Sculpt 2/17/22&12/18/21 (heavy/med/long Resistance Band/1 Glider)

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Timer Duration: 44:13 Rollover intervals for more details.

Exercises:
  • High Knee Pulls
  • Arm Circles Jumps
  • Squat Oh
  • Plank Step Leg Forward Rotate
  • Plank To Down Dog Peddle Heels
  • Jacks
  • Rest Grab Meds
  • Upright Row To Front Raise Alt Arms
  • 4 Shrugs To Side Raise
  • Grab Rb For Arrows
  • Resistance Band Arrows
  • Rest Keep Weights For Biceps
  • Pouring Glass Alt Curls
  • Half Way Up And Down Palms Down
  • Hold With Wrist Curl
  • Grab Rb For Turnouts
  • Resistance Band Turnouts
  • Rest Heavy Db’s For Legs
  • R Heel Up Wide Squat2 Counts Down/ Up
  • R Foot Forward Lunge Bounce L Leg Lunge
  • L Heel Up Wide Squat2 Counts Down/ Up
  • L Foot Forward Lunge Bounce R Leg Lunge
  • R Lunge To Wide Squat To L Lunge
  • Rest Med Db Go To Barre For Tricep
  • L Arm Holding Onto Barre Kickback R Arm 2 Counts Up 2 Down
  • Oh Tricep Extends
  • R Arm Holding Onto Barre Kickback L Arm 2 Counts Up 2 Down
  • 15 Secs To Get To Mat
  • Tricep Push Ups 2 Down 2 Up
  • Rest Heavy Db’s For Back
  • Wide Rows
  • Single Alt Rows Palms In To Hips
  • Palms Down Straight Arm Back Lifts
  • Grab Rb For Pull Apart
  • Resistance Band Back Squeeze
  • Rest Go To Wall With Db
  • Reg Wall Sit
  • Rest
  • Wide Wall Sit
  • Narrow Wall Sit
  • Figure 4 L Wall Sit
  • Figure 4 R Wall Sit
  • Rest Go To Mat With Db’s
  • R- L- Together Chest Press
  • Flys
  • Flip To Glider Push Ups
  • Glider Push Ups
  • Rest Stand With Heavy Db’s For Side Lunge Dead
  • (curtsy Lunge R) Side Lunge Hold R Deadlift
  • (curtsy Line L) Side Lunge Hold L Deadlift
  • Slider Squat R To L
  • Wide Deadlifts 2 Counts
  • Rest Go To Mat With Db For Russians
  • Weighted Russian Twist
  • Double Bicycles
  • Flip To Plank With Db Between Legs
  • Reg Plank With Db Between Legs
  • Side Plank - R
  • Side Plank - L
  • Knee Tap. Planks
  • High Knee Pulls 0:30
  • Arm Circles Jumps 0:30
  • Squat Oh 0:30
  • Plank step leg forward rotate 0:45
  • Plank To Down Dog Peddle Heels 0:30
  • Jacks 0:38
  • Rest Grab Meds 0:15
  • Upright row to front raise Alt arms 1:15
  • 4 Shrugs to side raise 1:15
  • Grab Rb For Arrows 0:10
  • Resistance band arrows 1:00
  • Rest Keep Weights For Biceps 0:15
  • Pouring glass Alt curls 1:00
  • Half way up and down palms down 1:00
  • Hold with wrist curl 0:30
  • Grab Rb For Turnouts 0:10
  • Resistance band turnouts 1:00
  • Rest Heavy DB’s For Legs 0:25
  • R heel up wide squat2 counts down/ up 1:00
  • R foot forward lunge bounce L leg lunge 1:00
  • L heel up wide squat2 counts down/ up 1:00
  • L foot forward lunge bounce R leg lunge 1:00
  • R lunge to wide squat to L lunge 1:00
  • Rest Med Db Go To Barre For Tricep 0:25
  • L arm Holding onto barre kickback r arm 2 counts up 2 down 1:00
  • Oh Tricep extends 1:00
  • R arm Holding onto barre kickback L arm 2 counts up 2 down 1:00
  • 15 secs to get to mat 0:15
  • Tricep push ups 2 down 2 up 1:00
  • Rest Heavy DB’s For Back 0:25
  • Wide rows 1:00
  • Single Alt rows palms in to hips 1:00
  • Palms down straight arm back lifts 1:00
  • Grab Rb For Pull Apart 0:10
  • Resistance band back squeeze 1:00
  • Rest Go To Wall With Db 0:25
  • Reg Wall sit 0:30
  • Rest 0:10
  • Wide Wall sit 0:30
  • Rest 0:10
  • Narrow Wall sit 0:30
  • Rest 0:10
  • Figure 4 L Wall sit 0:30
  • Rest 0:10
  • Figure 4 R Wall sit 0:30
  • Rest Go To Mat With DB’s 0:25
  • R- L- together Chest Press 1:30
  • Flys 1:00
  • Flip To Glider Push Ups 0:15
  • Glider push ups 1:30
  • Rest Stand With Heavy DB’s For Side Lunge Dead 0:25
  • (curtsy Lunge R) Side lunge hold R deadlift 1:00
  • (curtsy Line L) Side lunge hold L deadlift 1:00
  • Slider squat r to L 1:00
  • Wide deadlifts 2 Counts 1:00
  • Rest Go To Mat With Db For Russians 0:25
  • Weighted Russian twist 1:00
  • Double Bicycles 1:00
  • Flip To Plank With Db Between Legs 0:15
  • Reg plank with db between legs 0:45
  • Side plank R 0:45
  • Side plank L 0:45
  • Knee tap planks 0:45

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