Total Body Power Sculpt

Equipment: weighted objects (dumbbells, water bottles, jugs or other), optional elevated surface

Format: Perform the strength circuit for the prescribed reps for 3 rounds. Once complete move on to the tabata circuit. For Tabatas, perform each move for 0:20 with 0:10 rest between. Repeat for 4 rounds, a total of 4:00

Strength Circuit:

Slow burpee to hammer curl (8-12)

Place a weighted object on either side of the top of your mat.
Begin standing at the top of your mat with your core braced and chest upright.
Bend your knees, plant your hands on the mat, and step your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
Maintaining a braced core and flat back, push yourself back up to the starting position.
Step your feet back up to your hands, load the weight in your heels and pick up your weighted objects, driving through the heels to stand with a braced core and elevated chest.
With palms facing each other, a braced core and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
With control, lower the weights to the starting position. Be mindful that you’re keeping your elbows in at your ribcage for the duration of the curl.
Bend your knees to place the weights back on the sides of your mat and repeat sequence for max reps.
MOD: Complete the push-ups with your knees on the mat or complete the burpee with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.

Single leg split squats (8-12 each side)

Begin by standing with feet hip width distance, core braced, shoulders back and down (as if they were against a wall) and a weighted object in both hands.
Step your right leg straight back and bend your knees so that you are in a lunge position with your right knee hovering over the mat. Be mindful that your knees are tracking in line with your toes, not buckling inward and that your hips are square to the wall in front of you.
Drive through your front heel to straighten your legs and stand, keeping your legs in a lunge stance.
Repeat all reps on one leg and then repeat on the other.
MOD: Remove the weighted objects and do this move with just your bodyweight.

Overhead triceps extensions (8-12)

Begin in a kneeling or standing position with core braced and shoulders back and down (as if they were against a wall).
Hold one weighted object overhead with both hands (or two lighter weighted objects in both hands) so that your arms are straight overhead.
Slowly lower the weight behind your head by bending your elbows, being mindful of not letting the elbows flare out too much.
Once your forearms move beyond parallel to the floor, bring the weight back up to the starting position and repeat for max reps.
Your upper arms should remain in place throughout the movement so that your elbows aren’t moving too far forward or backward.

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Tabata:

Burpees

Begin standing at the top of your mat with your core braced and chest upright.
Bend your knees, plant your hands on the mat, and jump your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
Maintaining a braced core and flat back, push yourself back up to the starting position.
Jump your feet back up to your hands and drive through the heels to stand or jump.
Repeat for allotted time.
MOD: For low impact, remove jumps and step your feet out and in.
Complete the push-ups with your knees on the mat or complete the entire sequence with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.

Skaters

Begin standing tall with your core braced and chest upright.
Step your right foot back behind you and over to the left as your left knee bends (your right knee will line up behind your left heel).
Bend both knees to lower down into your lunge position, ensuring that your chest remains upright and your front knee does not shoot out over your toe.
Drive through your front heel and laterally hop to the other side to softly land on the ball of your right foot and repeat the curtsy on the other leg. Alternate back and forth.
MOD: Take the jump out of the move and make it low impact by alternating curtsy lunges or reverse lunges.