Total Body Sculpt

29 Jul
Equipment needed: Dumbbells, resistance band, stability ball, mat
Perform each exercise 2X through before moving on to the next exercise. Use heavy enough weights (with good form!) to challenge yourself  (the last rep should be tough).
  1. Single-leg Tilt
    1. Weight in left leg-lift right leg in front
    2. Extend left arm to shoulder height
    3. Tilt forward from hips-swing leg behind you as you try & touch hand to foot
    4. Stand & repeat
  1. Single-arm Chest Fly
    1. Lay upper shoulders on stability ball
    2. Weight in right hand
    3. Slight bend in elbow as you lower weight
    4. Lift & repeat for reps/opposite arm
  1. Single-leg Row on Ball
    1. Place 1 knee on ball-slight bend in opposite knee
    2. Weight in opposite hand-palm facing behind
    3. Lift weight to ribs
    4. Lower & repeat/opposite arm

Curtsy Lunge & Hammer Curl

    1. Weights in hands
    2. Lunge diagonally back with right leg and curl weights to shoulders
    3. Return to center
    4. Lunge diagonally back with left leg and curl weights to shoulders
    5. Repeat
  1. Triceps Push-ups & Leg Lift
    1. Lie on right side-left arm bent in front of chest, fingertips towards head (bottom arm can be resting on floor in front of stomach)
    2. Extend left leg from hip
    3. Straighten elbow and lift upper body off of the ground (leg remains lifted!)
    4. Lower & repeat
    5. Switch sides to complete set

3-way Jump Squat

    1. Feet under hips-10 reps
    2. Feet wider than hips-10 reps
    3. Plie squat-10 reps

Tornado Raise

    1. Lay down-loop band around feet-hold handles and make an “X” with tubes
    2. Lower legs as you make little circles in 1 direction
    3. On the way up, reverse the circles
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One Response to “Total Body Sculpt”

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  1. Day 38 « K.E.P.T. You Fit - July 13, 2012

    […] 4:30pm Body Sculpt is always a fun crowd; they’re a smaller group and regulars of the class, so you can get […]

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