Body Sculpt and Lift

Warm up

• 5-8 minute warm-up

Light handweights (5 or 6 pounds each)

Single leg dead lift with overhead press (8 on right leg, then switch 8 on left)
• Alternating lunge forward with weights at center of chest - at top of move, open up the weights off the chest and squeeze the shoulder blades together.

Upper body

• Push-ups on floor (3 sets of 8, hold for count of 5 on last set)
• Tricep dips on floor (keep hands/fingers turned back toward butt and bend from elbows - not just moving hips up and down) (2 sets of 12)
• Tricep French press (one single heavy dumbbell overhead, lower weight between shoulders) (one set of 12, then pulse for 8, then open and close from the elbow for 8)
• Reverse flies (light dumbbells, hinging forward on bench) (lift in 2 counts, squeezing shoulder blades together) (2 sets of 8, then one set of pulsing to an 8 count)
• Chest press on bench (loaded heavy bar or heavy hand weights) (3 sets of 8 - vary position of hands to work multiple angles)
• Chest flies on bench (heavy dumbbells) (3 sets of 8, vary position)
• Bicep curls (heavy dumbbells, alternating hammer curl to outside of shoulder) (set of 8 each side)
• Bicep curls (bar or heavy dumbbells) full range of motion all the way up and down (2 sets of 8, pulsing at top for 8 counts, or working in 2 count pattern)
• Shoulder Lateral Lift - light weights - lift to side for one set of 8, lift to front for 8, lift to side for 8, bend at elbow into Lateral Fly, lead with elbow and lift for 8, hold at top and rotate weights to top for 8.

Lower Body

• Pendulum lunge - lunge forward, knee up, lunge back (set of 8 on each leg with light weights)
• Curtsy lunge - light weights, right leg angles back/across, alternate legs for 12 counts total
• Static lunge - lunge back (right leg) down, 2, 3, count, and lift up. (set of 8, then 8 singles, then switch to left leg and repeat)
• Basic squat - heavy weights, hips back, dig in with heels, lift through the gluteals. (3 sets of 8, vary the speed and intensity)
• Plie squat - turn knees and toes out about 45 degrees, weights held at chest or top of thigh. (3 sets, try to go down and hold in squat position for at least a 5 count)
• Hamstring curls - (on all four, use one weight placed behind knee. flex foot and press to ceiling) (set of 12, pulse 8, set of 12). switch legs
• Side series leg lifts (close feet, open knee, extend front, push & pull, pulse - do 12 of each) switch legs

Abs

• Bicycle - cross over opposite elbow to knee, extend through the heel, slow 10 count, then tempo 10, then slow 10 count)
• Plank - hold 1 minute, push up to pike 3 counts, plank 3 counts, total 8 times.
• Side plank - one knee on floor, bring top knee to elbow (crunch) or hold side plank

Stretch!!!

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