iSculpt Traditional Circuit, Set 6

Grace Lazenby
Year Released: 2006

Categories: Total Body Workouts
- Audio Workout


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iSculpt 6 (60 minutes)

Standing work (27:20) ♥♥♥
▪ Alt. front lunges / Warrior lunge with upper body rowing (5:30)
▪ Small plié 1st position in relevé / Pelvic tucks (2:00)
▪ Quad stretch
▪ Small plié 1st position in relevé / Hips side-to-side (1:30)
▪ Quad stretch
▪ Small plié 1st position in relevé with ball between knees/ Squeeze knees on ball (2:00)
▪ Quad stretch
▪ Static lunges / Warrior lunge with upper body rowing (4:00)
▪ Small triceps extensions / Triceps stretch
▪ Posterior delt lift with adduction/ Shoulder stretch
▪ Triceps dips

Core work (11:51) ♥♥♥
▪ Ball lifts x 100 (3:00)
▪ Roll up with ball / Add an oblique twist (2:00)
▪ Isolation with ball between knees (2:30)
▪ Double knee stretch with the ball (1:30)
▪ Rowing with weights (1:30)
▪ Oblique twists with a weight

Floor work (15:35) ♥♥♥
▪ Leg lift with bottom knee bent 90 degrees and top leg extended forward
▪ Leg lift with both knees bent 90 degrees
▪ Knee toes: Tap knee forward and tap toes back
▪ Leg lift with legs extended 45 degrees / External rotation at the hip / Internal rotation at the hip
▪ Inner thigh lift with body bar

Stretch (5:23) ♥♥
▪ Seated V stretch, leaning forward then reaching side
▪ Seated bound angle pose
▪ Seated forward bend with one leg bent
▪ Spinal twist

Notes:
▪ I love this workout!!
▪ The standing segment includes great lower body work (3 sets of Lotte Berk pliés). The upper body work is well-integrated and focuses on posterior muscles – triceps, posterior delts, back.
▪ The core segment is short but challenging with lots of reps and great variety.
▪ The floor work is a challenging side series. It is similar to iBallet 11 but has more focused inner thigh work to balance out the outer thigh work.


Instructor Comments:


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