Super Sculpt Exhaustion

I teach a 30 minute sculpting class after a 30 minute cardio class twice a week. This one seems to work well.

Step with 3-4 risers
GLUTE/LEG WORK

• Squat with weights and right leg on bench, left leg on floor 16x
• Squat with leg lift left 16X
• Squat with knee raise left 16X
• Pull into lunge, right leg still on bench and weights at the side 16X
• Drop weights and alternate with squat off bench/lunge off bench 16x
• Come to floor and complete 16 sumo squats and 10 squat jumps
• End with a hold in a sumo squat position (wathcing knee alignment)
• Pulse sumo to exhaustion

Repeat all with the right side of the bench and left leg on the step.

Biceps/triceps
Knee left on bench
8-10 pound weights.

• Curls 16
• Up 2 down 2 16
• Up 3 down 1 8X
• Hammer curls 16X
• Alternate hammers fast but controled to exhaustion

• Tricep dips 16X
• Skull crushers 16X
• Tricep dips up two down two for 16
• Skull Crushers till exhaustion

Deltoids:
Use 3-5 pound weights. This is a long segment used to tone muscle, using large weigths would be difficult due to the length and movement of the exercises.

• Lateral delt raises 16
• Hold lateral raise (watch form) and make small circles with arms going forward for 16
• Lateral up 2 down 2 Hold and do small circles backwards
• Military press 16X
• Frontal raises both together 16.
• Combo raises cue: frontal raise, pull arms out to side to make lateral, down and repeat 16x
• Dump raises: frontal raises with a turn of the weight to have thumbs pointing down (hence the dump) twist and repeat.
• End with 8 big circles forward and 8 big circles back and then hold lateral raises at side till exhaustion.

Chest and glute work:
Lay on bench with only your shoulder blades on the bench.
Tighten your glutes by bringing your pelvis towards ceiling. Add chest press and butterfly press to this motion. You can pulse glutes while doing your chest press. Play around with this, up 2 down 2, pulse, hold etc.

Abs and you are done!!!

< < Previous Body Sculpting pattern - Next Body Sculpting pattern > >

	Main page - Moves - Music - TBB - Wearables!
	Patterns: Disclaimer / Search / Stats / RSS / Add
	View patterns by month May 2008 April 2008 March 2008 February 2008 January 2008 December 2007 November 2007 October 2007 September 2007 August 2007 July 2007 June 2007 May 2007 April 2007 March 2007 February 2007 January 2007 December 2006 November 2006 October 2006 September 2006 August 2006 July 2006 June 2006 May 2006 April 2006 March 2006 February 2006 January 2006 December 2005 November 2005 October 2005 September 2005 August 2005 July 2005 June 2005 May 2005 April 2005 March 2005 February 2005 January 2005 December 2004 November 2004 October 2004 September 2004 August 2004 July 2004 June 2004 May 2004 April 2004 March 2004 February 2004 January 2004 December 2003 November 2003 October 2003 September 2003 August 2003 July 2003 June 2003 May 2003 April 2003 March 2003 February 2003 January 2003 December 2002 November 2002 October 2002 September 2002 August 2002 July 2002 June 2002 May 2002 April 2002 March 2002 February 2002 January 2002 December 2001 November 2001 October 2001 September 2001 August 2001 July 2001 June 2001 April 2001 March 2001 February 2001 January 2001 December 2000 November 2000 October 2000 September 2000 August 2000 July 2000 June 2000 May 2000 April 2000 March 2000 February 2000 January 2000 December 1999 November 1999 October 1999 September 1999 August 1999 July 1999 June 1999 May 1999 April 1999 March 1999 February 1999 January 1999 December 1998 November 1998 October 1998 September 1998 August 1998 July 1998 June 1998 May 1998 April 1998 March 1998 February 1998 January 1998 December 1997 November 1997 October 1997 September 1997 August 1997 July 1997 June 1997 May 1997 April 1997 March 1997 February 1997 January 1997 December 1996 November 1996 October 1996 September 1996 August 1996 July 1996 June 1996 May 1996 (earliest)	View patterns by type Body Sculpting Cycling BoxAerobics Stability Ball Step Hi/Lo (floor) Abs Quad Step Warmup/Cooldown Double Aquatic Funk Slide Other