Lower Body Sculpt

This class will require:
1. tube with handles (spri tubing)
2. mat
3. bar or dumbbells

Each participant will place a mat and weights/bar at each side of room and a spri tube on one side (which ever side you start on).

This is 4 segments repeated 3 times.

Each segmant starts on one side of room and returns.

Segment 1:

• Spri Tubing
• Standing on the tube with handles at waist or shoulders
• Squat across the room. (looks like a side step/squat)
• When you reach the other side do 30 seconds of side steps (with the tube)
• Squat back to where you started
• 30 Seconds side steps

Segment 2:

• Walking lunges across room
• 1 Leg calf raises 1 minute (put hands on wall lift one foot and do calf raises)
• Walking lunges back
• 1 Leg calf raises with other leg

Segment 3:

• Squat jump, lunge right, squat jump, lunge left. Repeat across room. (See bottom for more desciption if needed)
• Dead lifts using bar or dumbells Set or 20 - 25
• Squat jump lunges back across room
• Dead lifts again

Segment 4:

• Plank walk across room. Get in plank position. Step feet in one step then step hands out one step. So booty will be in air then back to a flat plank position and repeat.
• Inner thighs lifts OR glute squeezes on the mat for 1 minute. Do only one leg
• Plank walk back across room
• Inner thigh lifts or glutes other leg for one minute.

Repeat starting with Segment 1

Squat jumps: Just lower booty back and down in a squat position and jump into air and land returning to lowered squat position. Stand up then step out into your lunge. Step feet back together. Squat jump again. If your class can not do this they can simply squat then lunge rt, squat then lunge left, squat then lunge right, squat lunge left etc.

Please feel free to email me with any questions!

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