Total Body Sculpt

Equipment: Weighted objects (optional)

Format: Perform each movement for the recommended reps/time and repeat each superset for 3 rounds

SUPERSET  1

Move 1: Slow Burpee Corkscrew (0:45-1:00)

• Start in a standing position with your feet wider than hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position, holding your belly button in and up to keep your core engaged.
• Perform a mountain climber in the tall plank position by bringing your knees to your chest one at a time.
• Keep your core tight and do a push-up (optional) – jump or step your feet back to the outside of your hands, loading your weight in your heels and use your momentum to power up into a jump.
• MOD: Perform this movement on an elevated surface or take the jump out

Move 2: Lunges with Alternating Biceps Curl (8-12)

Forward Lunge

• Start with your feet hip-width distance apart and your core engaged.
• Take a big step forward with your right leg and begin bending your back knee until it nearly touches the ground in a 90 degree angle.
• As you descend, perform a right arm bicep curl.
• Lower your body until your right thigh is parallel to the floor (ensure your knee is not shooting out over your toe and maintain an upright chest).
• As you stand up, push through your front heel and come to standing.
• Repeat with left leg and left arm.

Reverse Lunge

• Start with your feet hip-width distance apart and your core engaged.
• Step your right foot back behind you, begin bending your back knee. until your back knee nearly touches the ground in a 90 degree angle (as you descend, perform a right arm bicep curl).
• Lower your body until your right thigh is parallel to the floor (ensure your knee is not shooting out over your toe and maintain an upright chest).
• As you stand up, power through your front heel and come to standing.
• Repeat with left leg and left arm.

Move 3: Clamshells to 3 Side Crunch (5 each side)

• Lie on your side with your elbow underneath your shoulder and your knees stacked on top of each other. 
• Lift your hip off the ground while separating your knees as if you are opening a clamshell. 
• With your hip staying lifted, straighten out your top leg and pull it in toward you as your crunch your elbow and knee together for a side crunch. 
• Perform 3 side crunches and then return to start. 

SUPERSET 2:

Move 1: Alternating Crescent Kicks with Pop Squat (0:45-1:00)

• Come into a fighter stance with your left foot slightly in front of your right, and get light on your feet.
• Kick with your back leg, imagining that you’re drawing a crescent with your foot during the kick so it arcs up (as high as you’re comfortable with) and across in front of your body. 
• Once you land, hop to pivot your stance so your left foot is back and crescent kick with your left.
• After one crescent kick on each side, perform a squat or jump squat before you go back into your crescent kicks.
• MOD: You can kick low, or turn it into a knee kick. This is a great way to see how tight your hips are, and if one is tighter than the other.

Move 2: Half Turkish Get Ups (4-6 each side)

• Lay on your back, with your left knee bent and your right leg straight out.
• With your left arm straight up in the air reach toward the ceiling and perform a sit up (you can support and assist yourself by pressing off your right arm.
• As you sit up, press down through your left heel as you squeeze your glutes to lift your hips up off the ground and end in a partial reverse tabletop position. (You’ll support yourself on just the right arm, the heel of the straight right leg, and the surface of your flat left foot, like a tripod.)
• Come to the top of that position, hold for one to two seconds and then slowly reverse this movement by dropping your booty back to the floor and slowly rolling back to your starting position and repeat.

Move 3: Bear Step Planks (5-8)

• Begin in a tabletop position with your hands and knees on the floor, shoulders stacked over your hands and hips stacked over your knees.
• Brace your core and press into the ground lifting your knees 1-2 inches off the ground and holding that position.
• Slowly step one foot back at a time ending in a tall plank position. Hold for a few seconds and step your feet back into the bear crawl position. 
• Repeat this movement back and forth 
• MOD: Do this movement on an elevated surface or hold a bear crawl plank for 5-10 seconds and repeat 5-8 repetitions. 

1. Paoli, Antonio et al. “Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength.” Frontiers in Physiology. Dec 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5744434/