Body Sculpting

BASELINE WORKOUT:

Safety: 

1) For those that have knee/ankle injuries (Joe and Shay), they can do alternate exercises for dynamic squats. (Dynamic squats: squat without jumping)

2) Bryan can support his back with Therma balls while doing medicine ball twists.

3) Any weights used will be customized to the client based on any injuries and physical capability monitored by Jackie.

Equipment:

1) Medicine Balls

2) Resistance Bands

3) Dumbbells

BASELINE WORKOUT:

Warm Up

1) Spinning/Treadmills (increasing intensity)   5 minutes

Work Out

Cardio

4 Clients on Treadmills while other clients go through the 4 circuits.

Where appropriate, clients with knee and ankle issues may be put on stationary bikes.

Circuit 1:  Abs, Legs, Chest, Glutes w/ Resistance Bands (15 min.)

1) Resistance crunches - Get in crunch position, put resistance bands around feet, hold on to handles and do crunches. (1 min.)

2) Leg Extensions w/Resistance - 3 sets of 10 (each leg)

3) Resistance Push-Ups:  Place resistance band across back and hold down with hands while doing pushups. (1 min.) 

4) Resistance Band Kickbacks - Stand up and place resistance bands under your feet.. Pull band until tight (approx to hip).  Keeping your leg straight, smoothly kick your heel backward and away from your body at about a 45 degree angle for a distance of about 12-15 inches. Hold your leg at the top of this movement for a one-count and repeat with the opposite leg.   (3 sets of 10 per leg)

Switch and Repeat 

Circuit 2:  Abs, Legs, Chest, Glutes w/Medicine Ball (15 min.)

1) Medicine Ball Twists - Sitting position with feet and floor, knees to chest. Hold a medicine ball with 2 hands, lean back 45 degrees and twist from side to side (for those with back issues, backs can be supported with therma balls).  (3 sets of 15)

2) Medicine Ball Side Lunges - Lunge from side to side while holding medicine ball, extending the ball outwards.  (2 sets of 10 on each side)

3) Medicine Ball Chest Press - While your back rests on the stability ball, press the medicine ball upwards.  (3 sets of 20)

4) Medicine Ball Under Leg Pass - Start by standing with feet hips-width distance apart, holding a medicine ball between your hands, lift your right leg and pass the ball underneath it, transferring the ball from the right to the left hand. Lower the right leg. Lift the left leg and pass the ball from the left hand to the right.  (3 sets of 20)

Switch and Repeat

Circuit 3 – Abs, Legs, Chest, Glutes w/Medicine Ball (15 min.)

1) Medicine Ball Obliques - Lie on your back and raise your legs with your knees bent.   Holding a medicine ball between your knees rotate your legs to the side and then    return to the starting position. Repeat to the other side.  (3 sets of 20)

2) Forward/Backward Lunge with Medicine Ball - Lunge forward holding medicine ball    and hold, return to standing position lunge backwards and hold.  (3 sets of 10- hold for 5 sec.)

3) Medicine Ball Squat Holds - Hold medicine ball chest level, squat half way and hold, squat to ¾  and hold, squat to half and hold, slowly return to standing position. (3 sets-15 sec for each hold)

Switch and Repeat

Circuit 4-Abs, Legs, Chest, Glutes  (15 min.)

1) Reverse Crunch - Lie on mat and place your hands to your side. Bring your knees toward your chest until legs are bent 45-90 degrees. Contact the abs to curl the hips off the floor, reaching the legs toward the ceiling. Lower and repeat.    (3 sets of 15)

2) Scissor Leg Lift - Lay on your side, lift one leg approx. 45 degrees and hold.  (2 sets of 20 on each side)

3) Chest Fly - With Dumbbells in each hand, extend arms outward and bring into chest.   (3 sets of 15)

4) Dynamic squats - start with legs together, hop+spread legs shoulder width apart, squat as soon as feet touch ground, hop+feet together. (those with knee injuries can do modified w/feet shoulder width apart and squat).  (2 sets of 20)

Switch and Repeat

Sexy Stretching (5 min.)

1. Trunk Lift  (increases blood flow to genitals for increased libido www.unisexyfitness.com) (3 reps –Hold 20 sec each rep)

2. Partner Spine Stretch (increases blood flow to genitals, reduces stress and fatigue)- (2 reps-20 sec. hold for each partner)- Feet to feet, one partner pulls other, switch

Other Stretching will follow

1) Hurdler's Stretch

2) Sumo Stretch

3) Knee Crossover

4) Chest Stretch

5) Shoulder Crossover Stretch

6) Child's Pose

7) Triceps Stretch