Sculpt Fitness

Tyler taking part in the ab wheel workout this morning, starting young 😂

First video was wrong:
- Back arched ❌
- Shouldn't be sitting on heels after rep ❌

Second video correct:
- Place the ab roller on the floor in front of you so you are on all your hands and knees (as in kneeling push up position).
- Slowly roll the ab roller straight forward stretching your body into a straight position.
- After a pause at the stretched position, start pulling yourself back to the starting position.

Tip: Go slowly and keep your abs tight at all times.

(Tyler's technique is good just needs a little work 😂)

Main muscles worked: Abdominals :).

Sick of running on the treadmill? Sick of cycling on the spinning bike ? Sick of running 20 meters to a cone in front of you?

Here's a fun way of improving your fitness while doing short interval sprints.

Watch the video below 👀

•Once the ball leaves your foot your imediatealy sprinting after it.
•Do any variation you like even add your own.
•Lets try get 15 sprints, aim to get the ball like 40/60 feet in front. Once you reach the ball take a 10 second rest and straight back into it.

•It doesn't even feel like your doing sprints,
Enjoy 👏

Trying to get this lady fit for summer, hit me up if your dog needs training. Video of our session down in Muckross House today 🐶

Complete core workout - in tabatta form 20 secs on followed by 10 secs rest repeat 7 times. Takes 3 and half mins to complete one round take a minute break, do this 3 rounds in total. How to do each exercise correctly is explained below. Enjoy 👀

Flutter kicks -Exercise Instructions: Start by lying flat on your back on a mat with your arms by your sides and your palms down (if you have an arched back like I do sit your hands underneath your lower back. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. Muscle worked - predominantly targets your abdominal muscles, working the lower abs in particular. They are also a superb workout for your hip flexors, where a large extent of the effect is felt when you are performing repetitions

6 inches - same Idea as the flutter kicks lye flat on mat have your hands by your side or underneath your lower back depending if you have an arched lower back. Feet together, legs straight raise your heels off the ground and hold that position. Muscle worked - lower abdominal muscles.

oblique side to side - lye your back flat on the mat, legs bent just your soles of your feet touching the ground at shoulder width apart. Touch your left hand as far down in the inside of your left shoe then reverse role's on your right side touching the inside of your right shoe, keep swapping back and fort. Muscles targeted - external obliques or love handles.

knee crunch - lye your back flat on the mat, have your feet off the ground, knees close to chest. Hold this position. Now get your shoulders off the mat, start moving towards knees doing sit ups, hand at either side of your head throughout.

leg raisers - lye your back flat on the mat, legs in the air slight bend at the knees, hold this position. hands at your side reaching up touching the tops of your toes, tops of your shoulders should be off the mat back to starting position and repeat.

plank - Get in the pushup position, only put your forearms on the ground instead of your hands.
Squeeze your glutes and tighten your abdominals.
Keep a neutral neck and spine.
Create a straight, strong line from head to toes.
Hold that position.

push ups - Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up.
Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don't lock out the elbows; keep them slightly bent.
Repeat.

Here's a glimpse of the other night's full body workout - Going to be pushing Sarah to the limits three nights a week until her wedding in the summer. Big changes to come 👀

Here's a short video clip of today's overall body workout 🤙

Want to burn calories fast? Try this 30 mins workout.
Type of class - Tabatta (20 seconds on fast as you can / followed by 10 seconds rest repeat 9 times) equals 1 round completed 4mins 30 seconds. Lets complete 6 rounds.

Exercises - Skipping, plank, medicine ball slam, oblique side to side, knee crunch, triceps extensions, straddle jumps, jumping jacks & squat jumps.

Get to work 🔥