The fifth interval of Total Body Sculpt focuses on standing core work with alternating knee-to-chest and elbow-to-knee pulls, performed slowly first then at double-time. Overhead arm positions raise your heart rate while you stabilize your core and balance. After this final standing segment, you'll move to mat work.
All right everyone, hope you're having a great workout with us! We are having so much fun over here. We're heading into our 5th interval which will be the last one that we're doing standing up and then we'll be heading to our mats. So this one is all standing core work. So we're gonna start by bringing our right knee into our chest for Your arms are gonna come up and you're just gonna pull your knee in, elbow to knee, using the core to do all the work. So you're gonna bring it in and out. We're gonna start slow first just to get used to the move. Good. So try to think of keeping your whole body stable and the core is really what's allowing you to bring that knee up into your chest. Good job. So your arms are there for support, but you're not using them for momentum. We're gonna pick up the pace now, double time. So pull it in every time. Keep squeezing that core. Good. Bring that knee into your chest. If you feel a little bit unstable, squeeze the core a little bit more for balance. So this is balance work just as much as it's standing core work. Good job. Here's 8, 7, 6, 5, 4 more. Good. Last 2 and 1. Shake it out. Alright, we're gonna go right to the other side. So the left knee is now gonna come into the chest. So arms are overhead, single time. Pull it in and out. Good. Just get comfortable on this side. And then we're gonna pick up the pace once again. So find your stable place. One side of your body may be less stable than the other, that's very normal. So just try to compensate by really engaging that core if you're on a less stable side. Good job. 4 more like this. 4, 3, nice work you guys, 2, let's cut this movement in half right here. Pull it in, knee to chest every time. Good, keep breathing, keep that energy level up. Good. Pull it in every time. You've got it. Gimme 4 more right here. 4. Good. 3. Keep it up. 2 and 1. Let's shake it out. We're gonna now lift our knee to our chest in the center. So we're gonna start slow. Knee to chest on the right. Knee to chest on the left. Good. Arms are coming up overhead. We like to keep those arms above the heart to get our heart rates up a little bit higher. Knee and down. So we're still working the core, still working our balance. And 4 more, and then we'll do double time. 4, good. 3, 2, stand up nice and tall. Now double time, knee to chest. Pull it down. Very nice. Good, keep breathing. You guys are doing so well. Good, stand up nice and tall. That knee does all the work by coming into the chest. Last 4. Good. 3 more. 2. And 1. And shake it out. Great job, everybody. Alright, that concludes our standing work. We're gonna be taking it to the mat next. So feel free to grab some water, towel off, and we'll see you in a few minutes. Thank you.
