Sonia's Sequential Upper Body Blitz

This is a Body Sculpting pattern from (pattern 16533)

Equipment: dumbbells, mat, step with risers under both ends.

Do each sequence in the order listed. Do each sequence 1x - 3x times through before moving to the next sequence. Use no less than a 4/4 count unless specified differently.

Sequence 1

Place your mat on top of the step and begin by lying supine the long way. Your feet may rest on the floor or on the end of the step. Make sure the back does not arch up - stabilize that core!

Lying supine:

Sitting up at the end of the step:

Sequence 2


With knees soft and feet fairly close together, begin with the dumbbells down at your sides.

Sequence 3

Standing or seated on edge of step or on a chair:

Sequence 4

Lying prone on the floor:

Sequence 5

Turn supine with feet flat on the floor and knees bent. Lift your head and shoulders (optional). Bring the knees to 90 degrees with feet relaxed. Do not let the back arch up. Hold the core steady and neutral.

Stretching should be done between each sequence.

Write if you have any questions or comments. I love to hear from other instructors.


Added by Sonia Lee at 6:08 PM on Sunday, June 24, 2007 EDT. Add to favorites (view favorites)
From: Texas (USA)
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