Full-Body Sculpt

Hey, guys. I'm Sarah Shell, and we are kicking it up a notch. Today, we're gonna do a cardio workout. We're gonna go at a quicker pace, get your heart rate up, keep it going. I do have some three pound hand weights that we'll use later. I'm on one red spring, and let's get started. We're gonna start with a little ab warm up here, so come on down, shimmy away from those shoulder blocks just a little bit, so you have some room to curl up. We're gonna throw the hands in the short loops.

Stacking the palms over the shoulders and float the legs up to a tabletop. We're going to settle in here, find your neutral spine, and let's take an inhale. On the exhale, we're just going to curl up taking the arms down by the sides. Checking ourselves. Let's tee the arms out to the side, shoulder height as you lower your head, and just stack those palms again.

So just an arm circle, curling up, good. And then we take it out and around, exhale. Here we go. Take the arms out, lower the head. Let's do one more.

And then we're gonna add in the legs. So let's take the legs out stretching as we curl up, extend the fingertips towards that bar, Good, float down. You can bend the legs into tabletop as you tee the arms out. We go up, reach long, and then float it down. It's on somewhat of a lighter spring, that red spring really gives you the range of motion to really curl up to the tips of those shoulder blades. So it's not holding you back.

So much exhale get as high as you can, plug in that belly. Let's do one more. I lied. Let's do one more so we can pause at the top. Exhale pause, hold. We're gonna go into a little scissor, right leg, high, left leg hovering above that bar.

Here we go for eight. For seven. Get those shoulders out of your ears, reaching those fingertips long towards the bar for five. For four. For three, lift the chest a little bit higher for two on one, float it back. Good. We're gonna take the arms out to the side.

We're reversing the circle, exhale, reach the legs long, squeeze the palms by your hips, and then inhale as you float back. Tee the arms out, exhale curl up. Good. We're just circling those arms really squeezing the lats, so taking those palms all the way squeezing them towards each other as you curl up. Finding that deep contraction, curling up as high as you can, plugging everything in. Let's do four more.

For three. Keep your breath going for two. And we're gonna pause and hold again at the top. Hold it here. Go back to the scissors. Here we go for eight.

Good. Lift the chest. Scoop the low belly out. Let's do four more here for four. For three, lift a little bit higher two, and one, float it down. Awesome, you guys hang up your straps really quick because we're going to do a little, spring change. So let's go to a blue spring, take your red off, lie back down, and then we're just going to reach for the right strap.

So right hand in the short loop, left arm is down by your side. We're gonna focus on our low belly here, stack the palm over the shoulder, and then the left arm is just down by your side. We're gonna float those legs straight and low to start. You're gonna pull the right arm down by your side as you pull your knees in towards the left shoulder. So it's a little, a little, oblique pull in here. So I am lifting my right hip off the carriage, but then I'm gonna anchor it back down to straighten myself out as my arm floats up.

So you're really keeping those legs together. So squeeze inner thighs to keep the legs together. Scoop out that low belly and draw the knees in towards that left shoulder. As much as you can. You got that single arm there, so really press the arm down, keep the shoulder out of the ear.

And let's do four more. We go for four. For three, inhale exhale. For two, I'm kind of like lifting my hips off the chair. Just trying to do a little hip rock here.

Let's do one more for fun, and then we'll hang it up. Good. Float the feet to the bar. Hang up the strap. Hands behind your head. I want you to curl up crunch up.

Try to get those shoulder blades off the carriage. We're gonna come to the balls of the feet. We're gonna go into a little turnout here. So squeeze the heels together. Stretch the legs long, curl up as high as you can. Now, keep looking at your feet, looking at your bar.

We're gonna do a little jump. Make sure to catch your bar, so you constantly you're looking at your bar so you can catch yourself. And you're really trying to lift that chest as high as you can. Squeeze the heels together, inner thighs. Let's do a couple more.

Really jump back so you have that suspension, that hold, before you land. Let's do three more. For three. For two, scoop out that low belly. And one more. Perfect. Lower your head down.

Grab that left strap, hand in the short loop, right arm down by your side, stack this palm, and then float the legs straight and low. We're gonna take the left arm down by our side, pull the knees into the right shoulder, and then take it out. I want you to take those legs as low as you can without arching your back. So maybe they're a little higher. That's okay. But use that low belly to scoop and draw the knees in towards that shoulder.

