Total Body Sculpt
Welcome to Total Body Sculpt! These workouts are going to be so much fun! There are three major workouts per week plus two Fast45 workouts integrated. This means five full workouts with two rest and recovery days. Each workout will be a total body workout around 8-12 min each and weight is recommended. This can be a kettlebell, dumbbell, plate, or whatever you have on hand. For each move, decreased or increased intensity alternatives are offered and coaching is provided throughout! These videos also provide education on nutrition, mindset, and balance for a whole health approach to life.
-
Total Body Sculpt Introduction
Quick message from Christmas about the Total Body Sculpt program!
-
Total Body Sculpt W1D1
20 seconds of work, 10 seconds of rest
5 Rounds
M1: Lunge Thruster RT
M2: Clean & Press RT
M3: Lunge Thruster LF
M4: Clean & Press LF -
Total Body Sculpt W1D2 Fast45 Connect W4D3
45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: Sit Throughs
M2: Sliding Hip Openers
F1: Sliding Pikes
F2: High Knees -
Total Body Sculpt W1D3
20 seconds of work, 10 seconds of rest
5 Rounds
M1: Curtsy Lunge with High Knee RT
M2: Windmill RT
M3: Curtsy Lunge with High Knee LF
M4: Windmill LF -
Total Body Sculpt W1D5
20 seconds of work, 10 seconds of rest
4 Rounds
M1: Kettlebell Swing
M2: Single Arm Squat to Press RT
M3: Kettlebell Swing
M4: Single Arm Squat to Press LF -
Total Body Sculpt W1D6 Fast45 Connect W5D1
45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: Burpee
M2: Bear Knee to Elbow
F1: Plank Kold
F2: Lateral Hops -
Total Body Sculpt W2D1
45 seconds of work, 15 seconds of rest
3 Rounds
M1: Bent Over Row LF
M2: Step Up with Lunge LF
M3: Bent Over Row RT
M4: Step Up with Lunge RT -
Total Body Sculpt W2D2 Fast45 Connect W3D1
45 seconds of work, 15 seconds of rest x 2
Two 1 minute finishers
M1: Plank Jump w/Knee to Elbow Push Up
M2: Single Leg Romanian Deadlift RT
M3: Plank Jump w/Knee to Elbow Push Up
M4: Single Leg Romanian Deadlift LF
F1: Sumo Squat Jump
F2: Fast Feet Box -
Total Body Sculpt W2D3
20 seconds of work, 10 seconds of rest
6 Rounds
M1: Plank Slide Throughs
M2: Sliding Lunge to Press RT
M3: Sliding Lunge to Press LF -
Total Body Sculpt W2D5
20 seconds of work, 10 seconds of rest
6 Rounds
M1: Alternating Pike Crossovers
M2: Kettlebell Swings RT
M3: Alternating Pike Crossovers
M4: Kettlebell Swings LF -
Total Body Sculpt W2D6 Fast45 Connect W4D1
45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1:Star Jumps
M2: Push Ups
F1: In & Out Abs
F2: Jumping lunges or weighted single arm thrusters -
Total Body Sculpt W3D1
20 seconds of work, 10 seconds of rest
6 Rounds
M1: Single Overhead Squats RT
M2: Single Overhead Squats LF
M3: In & Out Crunches
M4: Speed Mountain Climbers -
Total Body Sculpt W3D2 Fast45 Connect W6D5
45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: Get Up/Get Downs
M2: Shoulder Taps
F1: Flyovers
F2: Star Jumps -
Total Body Sculpt W3D3
20 seconds of work, 10 seconds of rest
5 Rounds
M1: Lunge Thruster RT
M2: Clean & Press RT
M3: Lunge Thruster LF
M4: Clean & Press LF -
Total Body Sculpt W3D5
20 seconds of work, 10 seconds of rest
5 Rounds
M1: Curtsy Lunge with High Knee RT
M2: Windmill RT
M3: Curtsy Lunge with High Knee LF
M4: Windmill LF -
Total Body Sculpt W3D6 Fast45 Connect W5D5
45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: Floor Wipers
M2: Kick Throughs + 1/2 Handstand
F1: Bicycle Crunches
F2: Butt Kicks -
Total Body Sculpt W4D1
20 seconds of work, 10 seconds of rest
4 Rounds
M1: Kettlebell Swing
M2: Single Arm Squat to Press RT
M3: Kettlebell Swing
M4: Single Arm Squat to Press LF -
Total Body Sculpt W4D2 Fast45 Connect W4D5
45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: No PU Burpee, Jumping Lunge
M2: K2E Squats
F1: 5s Negative Push Up
F2: Thigh Taps -
Total Body Sculpt W4D3
45 seconds of work, 15 seconds of rest
3 Rounds
M1: Bent Over Row LF
M2: Step Up with Lunge LF
M3: Bent Over Row RT
M4: Step Up with Lunge RT -
Total Body Sculpt W4D5
20 seconds of work, 10 seconds of rest
6 Rounds
M1: Plank Slide Throughs
M2: Sliding Lunge to Press RT
M3: Sliding Lunge to Press LF -
Total Body Sculpt W4D6 Fast45 Connect W5D3
45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: Jump Squat Burpee
M2: Sexy Back
F1: Curtsy Lunge w/weight or jump RT
F1: Curtsy Lunge w/weight or jump LF
