Advanced Body Sculpting Work-Out


Advanced Level of Difficulty (60+ minute workout)

This is a full body work-out that contains many challenging exercises in a series of high intensity circuits. This is an advanced work-out and is suitable for intermediate to advanced fitness levels.

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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a female doing One Leg Toe Touch Exercise

One Leg Toe Touch

The one leg toe touch is a beginner lower body exercise. This is a challenging beginner exercise that targets the hamstring and also helps to improve balance.

Do 15 reps on each side
LEARN EXERCISE
Picture of a female doing Body Weight Burpee Exercise

Body Weight Burpee

The body weight burpee is a beginner compound exercise. This is an excellent dynamic warm-up exercise that targets the lower body and core and is suitable for any fitness level.

Do 15 reps
LEARN EXERCISE
Picture of a female doing Medicine Ball Lunge Exercise

Medicine Ball Lunge

The medicine ball lunge is a intermediate compound exercise. This exercise targets the lower body as well as the shoulders and arms.

Do 15 reps on each side
LEARN EXERCISE
Picture of a female doing Side Glute Kick-Outs on Bosu Exercise

Side Glute Kick-Outs on Bosu

The side glute kick-out on the Bosu is an intermediate lower body exercise. This exercise targets the gluteus medius and outer thighs and is great for toning the thighs and buttocks.

Do 15 reps on each side
LEARN EXERCISE
Picture of a female doing Bosu Crunch Knee Tuck Exercise

Bosu Crunch Knee Tuck

The Bosu crunch with knee tuck is an intermediate core exercise. This is a challenging exercise that improves core stability and strengthens both the upper and lower abs.

Do 15 reps on each side
LEARN EXERCISE
Picture of a female doing Double Toe Taps on Bosu Exercise

Double Toe Taps on Bosu

The double toe tap on the Bosu is an intermediate core exercise that helps to strengthen and improve core conditioning.

Do 40 reps
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing One Leg Toe Touch with Press Exercise

One Leg Toe Touch with Press

The one leg touch touch with weighted bar shoulder press is an intermediate compound exercise. This exercise requires balance and coordination and targets the hamstrings and shoulder muscles.

Do 12-15 reps on each side
LEARN EXERCISE
Picture of a male doing Walk-Out Push-Up Exercise

Walk-Out Push-Up

The walk-out push-up is a beginner compound exercise. This is a great dynamic warm-up exercise that targets the hamstrings, core and upper body and is suitable for any fitness level.

Do 8-10 reps
LEARN EXERCISE
Picture of a female doing Bosu Trunk Twist  Exercise

Bosu Trunk Twist

The Bosu trunk twist with the medicine ball is an intermediate core exercise. This is a challenging exercise that targets the abs and obliques and also helps to improve core stability.

Do 40 reps
LEARN EXERCISE
Picture of a male doing Heel Kicks Exercise

Heel Kicks

The heel kicks are a beginner exercise that really targets the glutes. This exercise is an excellent way to build up and tone the buttocks.

Do 15 reps on each side
LEARN EXERCISE
Picture of a female doing Bosu Side Plank with Leg Raise Exercise

Bosu Side Plank with Leg Raise

The Bosu side plank with the single leg raise is an advanced core exercise. This exercise targets both the oblique and gluteus medial muscles and would be suitable for advanced fitness levels only.

Do 15 reps on each side
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Reverse Lunge with Shoulder Press Exercise

Reverse Lunge with Shoulder Press

The reverse lunge with dumbbell shoulder press is an intermediate compound exercise. This exercise targets the lower body, core and shoulders. It does require some balance and coordination and would be a great addition to any full body program.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Reclined Body Rows Exercise

Reclined Body Rows

The recline body row is a beginner upper body exercise. This exercise requires upper body strength and targets the back, arms and shoulders.

Do 15 reps
LEARN EXERCISE
Picture of a male doing Overhead Cable Tricep Extension Exercise

Overhead Cable Tricep Extension

The overhead cable tricep extension is a beginner upper body exercise. This exercise isolates the triceps and is great for increasing lean muscle mass.

Do 12-15 reps
LEARN EXERCISE
Picture of a male doing Tricep Dips Exercise

Tricep Dips

The tricep dip is an excellent exercise that works the triceps using your own body weight in a very simple way.

Do 15-20 reps
LEARN EXERCISE
Picture of a female doing Side V-Up Crunch Exercise

Side V-Up Crunch

The side v-up crunch is an intermediate core exercise. This is a very challenging exercise that targets the obliques and outer thighs.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Cross Overs Exercise

Cross Overs

Cross overs are a core excercise that build strength and stamina in the abs. This is a great lower abs exercise.

Do 20 reps
LEARN EXERCISE
Picture of a male doing Scissors Exercise

Scissors

Scissors are a core excercise that build abdominal strength and stamina. This is a great lower abs exercise.

Do 20 reps
LEARN EXERCISE

Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a female doing Plank on Medicine Ball Exercise

Plank on Medicine Ball

The plank on the medicine ball is an intermediate core exercise. This exercise is the progression from the regular plank and has an element of added stability with the use of the medicine ball.

Do this for 1 minute
LEARN EXERCISE