60 Minute Chisel
This is a
Body Sculpting pattern from
www.turnstep.com.
(pattern 16894)
This is a 90 minute class with roughly 30 minutes of cardio, 30 minutes of strength and 30 minutes of abs.
Cardio 1 minute each then speed walk for 1 minute
- Calf jump - arms overhead walk
- Jumping lunges walk
- Side shuffle plank walk walk
- Side ski jump over line walk
- Squat thrusts - more advanced open legs wide walk
- Crawl forward and backward walk
- Pulsing sumo squat - air squat for one count, then jumping air squat walk
- High knee jumps walk
- Plank alternating single leg to shoulder walk
- Double leg jump walk
- Side shuffle walk
- Hamstring jog walk
Strength (bench, weights, mat, band?)
- Bench pushup to side plank hold for 8 (2 sets) (modify on knees)
- Single leg dips: 8 bicep, 7 hammer, 6 rotate, 5 bicep, 4 hammer, 3 rotate, 2 bicep, 1 hammer (2x each leg)
- Alternating lunge forward onto bench holding weight & pulse for 8, 7, 6, 5, 4, 3, 2, 1 (2 sets)
- On bench alternating lunge back pulse & military press for 8, 6, 4, 2 (2 sets)
- Squats - 10 air, 10 pulse, 10 air, 10 hold, 10 air, 10 hover for 2, 10 plie air, 10 plie right, 10 plie left, 10 plie both
- Cable row using band with weight in side lunge
- On stomach on bench put weight between ankles and hamstring curl
- Lean back on bench and l-up-butterfly-open
- Wall sit 1 minute - tap bench (advanced = heel tap)
- Scorpion - tricep overhead extension with alternating hamstring curl
- Incline bench lift and lower 4 count lifting butt, down and bridge up for 8 second squeeze
Abs (mat)
Partners
- Flat foot: rock paper scissors shoot
- Ankles locked: gimme 10 (2x)
- Right feet together: gimme 5 with left hand (2x)
- Left feet together: gimme 5 with right hand (2x)
- Both feet raised together: gimme 10 (2x)
On knees
- Boxer twist
- Straight arm twist
- Spine twist
- Hands behind head side crunches 2 count
On back
- Double crunch extend straight up
- Boomerang - 45*, overhead parallel to floor, 45*
- Frog kicks at 45*
On stomach
- Lift upper, lower, both
- Spread eagle slow, heel beats, scissor
Challenge: reverse plank hold 45 seconds (modify on elbows, must lift butt completely)
Added by
??? at 12:13 PM on Tuesday, October 21, 2008 EDT.
Add to favorites (view favorites)
From: Wilmington, Delaware (USA)