Samz One Hour Sculpt

Samz One Hour Sculpt

Warm-up jog/walk 5 minutes, stretch

UPPER BODY

• Bicep curls. (use heavy weights/bands)
  8Xs Front lift-. 3 counts up single count down, pulse the last for 16 in the middle. Keep upper arms close to body and elbows digging into ribs all the time.
• 8Xs Wide arms bicep curls
  Arms out to side with bent elbows or straight at shoulder height without locking elbows. Bring weights in towards shoulder for 1 count and extend out for 3 counts. Hold the last rep out wide and pulse for 16. Keep upper arms parallel to floor and still and bent from elbow.
• Lateral raise 8 Xs...
  Arms by side and palms facing in, lift out to the side for 3 counts up and lowering for single...at the end of last rep...turn palms out and
  8Xs Lift arms up for single count and lower for 3 counts. Watch the form. Avoid letting upper shoulder rise up.
• Over head press 8Xs...
  Hold weights and bent elbows at shoulder level, wrists right over elbows, palms facing front. Reach up for 3 counts and lower to bent position for 1 count.
• Combo: overhead press and lateral raise 8Xs...
  Extend arms overhead for 1 count and lower to shoulder level for 3 counts now bring them down to sides for 1 count and out to shoulder level for 3 counts...Do all reps.
• Chest press 8 Xs
  Same position as above using chest muscles bring elbows and wrists together in front you for 3 counts and out for 1 count.
• Triceps kickbacks
  8Xs 3 counts back and single count in, pulse the last for 16
  8Xs 1 count lift at back and 3 counts in and pulse last for 16, then switch to other arm. Upper arm lifted back diagonally and still, shoulders square.
• Strech arms after each move

LOWER BODY

• Lunges:
  16Xs Right leg forward and lunge deep-half way up-.deep down again and come up. Stay on the same leg and do all reps. A quick leg shake
• 8Xs Right leg forward again and lunge deep and pulse for 8, half up go deep down and come up. Do all reps.
  Switch leg.
  Remember to take a comfortable step, back heel up all the time, torso vertical, tailbone in the middle, take hips downwards bending back knee to 90-degree angle, avoid front knee extending further to toes.
• Squats 16Xs
  Stand feet wider then hips, toes out to 45-degree angle-Squat deep down-..half way up-.deep down again and come up. Do all reps
• 8Xs Squat deep, pulse for 8, half way up, deep down again and come up.
  Avoid letting knees cross toes level while squating, pushing through heels backward, abs contracted and back straight all the time
• Side lying leg raise 16 xs (use ankle weights and one dumbbell on hip)
  Lie on side with knees bent, abs contracted, upper hand rest in front of chest on floor for support, extend upper leg out in line with upper body, toe in line with heel. Lift leg up for single count up and down, hold the last lift at hip level and pulse 8, 16Xs press knee in to chest and out with heel press in the mid, pump knee in towards chest for 8, keep knee and ankle at hip level all the time.
  8Xs Combo Knee in leg out and lift leg up Pulse knee in for 8, leg in the middle and pulse for 8 and lift up pulse for 8.
• 16Xs Bring upper leg diagonal in front parallel to lower thigh, point toe out and lift leg up, pulse last lift for 8. Hold at middle and
  8Xs Make circles clockwise and then counter-clockwise. Lower leg and stretch....Switch sides

ABDOMINALS

• 25 sit-ups
• 25 scissors
  
• 25 v-sits: leg up in the air straight lift hips up off the ground while bringing upper body into a crunch
• 25 superman
• 30 second spider-man: feet and hands on floor, extend right leg straight out and up to make your body a straight line, hold for 30 seconds and pump extended leg into chest for 8 counts, switch legs

Adapted from: Samina Badshah at 2:04 AM on Sunday, February 6, 2005 EST. www.turnstep.com