Sculpt and Tone workout

What a workout! Tonight I taught Sculpt and Tone and whew- it was tough. I biked to and from the gym which was refreshing! The workout was a lot of lower body and probably more cardio than some preferred- but it was worth it.

Equipment used:
Mat
Free weights- I used 8lbs
Bar with plates

Warm up:
Arm circles forward
Arm circles back
Shoulder shrugs forward
Shoulder shrugs back
Neck rolls side to side
Wrist rolls
Ankle rolls
High knees in place
Opposite toe touch
Butt kicks
Air squats for 1 minute
Calves for 1 minute
High knees with free weights over head, chest level and down

Lunge kick back right-30 seconds
Lunge kick back left- 30 seconds
Glute raises both legs on stomach- 30 seconds
Rest
Repeat X3

Lunge kick forward right- 30 seconds
Lunge kick forward left- 30 seconds
Curls -30 seconds
Rest
Repeat X3

Push press with bar-30 seconds
Knee to elbow- 30 seconds
NO REST
Repeat X3

Curl press with free weights- 30
Straight rows with bar-30
Rest
Repeat X3

Squat press with free weights-30
Squat punch with one free weight- 30
NO REST
Repeat X3

Side plank-20 seconds
Middle plank with knee dips- 40 seconds
Side plank- 20 seconds
Rest
Repeat X3

Cool down
Calves with weights
Squat kick outs
Hip flexors

Stretch




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