Total Body Sculpt

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.

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Total Body Sculpt
  • 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