Every 4 Weeks…
Every 4 weeks my SCULPTAFIT Coaching Team at the Studio in Saint Johns & Mandarin, Florida designs a new configuration, as part of our progressive & multidimensional training method.
After Nikki, Kaci, Corinne and MaryAnne map out the new configuration, MaryAnne schedules a ‘review session’ with me, and she takes me through a demo walk-through/talk-through – where we fine-tune things and add notes for different variations and levels of clients (beginner VS advanced, etc)
Nikki, Director of Smooth Operations, let the camera roll on this ‘review session’ and it came out well, so I thought it would be good to share, and give a small behind the scenes glimpse of how each new monthly configuration sequence is created.
You’ll notice there are 8 SCULPTABOD Fitness Training Units, which are “modified” every 4 weeks, and there are 8 accessory stations, for a total of 16 configuration stations in the sequence.
While not exactly the same as our Ultra-Powerful Recipe in the Studios, you can create a similar “mini” configuration in your home fitness room. Here’s how:
How to Create a Pseudo-Configuration at Home
Let’s focus on a total-body, beginner/intermediate session for this example…
A – set up 8 “stations” wherever you have some space in your home
1 – Basic push up or push-off
2 – Basic Static Plank
3 – Straight Body bridge (reverse plank) with Heels on Ball or Ottoman
4 – Slow Step Up & Downs on Small steps or first step of staircase
5 – Total-Body Bad Turn, Mid-level
6 – Straight Arm Band Push-downs; staggered stance, focus on lats/back and triceps
7 – Slow/Smooth Squat with Single-side Shoulder Press Combo (use light dumbbell when starting out)
8 – Close-grip push-off on bathroom or kitchen counter-top (or you can even use a stairway for this one)
B – Spend 90 seconds at each station
…performing each exercise SLOWLY and IN CONTROL – it’s NOT how many repetitions you get but the QUALITY of the repetitions you do. NO MOMENTUM, NO FAST MOVEMENTS (this is one of the keys to our LIIT, Low-Intensity Interval Training method of fitness)
C – If it’s a 2-sided movement, do 8 repetitions each side
…and if you have more time during that 90 second interval do a few more reps each side (i.e., 4 and 4, etc..)
D – Take a few seconds rest (or more if needed) as you transition between stations.
…As your fitness levels improve you can shorten the transition intervals.
E – If you get through your configuration easily, consider going through it again
…BUT go about it carefully as this can be deceivingly challenging.
F – Build up your ability/capacity slowly
There is no need to rush your progress. It will come as long as you are committed to your personal fitness and optimal health.
Any questions, comments or thoughts?? Please post below – BUT, first be sure to SHARE today’s video and post with your friends, family and co-workers, so they can benefit too 🙂
Thanks for stopping by,