You do have to go at a little bit of a slower pace because we're on that single arm, that blue spring, it's a little bit lighter. So really just want you focusing in on your abs, not necessarily your arms so much. Let's do three more inhale exhale for two And give me one more. Awesome, float the feet to the bar, hang it up. We're gonna go back to that upper body curling up, crunching up, hold that come to the balls of your feet, heels together, toes apart. Here we go. We're jumping, suspending, holding this contraction, holding those legs as low as you can.

And trying to keep your shoulder blades off the carriage as much as you can. Keep your eyeballs on the bar. So you're not gonna miss your landing. Let's do four more. So good. You guys reach a little bit further. So maybe you jump back a little bit further for three.

Keep that breath going for two. And give me one more. So good. Take it down. Okay. Roll yourself up. Let's go back to our red spring, take the blue off, and we're gonna stand up here, taking the right foot right behind your bar close to your frame, left foot is up against that shoulder block. I really want you to bring your toes forward, so you can stand on that left foot, so you're really on that ball of the foot nice and strong, lengthen that left leg so it's locked in because we're going to transfer our weight from our right leg to our left leg.

Hands on the bar, their shoulder width apart, find this lunge this stretch for a moment, and then we're going to draw on the belly, come forward so you're really on your arms being supported, and you're going to stand on the left leg draw the right knee up towards that right elbow, drop it straight back down to your lunge. So we're hiking up rounding the spine as you draw the knee in towards your chest. And you're catching yourself on the right leg, pushing off and transferring your weight into the left leg, so you can draw that knee into your chest. This one is so fun. Really get your heart rate up.

Your whole body is working. It's very nice. Let's do four more. We go for four. So good. Pike it up. Maybe tuck the chin.

And pull that knee up up up for two. Last one, we're going to find our balance now, bring the carriage in hands to your hips. I'm pitched forward from my waist, all my weight, or 90% of my weight, is on my right leg. We're gonna pump the left leg. Here we go.

So we're firing up this right glute here. I want you to drive your right heel into the floor. Keep your hips nice and square. We're just pumping that back leg, but we're not going with the carriage. We're staying nice and forward over the standing leg.

So that knee is right over your ankle. Let's do five more here for five You're in a nice long spine here for four, for three, push that left leg back, lock it into place, hands go to your bar, dig a little bit deeper. This time, we're gonna come up, swing in the right leg back into a little arabesque, swing it back down right underneath you to catch yourself. We go. Good. So I'm kind of coming up into like a little plank here. I'm not rounding my spine so much.

Keeping it nice and straight, squeezing that right glute to kick the leg back. And then deep lunge to catch yourself. Let's do five more. For four, For three, good. Coming forward, shoulders over wrists, for two. Let's do one more.

We're gonna go back to that balance, back to that pump of the leg. So pitch forward, sing over your right leg. We're burning it out. Let's go for ten. Breathe for nine.

You got it. Eight, seven. Six, so nice. Five more. Stay forward. Stay long. For two and one. Good. Bring it all the way in.

We are gonna do a little flipperoo. So come on down to your forearms. Hands are gonna be holding those shoulder blocks, forearms down. Tuck your toes under on that wooden platform and come out to a little forearm plank for me. We're just gonna hold it here for a second. Want you to find your belly, find your arms, press your chest away from the floor, and we're gonna hold it here. Maybe there's a slight tuck in the tailbone just to really scoop out that low belly and hold it for five.

Breathe for four. Your legs are straight and strong for three. Plug in the belly, resist dumping in the low back for two. On one, we're gonna bend the knees. Exale, press it out.

For 10. Good. I am lifting my hips just a little bit to bring my knees underneath the hips, but I don't want you to necessarily like pike your hips up. Try to keep this flat back here. Breathe. Whoo. I'm getting fired up.

For four, I hope you are too. For three, shoulders down. For two, and we hold on one for five. For plug in the belly more more more for three. For two, on one, take your knees to the carriage, roll yourself up, and let's go to our other side right away, left leg down, right leg up against the shoulder block.

Make sure those toes are forward. Length in the right leg, come down into your deep lunge here, hands are shoulder width apart, and here we go. We do the little knee tuck first, So you're gonna pull the knee in towards your chest, or kinda aim for that left elbow, left knee to left elbow, drop it down into your deep lunge. Using the abs, the arms. And the legs. So full body here. Let's do five more.

