This past summer Rec Sports offered a variety of fitness classes as part of the Be Fit. Be Well. Wellness Program. In addition to Belly Dancing and Rock n’ Ride (an introduction to SCycling), one of the more popular classes was the BodySCulpt class.
Body SCulpt is a style designed to target certain areas of the body with the emphasis of accomplishing a complete body workout. Here is an over view of the format which the Body SCulpt instructor recommends:
Warm up: Should be about 3-4 minutes, no weights but simulation of exercises that we do in lifting portion of class.
Squats: Be sure to sit back into your heels, hands wide on the bar. Make sure the bar is resting on the meaty portion of your back. As you sit back in your heels, roll your elbows forward, chest stays up as you go down.
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Dead lift/dead row: Tip forward from the waist, shaving your legs with the bar. Make sure the bar goes no further down than right below your knees. Come straight back up, squeezing through your gluts, keeping your abdominal muscles engaged. For dead row, start the same as dead lift; pull the bar straight into your navel, keeping the elbows close by your sides. Release bar back down and straighten up by squeezing through the gluts as you come to an upright position.
Chest press: Placing hands wide on the bar use your knee to support the bar as you lower
yourself to the bench. Track bar right across your nipple line and lower to approximately a fist distance from your chest. Push bar straight back up, keeping your wrists straight as you do so.
Triceps’ press: Bring hands into a narrow position. Pull bar down right above your navel, keeping your elbows close to your ribs, then push bar straight back up. For skull crusher, bend elbows as you lower the bar directly above your forehead. Push bar straight back up above your skull. For variation, you can combine both moves alternating each lift.
Lunge: Place bar on the meaty portion of your back. Make sure feet are shoulder distance apart. Take one foot and bring it directly forward. Knees should form a 90 degree angle as you lower to the floor. For variation, you can place the bar vertically along side of you, especially if you have neck or knee issues.
Bicep curl: Hands hip distance apart. Make sure the bar goes through the full range of
motion, all the way up and all the way down, controlling the motion in both directions.
Upright row/ front deltoid raise: Upright row pulls bar up to just below your chin. Make sure your elbows do not come up past your shoulders. Front deltoid raise comes straight out in front; again bar does not come up past your shoulders.
