30 Minutes to Fitness: Sculpting RX

Sculpting RX is one of Kelly Coffey-Meyer’s newest offerings in her 30 Minutes to Fitness series. The other DVD that came out at the same time is Step Boxing 2.

Sculpting RX contains two 30 minute strength workouts. In the intro, Kelly says that workout #1 involves heavier weights and uses supersets. Workout #2 is a cardio sculpting workout using lighter weights. Both workouts use the same warm up. I really enjoyed both of these workouts. They are both intermediate level workouts that do a great job working you well.

Workout #1 is 36 minutes; 4:30 minute warm up and 1 minute stretch. Equipment: dumbbells and a full step @ 8 inches. Every exercise is done for 10 reps. This is an excellent upper body workout. It is meant to be a total body workout but I felt as if my lower body was hardly worked. I should probably heavy up on the weights I used for the lower body exercises, but I still feel like the amount of work the lower body gets in this workout is inadequate for this to be considered total body. However, the upper body is worked very well. The weights listed below are what I used. In the future I feel like I could use heavier weights for some of the exercises. When I previewed this workout, I remember thinking the music sucked, but when I actually did the workout, I did not notice the music at all.

  1. Hammer curls (raise normal speed, lower slowly) (10# DBs)
  2. Place DBs on shoulders and squat to the side and hold for 3 counts, alternate sides (15# DBs)
  3. Repeat #1
  4. Repeat #2 but instead of holding for 3 counts, pulse for 3 counts
  5. Bicep curls (up 2 counts, down 2 counts) (10# DBs)
  6. Standing behind step, front lunge onto step w/ knee raise, alternate sides (15# DBs)
  7. Repeat #5 & 6
  8. Alternating supination curls (15# DBs)
  9. Squat into deadlift (18# DBs)
  10. Repeat #8 but both arms at same time
  11. Repeat #9
  12. Single arm back row (hinge forward with one foot on step, palm is facing forward, raise normal speed, lower to count of 3) (one 18# DB)
  13. Hold one DB in both hands and do straight arm front raise (one 15# DB)
  14. Repeat #12 & 13
  15. Double arm bent over back rows (palms facing wall behind you) (18# DBs)
  16. Bent arm side raises (7# DBs)
  17. Repeat #15 & 16
  18. Sit on step w/ legs extended in front of you, knees slightly bent and heels on floor, extend arms/DBs so they are even with feet and do back rows, pulling DBs back to ribs (palms facing each other) (18# DBs)
  19. Overhead press (pattern: press overhead, lower halfway, press overhead, lower all the way=1 rep) (7# DBs)
  20. Repeat #18 & 19
  21. Lay on step and do chest flys (18# DBs)
  22. Skull crushers (still laying on step) (10# DBs)
  23. Repeat #21 & 22
  24. Still laying on step do chest press (18# DBs)
  25. Sitting on step, do alternating tricep kickbacks (10# DBs)
  26. Repeat #24  & 25
  27. Push ups
  28. Pulsing tricep dips off step (one rep = 3 pulses)
  29. Repeat #27 & 28

Workout #2 is 31 minutes; 4 minute warm up and 1 minute stretch. Equipment: dumbbells (the warm up has the step but that is because both workouts have the same warm up; the step isn’t used in the warm up and there is no step even present in this workout). Kelly recommends 5-7 pound dumbbells. Kelly used 5 pound dumbbells but recommends 7 pounds if you are strong. I used 5 pound dumbbells, too, but for most of the exercises I do feel like I could have used heavier dumbbells. But there were a few where 5 pounds was as heavy as I could lift. I will need to create a workout card for this in the future so I know what dumbbells to use for each exercise. I did have 6 and 7 pound dumbbells sitting in front of me but I never did grab them. You do each exercise for 45 seconds so I was always afraid that, even though it felt easy in the beginning, I would burn out by the end of the 45 seconds. However that only happened with one of the exercises (#14 below) so I can definitely use the 6 and 7 pound dumbbells in the future. This was a great cardio strength workout with a strong core focus.

  1. Squat; add bent arm side raises
  2. Alternating rear lunges; add alternating front straight arm raises
  3. Sumo squat side to side (alternate sides); add upright rows
  4. (set DBs on floor) 2 knee pulls + side kick, alternate sides
  5. Alternating front lunge; add a rear delt fly when in lunge
  6. Alternating high pulls (DBs at sides, pull DB up and back to shoulder, elbow going back behind you); changes to high pulls w/ both arms at same time
  7. Shallow lunge side to side; add alternating rows (bring DB down to opposite shoe when in lunge and pull back to waist); pattern changes: row to each side then hold in the middle and do 4 alternating rows)
  8. (set DBs on floor) Stand w/ legs wide and shift ribs side to side 4x then reach one arm overhead while leaning to side then reach the other arm overhead to other side
  9. Stand w/ legs wide and arms/DBs in front of you/between legs and “roll” DBs (looks like upper cuts); changes to 4 rolls + one squat
  10. Alternating side lunges; add hammer curls when lunging
  11. Lift one leg straight behind you 2x, alternate legs; add partial hammer curls
  12. (set DBs on floor) Place hands behind head and kick one straight leg in front of you while reaching opposite hand toward toe, repeat on other leg then, with hands behind head, do two standing crunches
  13. Hinge forward and do double arm tricep kickbacks w/ palms facing wall behind you; add a squat each time you do a kickback (Kelly calls them “ski squats”)
  14. Bring DBs to ribs on front of you w/ elbows facing out to side, do double arm tricep kickbacks but out to side of body (Kelly says you are “flaring” your arms out); changes to traditional double arm tricep kickbacks but with palms facing in front of you; changes to alternating the two different kickbacks
  15. Alternating rear curtsy lunges; add an overhead press between curtsy lunges; add double arm overhead tricep extension after the overhead press
  16. (set DBs on floor) With arms in guard, twist arms/ribs side to side 4x + 4 cross punches
  17. (get a mat) Lay on stomach w/ one palm on floor in front of shoulder and other palm on floor near ribs, do a full push up then lower body back to floor and switch hands and repeat
  18. In elbow plank, do a hip drop to each side then pull each knee in under body to chest, keep alternating these two moves
  19. “Duck hand push ups” (on knees with hands wide and fingers turned out away from you)
  20. Come into a lunge position w/ back knee on floor, arms are behind head and elbows out to sides, crunch opposite elbow down to touch front knee
  21. Repeat #20 on other side of body
  22. Lay on back, knees bent and feet on floor, hands behind head w/ elbows out to sides, do basic crunches
  23. Start in same position as #22 but push feet up to ceiling then return feet to floor (reverse crunch)
  24. Still laying on back, knees bent but feet are raised off floor and ankles are crossed, hands behind head and elbows out to side, cross crunch elbow to opposite knee, alternate sides
  25. Still laying on mat but legs are straight and on floor and arms are overhead, sit up while bringing one knee in, grab knee/shin with both hands, pulling it into chest then lower back to start, alternate legs

Premixes:

Workout 1 & 2 (60:35 minutes)

Workout 1 (one set of all exercises) (21:44 minutes)

Workout 2 (no cardio core) (26:57 minutes)

Workout 1 & 2 (intervaled body parts) (38:46 minutes)

Cardio Core & Floor Finisher (18:45 minutes)

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