The final Total Body Sculpt workout focuses on glute bridges with tempo variations: single lifts, 2-second up and down rhythms, and pulses. The instructor emphasizes proper form, core bracing, and breathing throughout, ending with eight rapid pulses before moving into cooldown.
All right guys, we are heading into our final interval, interval number 10. You guys have been doing so awesome through this whole workout. We're gonna end with some bridges, so I want everybody to grab a mat and you're just gonna lay back and make sure that your head and neck are fully supported on your mat. Your knees and toes are together— feet are together— and your hands are resting at your side. We're then going to use our core and our hips and pelvis and hamstrings to lift up towards the ceiling. We're gonna start with single time, and then we'll add on some additional tempos. So get ready in 4, 3, 2, here we go. You're gonna lift up and down. Good. So lift everything up towards the ceiling. You're gonna feel this in the core, the glutes, and the hamstrings. Your lower body is really doing all the work here. Good job. Keep squeezing every time up. Give that upper body a little bit of a break. Good job. Lift it up and down. Keep breathing through this. And squeeze and lower. Good job. Couple more like this. 4 more at this tempo. Here's 4, 3. We're gonna go up for 2, down for 2 next. Here we go. You're gonna take it— Up for 2 and then down for 2. You're not really resting for very long on the ground, so try to just keep that momentum and go right up for 2. Good. You're gonna really start to feel this. Again, embrace that fatigue if you can. Take it up and up. Keep squeezing the core as well, especially on the way up. Good job. And down for 2. Lift, lift, and down. One more like this. Up, and now we're gonna just pulse it up towards the ceiling every time. Lift, lift. Good job, everybody. Keep lifting, keep pressing. Keep squeezing that core to protect your back. Nice job. Lift it up, up. Couple more like this. Here's 8, 7, 6, 5. Last 4, 3. Back to single time. Take it down and up. Very nice. Keep it up, you guys. You're doing great. We're almost there. I can see the finish line, so keep going. Give me everything you've got. Down and up. Good job. Couple more like this. Here's 4. Lift. 3. Nice job. 2. And down for 2, up for 2. Down and down. Lift it up and up. Good. Keep going. Keep that breath flowing. Couple more like this. Lift for 2. Good, and lower. Take it up. Couple more. Here we go. Lift up, up, and down, and down. Last one at this pace. We're gonna finish this off. Gimme 8 more pulses up to the ceiling. 8, 7, 6, 5— you've got this— 4 more, 3, 2, and 1. Slowly come down. Very nice. Great job, everybody. That completes our last interval. We are now gonna be heading into our cooldown and stretch next. I will see you soon. Great work.
