iSculpt Traditional Circuit, Set 9

iSculpt 9 (58 minutes)

Standing work (17:44) ♥♥

▪ 2nd position plié / With a side stretch / With an inner thigh lift / Isometric hold in relevé (4:30)

▪ Small plié feet parallel in relevé (no tuck) / Tap knees together (2:00)

▪ Quad stretch

▪ Squats with side leg lift

▪ Chair pose with chest fly / 2nd position plié with delt lift

▪ Alt. punches and pull back (in lunge position)

▪ Posterior delt lift (in lunge position)

Core work (16:04) ♥

▪ Kick, pulse, pulse and lower (3:00)

▪ Single straight leg (1:30)

▪ Ball lifts x 100 (3:00)

▪ Roll up with a twist (1:30)

▪ Seated oblique twist (0:30)

▪ Isolation with one leg extended / Teaser (5:00)

▪ Reverse plank

Floor work (19:58) ♥♥

▪ Isolation with hips against a wall and legs up (3:00)

▪ Pelvic tucks at the wall with ankles crossed (4:00)

▪ Pelvic tucks at the wall feet in 1st position and toes up with ball between knees / Squeeze knees on ball / Hold isometric / Pull hips down / Squeeze ball and pull hips down (7:00)

▪ Knee dancing (1:30)

▪ Downward dog stretch

▪ Outer thigh lift on knee (2:30)

Stretch (4:37) ♥♥

▪ Single pigeon (3:00)

▪ Seated forward bend, shifting hips back and forth

Notes:

▪ The standing work is all lower body up to 9:20 minutes. I don’t like the upper body work - it feels unbalanced and some moves are awkward (e.g., punches).

▪ There is a lot of core work in this one (19 minutes) and I find the isolation work is overkill (about 8 minutes total!)

▪ Solid floor work with very challenging pelvic tuck series.

▪ My favorite version (35-minute lower body and abs workout): Skip the last 8:24 minutes of the standing work and the core segment.