Breathe, pull it up. For four. Three, you got it. Keep your breath going. Pike it up.

And then pause and hold. Find your balance, bring the caraj in. Pitch forward from your waist, make sure that left leg is bent, and we pump the right leg in and out. Staying forward on the left leg and keep it going. Good. The hips are nice and square and stable.

And your weight is on that left leg. Let's go for five. For four. Breathe it out. For three. Two.

Let's do one more, extend the leg back, find the hands to the bar, get a little bit deeper in your lunge. Here we go into those plank little airbusk swing backs. You're gonna swing the leg back in the airbusk, swing it forward, find that lunge. Good. Bringing your shoulders over the wrists as you come into this plank. That right leg is nice and strong.

To stabilize you. Let's do five more. Plug in the belly for four. For three, isn't this one fun or two? Let's do one more.

Go back to those little pumps. Bring it in. Here we go. Pump it out for 10. I want you to squeeze in between your shoulder blades. Find your posture here, belly in.

Stay forward, that left knee is right over your left ankle, and keep it going. You got five more. We go five. So good. Four. Three Two, on one, we go back to those planks.

You can do it. Flip around right away. Hands go to shoulder blocks, toes are tucked under on the wooden platform. Press yourself out. Bring your head out in line with your spine. Let's do a little punching arm here.

We're gonna go out an inch in an inch or stacking the shoulders right over the elbows and then take the elbows out an inch for eight For seven. First six, keep your breath going. Five. Don't forget about your abs. Four. So good. Three. Two, On one, bend the knees, we go for eight, bend and stretch. So really stretching behind the knees as you come out into this full plank.

Good. Four more four. Three, press your chest away from the floor for two and one. Bring it in. Nice to your carrot. Come on up. Let's go.

Up even one more notch you guys. We're gonna take all of our springs off. Don't worry. It's gonna be fun. So you have a little insecurity with this carriage.

I want you to shove it all the way back to its home base. Then we're gonna take our hands to the white frame, or to your frame, and make sure again that the carriage is all the way up against the stopper so there's zero movement in the carriage. Our feet are gonna go right in the middle of our carriage, like, right where your knees are. So, right in the middle of your carriage. And then from here, we're going to walk ourselves out to a full plank here.

We're going to do some pike ups, drawing that carriage in, you're going to exhale, pull in the belly, Draw the carriage towards you, look at your toes, and then slow return. Good. We go exhale. Left. So this definitely isn't easy. But we don't have any resistance.

So, really use those abs. Draw the carriage in and up. If you need to, if this is way too much, go back to those knee tucks. Otherwise, pike it up. Slow with control. Let's do three more.

You got this. Exail scoop out the belly. Keep the legs straight ish one more. Good. Take the plank, and we're gonna return just how we started. So the carriages into its stoppers, walk yourself back onto your knees. Woo. Take a deep breath.

Okay. Let's put some springs on. So take yourself back. Let's go to just one yellow spring, and step off for me. We're gonna grab those weights now. And go into a little arm.

So I'm just using one three pound weight. You can use twos or fives whatever feels good for you. Come on down carefully because you're on that light yellow spring, onto your knees. We're kneeling up here. We're gonna take the weight the hand weight into our right hand. And my left hand, I'm using the long loop, you guys.

You can use this short if you want more resistance, but I'm gonna go for the long one. Roll your shoulders back. Our arms are straight out in front of us or straight down in front of you. I'm leaving my thumbs out of it. I'm gonna turn my thumbs out as I raise my arms up, shoulder height, and just float it back down.

Just start with this exhale. It is on this lighter spring. I want you to go super slow with control. Give yourself a pause a hold before you return. Yes. Let's do four more.

For four. Exhale lift. Keep the shoulders out of it. So the shoulders are down. Your neck is out of it. For three, so you're locking those shoulder blades down your back.

For two, let's do one more, and we're gonna add a little squat to it. You're gonna pull your elbows in. By your sides, squat, reach kick out, and then drop it down. We go up, bend the elbows in by your sides hinge from your hips, but keep your chest lifted. Punch away, and then lower. Good. Let's do four more.

We go out. We bent in hinge. Press your hips forward. Your belly is in to support you. You're kneeling up as tall as you can.

See if you can get a little bit taller drop those shoulders down. Let's do two more because I lost count. We go hinge. Press and punch out. One more. And we're gonna add to it.

