Power Sculpt

Goodness, I haven't posted a workout here on my blog in ages!  We've been loving the baseball life this summer as a family in Fresno, but we have been BUSY.  The blog has taken a backseat to preschool, Grizzlies games, pool time, etc.  I've been teaching Power Sculpt and Boot Camp classes at the local gym, and I thought I'd start posting the content of some of those classes, as well as some of my individual workouts.

POWER SCULPT #1:

I) DYNAMIC WARM-UP:
*High Knee March, Butt-Kickers, Fire Hydrants, X-Body Kicks, Lunge to Drive-Up

II) GENERAL WARM-UP:
*20 x Repeaters atop bench
*10 ea. x Lunges w/ front foot on bench
*10 ea. x Lunges w/ back foot on bench
*20 x Repeaters
*10 x Squat Jump up to Squat Land atop bench
*Plank Knee Dip Series (hold plank w/ elbows atop bench; dip knees to touch floor w/o any pelvic movement: 20 x feet together, 20 x feet hip-width apart, 20 x wide legs)
*10 x Squat Jump up to Squat Land atop bench

III) ARM SERIES:
*15 x Push-Up to Hop In
*30 sec. x Cross-Body Punches (w/ 5 lb. dumbbells)
*Tricep Dips (20 x regular; 10 x w/ L leg elevated; 10 x w/ R leg elevated)
*30 sec. x Cross-Body Punches
*45 sec. ea. arm of Seated Bicep Curls
*30 sec. x Cross-Body Punches

IV) Full-Body Strength + Gliders
*15 ea. x Single-Arm Snatch
*15 ea. x Single-Arm Thruster (squat to overhead press w/ one arm (10-15 lb. dumbbell)
*15 ea. x Cross-Body Leg Glide (w/ glider/paper plates under both feet, hold plank, then glide R foot up to L shoulder 15 x's, then switch legs)
*10 ea. x S-A Snatch
*10 ea. x S-A Thruster
*10 x Glider Pike-Ins
*5 ea. x S-A Snatch
*5 ea. x S-A Thruster
*5 ea. leg x 2 sec.-count Mountain Climber to Single-Leg Side Swipe

V) PLYOS and HAMSTRING RUNNERS
*40 ea. leg x Single-Leg Push-Offs on bench
*30 sec. x Glider Hamstring Runners (lay on back with one glider/paper plate under each heel; run)
*20 ea. x Single-Leg Side-to-Side Push-Overs on bench
*30 sec. x Glider Hamstring Runners
*10 x Burpee to Box Jump up to bench
*30 sec. x Glider Hamstring Runners

VI) ARM SERIES: count up - 1 rep ea. up to 10 reps ea. of:
*Upright Row to Bicep Curl to Overhead Press to Tricep Extension

VII) FULL BODY STRENGTH: 2 to 3 x's through
*10 x Split Squat Thrusters (15 lb. dumbbells in ea. hand)
*20 x Bent-Over Row
*10 ea. x Single-Arm Bent-Over Row
*20 x Plank Arch-Pikes

VIII) BACK AND ABS: 2 x through
*20 x Full Leg Lifts
*20 x Tuck-Over Pelvic Tilts
*20 x Suitcase Crunches
*20 x Back Arch-Ups
*20 x Super Mans (jumping jack movement on belly)
*20 x Back Leg and Arm Flutters