Cardio Sculpt

Equipment: Bands or weights heavy enough to challenge you after 10 reps keeping good form.

Warm up Jog/Walk 5 minutes, stretch

Shoulder/Squats 3 sets

• Over head press 10 reps
• Deep squat 10 reps (feet shoulder width apart, weight over heels try to go down to a 90 degree angle with thighs to the floor)
• Repeat 2 times

Jog; 3 minutes

Chest/Hamstring 3 sets

• Bench press 10 reps (lay on floor, keep weights over sternum or band goes behind back and choke up on the band until adequate resistance in achieved)
• Hamstring push 10 reps (put weights on hips, push heels into floor to lift hips) Or if no weights have partner apply pressure on hips as you push heels into floor to lift hips.
• Repeat 2 times

Skip; 3 minutes

Back/Lunge 3 sets

• Back Row 10 reps (together or one arm at a time)
• Stationary lunge 10 reps each leg
• Repeat 2 times

Sprint the long sides of the gym, jog the short sides; 3 minutes

Bicep/Legs 3 sets

• Bicep curl 10 reps (both arms together)
• Side step sumo squat 10 reps each leg (stand center and take a big side step into a squat, return to center, grunt :) )
• Repeat 2 times

Jog; 3 minutes

Tricep/Butt 3 sets

• Tricep kickback 10 reps each side (on hands and knees)
• Donkey kick 10 reps each side (on elbows and knees, weight behind knee, lift and lower)
• Repeat 2 times

Adapted from: Kristin Calpino’s 20 minute sculpt on turnstep.com

ABS

Superman; lay down on belly, lift legs straight out and up and arms extended forward and up. Lift legs/arms up and then down till almost touching the ground, repeat for 1 minute

V-sits

· Lie on the floor, stretched out. At the same time lift both legs and upper body up into a V-position with arms reaching up on an angle, shoulders down and chest lifted. Slowly return back to out stretched position. Repeat 8x

· Next come up in same V-sit but twist to the right then return back down. Come up in same V-sit but twist to the left then return back down. Repeat 8x

· Next come up in same V-sit, but bring right leg up, then left leg up, then return both back down. Repeat 8x

· Finally come up in same V-sit, but weighted hands ( or hands on ground) are use to brace you as you lift both legs up and hold for 5 seconds then return back down. Repeat 8x.