iSculpt Traditional Circuit, Set 4

iSculpt 4 (58 minutes)

Standing work (23:47) ♥♥

▪ 2nd position plié side-to-side / Spinal rolls (3:00)

▪ Small plié with feet parallel in relevé and ball between knees / Squeeze knees on ball (3:30)

▪ Quad stretch

▪ Small plié in relevé with legs together (1:00)

▪ Quad stretch

▪ Hip extension with knee bent / Hamstring curls (4:30)

▪ Single arm posterior delt lift / Lift, pull in, out and down

▪ Overhead press (in circle), then alt. bicep curls x 4 / Alt. back fly leaning forward

Core work (13:32) ♥♥

▪ Roll up with ball / Side-to-side oblique twist / Ball lifts (Repeat)

▪ Isolation with one leg extended up (2:00)

▪ One legged roll up / Teaser

▪ Walks

Floor work (15:12) ♥♥♥

▪ Hip lifts (knee dancing) (2:00)

▪ Pelvic tucks with ball between knees / Squeeze knees on ball / With one leg extended up (5:00)

▪ Inner thigh lift with leg straight / with knee bent / push back / lift and push back / lift with leg straight (6:30)

Stretch (6:07) ♥♥♥

▪ Seated bound angle pose

▪ Single pigeon

▪ Cat curl

Notes:

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

▪ Alternative: 50-minute lower body and abs workout: Skip the last 9 minutes of the standing work.

▪ Upper body work: shoulders, biceps and triceps.

▪ Solid core work. Too many moves with one leg extended.

▪ Floor work really targets the inner thighs!

▪ Super relaxing stretch. Poses are held for a long time. Calm music.