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    • Sculpt Choreography Ideas for Fitpros

    Sculpt ideas

    Warm-Up / Setup Use light and heavy dumbbells, mini ball, blocks, and mat Structure: supersets (2 exercises), ~45 seconds each Mix upper + lower body or same muscle groups

    Superset 1 (Light Weights + Lower Body) Heels elevated squat Squat with forward arm reach Squat with reach and open (chest/shoulders) Alternating side bends with weights Combo: side → forward → open Progression: half reps + full reps Variation: single-leg lunge or split squat with arm work

    Superset 2 (Mini Ball – Glutes & Core) Ball behind knee → hip extension (leg lifts back) Knee drives in toward chest (core crunch) Extend leg back again (glute focus) Add tempo: in for 2, out for 2 Switch sides Focus on alignment and controlled spine movement

    Upper Body Strength (Push Focus) Wide-arm kneeling push-ups Slow tempo reps (e.g., down 3, up 1) Scapular control (shoulder blades drawing together) Tempo variations: Down slow, up fast Down fast, up slow
    Lower Body Strength (Heavy Weights) Deadlifts (hip hinge focus) Elbows drive back at top (upper back engagement) Emphasis on heavier load, slower controlCore + Glute (Side Work with Ball) Ball under waist/hip Top leg lifts (glute medius) Arm reaches overhead (core + lateral flexion) Elbow to knee crunch Controlled tempo (2 counts up/down) Repeat on both sides

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    Sculpt gliders and balls

    Lower Body (Gliders Focus) Hip hinge position, slide one leg in and out while stabiliaing upper body Lateral glide: step out to the side, pull back in Cross-body glide: slide leg across the front, then return Reverse lunge with glide: step back and pull knee in Combo: lateral → cross → reverse lunge sequence on same leg

    Advanced Core + Lower Body (Ball + Step) Knees bent, on toes, holding ball between knees Rotate hips side to side while keeping shoulders stable Maintain squeeze on the ball to engage inner thighs Focus on obliques, quads, and core

    Glider Combo (Progression) Reverse lunge with circular leg motion Circle leg outward, then inward Return to center, perform two low pulses Repeat sequence for continuous combo flowU

    pper Body + Posterior Chain (Ball) Prone position with ball under chest Lift arms forward, then pull back and lower Extend arms fully, then return Focus on back, shoulders, and posterior chain activation

    Full Body Functional Movements Cross-body lunge with overhead squat Rotate torso while lunging Alternating forward lunges (right/left) Add rotational arm movements for core engagement Combine cross-lunge + overhead reach for coordination

    Sculpt bands, balls and blocks

    Lower Body (Band Work) Forward lunges with band on shoulders Split/stationary lunges Lunge with hip extension (glute focus) Squat with abduction (banded leg lift at top) Tempo squats (3 down, 1 up) Squat pulses and controlled lifts

    Balance & Stability (Ball Work) Ball behind knee: opposite arm + leg lift (balance/stability) Alternating sides for coordination and control Side balance with ball under waist/ribcage Progression from forearms to kneeling balance position

    Upper Body (Band Work) Bent-over rows (both arms) Upright rows Single-arm bent-over rows (right and left) Single-arm upright rows

    Core Work (Ball) Back supported on ball with core engagement Marching feet while holding trunk stable Crunch/curl movement with hands at templesGlutes & Hips Hip extension from lunge position Banded abduction (outer thighs) Side leg lifts in balance position

    Sculpt mini ball

    Mini Ball Lower Body (Supine) Mini ball under one calf, opposite knee bent Stabilise hips, arms out for balance Small controlled knee circles Extend leg forward and return slowly Bend knee, open out to side (hip abduction) Extend leg forward, then lift upward Repeat sequence on both sides

    Side-Lying Hip Work (Mini Ball Under Waist) Mini ball placed under waist/hips for instability Top leg extended Lift and lower (hip abduction) Bring knee in, extend and lift again Move leg forward and back with control Focus on balance and core engagement Repeat on both sides

    Prone Upper Body + Back Activation Ball under sternum, legs together Engage quads and core Lift chest and reach arms forward Open arms out to sides, then return Controlled lift–reach–open–lower sequence Emphasis on posture and back strength

    Kneeling Core Roll (Ball Under Shins) Kneeling position, ball under shins Roll ball forward while extending body Pull back in with a crunch (pelvic tilt) Maintain rounded spine on return Controlled forward/back rolling

    Standing Balance + Rotation (Ball Under Foot) One foot on mini ball, slight pressure Lean forward slightly, arms lift Open arms and rotate torso Return to centre, lower arms Hands to temples, perform lateral side bends Repeat with rotation to both sides

    GRAB OUR NEW The Sculpt Series – Body Conditioning Ideas

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