Body Bar Sculpt

Hello, this is a great class that just flows, and is nice when you just want an easy day for yourself. It actually came from a Body Bar book so I can not take all the credit, but I felt everyone should know about it. Basically everything is 16 reps and 2 sets. Feel free to add anything to in, and let us all know if you do.

You will need: Body Bar, step, mat

• Warm-up (your choice)

• Squat/deadlift
  16 reps 2 sets
• Bentover row/ bicep curl
  16 reps 2 sets
• Static lunge (one foot on step) / step -up (same working leg)
  16 reps 2 sets
• One arm row/ rear fly
  16 reps 2 sets
• Reverse lunges/squat (on step)
  16 reps 2 sets
• Push up (with body bar across step)/ pull over
  16 reps 2 sets
• Chest press/ skull crusher
  16 reps 2 sets
• Hip adduction/ hip abduction
  16 reps 2 sets
• Ab stabilization (plank with body bar across step) / ab curl
  16 reps 2 sets
• Supine bridge hip extension/supine bridge hip extension alternating leg lift
  16 reps 2 sets
• Tricep dips bar on lat/ military presses
  16 reps 2 sets

• Abs/ Cool down (your choice)

For the hip adduction/abduction:
Adduction - laying on your right side resting on elbow. Place one end of body bar on right foot the other end on the ground. Left leg is arched up with foot flat on floor behingright leg. Then just lift right leg up with body bar.
Abduction - just switch legs by moving the body bar to the left leg, and lifting the left leg up with body bar.
Then repeat on the other side.

For supine bridge hip extension:
Lay on the ground with feet up on the step. Place the body bar across your lap and then push your hips into the air.

If any of my descriptions are confusing please feel free to email.

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