iSculpt Traditional Circuit, Set 3

iSculpt 3 (60 minutes)

Standing work (23:44) ♥♥♥

▪ Spinal rolls / 2nd position plié / Spinal rolls

▪ Small plié 1st position in relevé / pelvic tucks / plié (1:30)

▪ Quad stretch

▪ Small plié 1st position in relevé with ball between knees / press knees on ball (2:00)

▪ Small plié 1st position in relevé / small plié with pelvic tucks (1:00)

▪ Small plié 1st position in relevé with ball between knees / press knees on ball (1:00)

▪ Quad stretch

▪ Foldover hip extension / Standing pigeon stretch

▪ Row and triceps extension / Triceps pushups x 12

▪ Triceps dips / Triceps stretch

▪ Triceps extensions / Small presses

Core work (13:36) ♥

▪ Rolls ups with weights / Ball lifts (Repeat) (6:30)

▪ Double crunch (3:00)

▪ Oblique lifts (4:00)

Floor work (19:21) ♥♥♥

▪ Straight back lower abdominal lifts (3:30)

▪ Pelvic tucks at the wall with ball between knees and up on toes / Press knees on the ball / Small tuck presses

▪ Pelvic tucks with feet on floor and feet in 1st position / Lift to one side

▪ Pelvic tucks at the wall with ball between knees and up on toes / Double time / Press knees on the ball x 100

▪ Inner thigh lift with body bar

▪ Hip rotation with kick: Externally rotate hip with knee bent, extend leg and bend, lower knee to floor (3:30)

Stretch (3:39) ♥♥♥

▪ Seated V stretch: Leaning forward / Side stretch

▪ Seated forward bend

Notes:

▪ The standing work includes lots of Lotte Berk plies. All lower body up to 15:00 minutes.

▪ Alternative ♥♥♥: 40-minute lower body and abs workout: Skip the last minutes of the standing work and skip the core segment.

▪ The upper body work is mostly triceps (solid 9 minutes).

▪ Core work is ok but pretty repetitive.

▪ Floor work includes LOTS of glutes lifts (about 8 minutes) and inner thigh work.