This time you're gonna punch out, hold it here. We're gonna twist towards the back of your reformer. Twist it back and then just drop the arms down. So here we go. We pull out We twist, get taller, ring out that waist, exhale, pull it back, and then float the arms down. We're gonna add our squat in. So take the arms out, go for your twist, pull in your belly more and more and more.

Bring it back as your arms come down hinge from your hips. Big pull, big reach. Good twist. Take it back. I think we have one more in this. Let's do it. We go.

Reach. Oh my gosh. It's a challenge for sure. Bring it back and take it all the way down. I'm gonna just lower my weight to the floor. Take your strap, hook it up, carefully step off your reformer, and let's go to a blue spring now.

So blue is on yellow is off. Let's go back to some cardio. So step just right in front of your carriage hands to prayer. We're gonna go into a squat. You're gonna do a little tap to the carriage and then just jump together. So we're just tapping the carriage.

You can also, if you don't want to jump, you can also just rise up on your toes and keep the squat going down and up. Yes. Here we go. So we go down. Little hops. Your light on your legs So we're not slamming down. We're really controlling this bend in the knees, sending the tailbone back, pitching forward from your waist. Let's do eight, seven, six, five, so good. Four more.

Four, three, two, and one. Awesome. We're gonna step inside our carriage this time. Or inside your frame but just be aware there's all the ropes so just be careful as you step in. We're gonna step way back. I want you to hinge forward from your hips, reach your fingertips just in front of your shoulder blocks.

And I want you to give me a cat cow here. So my feet are hip width apart. I'm gonna send my tailbone back, shift my weight into my heels, open up the chest, drawing the carriage towards your shins, and then let the carriage float back to its home base as you straighten the legs and round the spine. Here we go, exhale. Open up the chest.

Pull using the backs of the arms, those lats triceps, and then round the spine scoop up the belly. Sit deep into the legs. If you want more resistance, you're gonna kind of step back. Yes. If you want less, you go forward. Good. Keeping the palms flat.

The fingers extended. So we're not gripping. And when you go into the This extension here, I want you to think wide collarbone, and let's do four more. For four, exhale. For three, scoop it out.

Good. For two, put the weight in the heels, lift the toes. Good. Let the carriage float all the way back to its home base. You can place your hands on those shoulder blocks. We're gonna step our feet together, but keep your legs right underneath your hips. I'm going to float my right leg back, keep your left leg right ankle right underneath your hip, so you're nice and supported. Those fingers are going to go or palms are going to go in front of the shoulder blocks.

We're going to pull the carriage towards your shin do a little arabesque lift, a squeeze, and then float the leg down the carriage back towards its home base, and then go again. We squeeze. So, I'm using my triceps and my lats to pull that carriage towards me. I'm maintaining a flat back, and I'm really using my glutes to stabilize myself. Here we go. For eight. Draw in that belly to support your back.

Keep your chest lifted so there's no roundness. In your spine, squeeze pressing those palms towards you for five. Breathe. For four. For three. So you really feel this in your left standing leg. For two and one. Now, bring the carriage all the way back and you can put some weight into your hands this time.

Lift that right leg. We're gonna bend it just a little tap to the floor, bend to kick it back. You're still maintaining this flat back. Your left leg is still really burning because it's supporting you. Just a little tap and a reach. Let's do four more here.

This one's good with ankle weights on. By the way, if you have them, Good for three. For two, let's do one more. We're gonna add to it. Good. This time we're gonna stand on the right leg, bring our hand store ahead.

You're gonna shift your weight over to your right, draw the left knee towards that right elbow. Take it back, we start all over. Hands to your shoulder blocks, kick the right leg back, bring it through to the floor, find your balance, shift, and pull it in. We go. Reaching it back, find your balance, pull it in.

This one can be tricky because of those ropes. So just be careful as you step back in. Let's do four more. Pull that knee towards your chest. So try not to go down with the chest, keep the chest lifted, bring the knee up.

Three. Let's do two more. Moving our entire body, and then let's pause and hold here. We're just gonna pull it in Keep their right leg bent, so you're nice and stable on the right leg. Draw the left knee, and this is like a standing ab exercise, twisting your upper body for eight, seven, stay nice and tall.

For five. Four. So good. Three, two, on one step out of your carriage. Do a little forward fold, shake it out. You're gonna grab your weight while you're down there. Roll yourself up. Let's go back to that arm series, but we're gonna change our springs.

