 - two-count crunches to warm up abs, end in seated upright position.
• Start in seated position, using abs, roll back half-way, come back to top punch two times to the left, two times to the right, roll back. Repeat for 2 minutes. Roll back to mat to end.
• Extend hands at sides, bring knees to 90. Lift tailbone off mat for a reverse lift. Repeat for 2 minutes.
• Combine moves. Hands behind head, elbows stay wide. Bring knees and elbows together. Encourage proper breathing. Do not hold breath. Repeat for 2 minutes.
• Finish with 15 - two-count crunches.
• Extend arms and legs to stretch abs. Roll over to tummy -- prepare for push-ups.
• Two sets of 12 pushups. Extend into shell stretch between sets.

Set 4: Body bar or weight Bar - Strength

• Bicep curls with bar - elbows stay tucked into body. 12 full range, 4 half way up, 4 from half-way to top, 8 2-count to finish.
• Reverse rows - same weight, hinge forward from hips, flexed knees. Weight starts at top of the knee, draw in toward belly and lower back down. Elbows drive back. 12 full range, 8 2-count to finish.
• Squats - bar is either in barback position across shoulders or cradle hold in front. Squat 12 full-range, pause for 5 seconds, go right into 2 count squats for 12, pause at bottom again, then pulse for 8 counts. Repeat.

Set 5: Heavy Dumbells - Strength

• Overhead press for 12x, then alternate arms.
• Upright row for 12x, then single arm rows.
• Lunges - right leg 12x, pause and pulse for 8 count, 2-count 8x repeat on left leg.

Set 6: Bar, Heavy Dumbells, and Bench

• Chest press with bar
• Chest flies with heavy dumbbells, start double arm, then alternate
• Tricep skull crushers with dumbells
• Glute bridges off bench with weights resting on hips (optional)

Stretch!!

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