Sculpt Station

Exercises

High Step Up

Stand with feet hip width apart and toes facing forward. Place one foot on top step and push off your elevated foot to lift your body fully onto the step. Be sure to drive your opposing knee towards your chest. Lower to starting position.

LEVEL 1 3 Step Ups Per Leg Repeat 3x
LEVEL 2 5 Step Ups Per Leg Repeat 3x
LEVEL 3 10 Step Ups Per Leg Repeat 3x

Lat Pull Up

Place hands slightly wider than shoulder width with arms fully extended. Pull your body towards the bar while leaning slightly forward so bar ands behind your head. Squeeze your shoulder blades together. Extend back down.

LEVEL 1 3 Lat Pulls Repeat 3x
LEVEL 2 8 Lat Pulls Repeat 3x
LEVEL 3 12 Lat Pulls Repeat 3x

Tricep Dip

Place palms on step. Extend arms fully and bring your legs into a 90 degree angle. Bend arms at the elbows to lower your body towards the ground while keeping your butt close to the step. Push to extend arms into a straight line. 

LEVEL 1 5 Dips Repeat 3x
LEVEL 2 10 Dips Repeat 3x
LEVEL 3 15 Dips Repeat 3x

One Leg Squat

With toes facing forward, lift one leg off the ground. Bend standing leg to 90 degree angle, lowering your butt to the ground. Drive through the heel to return to standing position. Keep knees in line with your toes.

LEVEL 1 3 Squats/Each Leg Repeat 3x
LEVEL 2 5 Squats/Each Leg Repeat 3x
LEVEL 3 10 Squats/Each Leg Repeat 3x

Assisted Pull Up

With hands shoulder-width apart, align the midline of your chest with the bar. Pull your chest towards the bar while keeping your core and legs in one straight line. To make this easier, bend legs in 90 degree angle.

LEVEL 1 3 Pull Ups Repeat 3x
LEVEL 2 8 Pull Ups Repeat 3x
LEVEL 3 12 Pull Ups Repeat 3x

Ab Crunch

With hands shoulder-width apart, lift both knees towards the chest and engage the core to prevent swinging. Extend legs back down to starting position. 

LEVEL 1 3 Crunches Repeat 3x
LEVEL 2 8 Crunches Repeat 3x
LEVEL 3 12 Crunches Repeat 3x

Glutes Leg Raises

With arms shoulder width apart, place your hands on the bar. Raise one leg, pressing it straight back behind you, and squeeze your glutes at the top of the motion. Pause, and then return to the starting position.

LEVEL 1 3 Raises Repeat 3x
LEVEL 2 8 Raises Repeat 3x
LEVEL 3 12 Raises Repeat 3x

Low Bar Assisted Squats

With hands shoulder-width apart, place your hands on the bar in front of you. Raise one leg, tighten your core and lower your body until your arms are perpendicular with the bar.  Hold, then return to start.  Repeat on alternate leg.

LEVEL 1 3 Squats/Each Leg Repeat 3x
LEVEL 2 5 Squats/Each Leg Repeat 3x
LEVEL 3 10 Squats/Each Leg Repeat 3x