So we're gonna go back to the yellow spring, take the blue off, come down carefully onto your knees, kneeling up, we're gonna grab that strap. Grab your weight shimmy it out. Okay. The weights in our left arm, the right hand has the big loop or the short loop depending on your resistance. We're gonna just start with the lift of the arms. Splitting our arms away from each other, and they draw down to meet. Take the thumbs out so you can really roll those shoulder heads back and keep the shoulder blades locked down your back.

Tie in your belly and catch your breath here. Where you go. Florting it down. Sitting up as tall as you can pull in the belly, the tailbone is shooting straight down for three. And then two more, and we're gonna add that little punch.

So take the arms out, shoulder height. We're gonna bend the elbows in as we hinge from our hips. Punch right back out and then take the arms down. We exhale, lift, reach the arms out, and up hinge with the bend, stretch, and lower. So good you guys.

Punch reach, get taller, float the arms down. Two more. Punch and reach. Last one, we're gonna add in that twist. So punch out. Let's go for that twist right away. Twist towards the back of your reformer.

Take it back and then we hinge as the arms float down. Press hips forward arms out, go for your twist, get taller, pull in that waist, really use your abs to pull yourself back, and then float the arms down. Whoo! This one is a burner. Take it back. Good.

Really concentrating on keeping the shoulders down. Oh, let's do one more. Down reach. Get taller, twist, twist, twist, take it back, pull it in, and then take it down. Drop that weight to the floor, hang up your strap. We're gonna go back to our blue spring take your yellow off and you're gonna just step right off your frame or your reformer standing, your legs are hip width apart.

We're gonna go for those squat jumps, find your squat first, so hinge from your hips, you're going to tap the little carriage and you're going to jump together. Or you're going to stay in the squat, rising up on your toes or just standing tall, alternating tapping. Your carriage, here we go. Light legs, and you're hinging really deep bend in the knees. Get low.

So good. Let's do eight. Seven, six, five, four, three, two. Awesome. You guys, let's step back into our frame. Find your feet hip width apart. We're gonna take our fingers long over the shoulder blocks.

Let's go for that cat call again. Just keep your squat here. Draw the carriage towards your shins. Open up the chest wide collarbone. Good. Round the spine. Straighten the legs, drop the head.

Go again, sit back, shift your weight into your heels, pull the carriage towards you. I need a little bit more resistance here, so I'm gonna walk myself back just a little bit. Shift the weight into the heels, even more and more, send that tailbone back, open up the chest. Exale. Let's do four more.

Just at a steady pace here, straightening the legs, then deep bend in the legs, opening the chest. For two, last one. So nice you guys. Just heel toe walk the feet together. You're gonna take that left leg back.

The right leg is slightly bent right underneath your hip, palms are in front of the carriage. We pull the carriage towards us, little lift with the leg, maintaining this flat back, shoulders down. So good. That right leg or that right glute is really working hard to stabilize you and keep your balance. I want you to draw on that low belly even more. So you get out of your low back.

Let's do four more here. Pressing the palm so use the backs of the arms. Good. For three, lift and squeeze for two, On one, let the carriage go all the way back to its home base. Take that leg, left leg, open up the hip so you can turn the leg out, and then just a little toe tap to the floor and reach it back. I have some weight in my hands for sure, but most of my weight has really on that right leg. So that glute is firing up.

Good. We tap. We reach for four. For three, maintain that slight bend in your right leg. For two, and give me one more. We're gonna add that little knee pull in. So you're gonna stand on the left leg, bring your hands to your head, you're gonna draw the right knee towards the left elbow, take it back, hands to shoulder blocks, kick the left leg back.

Here we go. We stand on it, pull it in. We're really just going through the movement. Keeping our balance, shifting our weight from our left back to our right. Let's do four more here for four For three, keeping the chest lifted as that knee comes in. For two, let's do one more, and we're gonna stay there and just draw that knee in, twist Think of this as that standing ab exercise, so we're not rounding forward, keeping our chest lifted for eight for seven, woo, for six, five, four, three, two, and one. Take a forward fold, you guys. I want you to shake it out.

Maybe widen your feet a little bit so they're hip width apart. Cross your forearms, and I want you to hang heavy just slowing your breath, sway side to side like a ragdoll. And then slowly, let's take our hands to the floor, bend your knees, and slowly roll yourself up. Shake out those shoulders. You did a great job.

Thank you so much for joining me.