In this segment of the Total Body Sculpt workout, the instructor guides participants through the sixth interval, a mat‑based routine focused on side planks and push‑ups. The coach explains proper alignment for both modified (knees) and full‑body (feet/toes) versions, demonstrates the movement, counts eight repetitions per side, and cues participants to keep the core engaged. After completing side planks on both sides, the session transitions to eight push‑ups, again offering options for knees or balls of the feet. The instructor provides continuous verbal cues, counts reps, encourages proper form, and offers brief rest periods before repeating the circuit. The tone remains instructional and supportive, emphasizing body awareness, modification options, and core activation throughout the interval.
Chapters
Hey guys, we are back and we are now heading into our 6th interval, which will be down on the mat. We're gonna be doing some side planks and some push-ups. So I'm gonna be showing some modifications as well as ways to do it full out if you choose. Just listen to your body, take it at your own pace, and don't be afraid to modify. If you need to. So we're gonna start with a side plank. So your right knee is gonna be resting down on your mat. Your left leg is gonna be extended out to the side with both of your hips facing up towards the ceiling. Your right arm is gonna come up, and this is for those that are doing this modified on your knees. If you're gonna be on both feet out in a full plank, you're gonna be on both toes on the floor. So your arm's gonna come up and we're just gonna bring our arms all the way around and then we're gonna come back up. We're gonna do 8 of these and then we'll go to the other side. So everybody get ready. In 4, 3, 2, here we go. So it's up and around. Good. Up and around. Nice job. Bring it all the way down. We're working the waistline and the core as well. And up. Gimme 4 more. And up. 3 more. Good. We're gonna transition soon. 2 more. And last one. And you're gonna bring that arm down and take it over to the right side. So now we're gonna twist over to the other side. The right arm is gonna be up. Here we go. You're gonna bring it all the way around and up. All the way around and up. Good job. All the way down. Squeezing that core. And around. Good. Gimme 4 more. And down. 3 more. Good. Last 2. We're gonna transition into push-ups next. Last one. And you're gonna face down on your mat, and you can either be on the balls of your feet or your knees. We're gonna do 8 push-ups. Get ready. Here we go. Take it down for 8, 7, 6. Good. 5, 4 more. 3. 2. And 1. Good job. Let's come down on our knees, take a rest for a second. Feel free to shake out your arms. Good job. Everyone's doing great. We're gonna now do this once again. So catch your breath, get your bearings again, and we're gonna go back into our side plank. Again, either on the knees or both feet out. So we're gonna now go back to the left side. Bring that left foot out. Good. Hips are facing front, all the way up towards the ceiling. Right arm is up. You're either on your knees or on both feet. Get ready. 4, 3, 2, here we go. Bring it all the way around and up. All the way down. Good job. Up all the way and up and down. Good. 2 more. Bring it down. Last one. We're gonna transition now. Take it down to your mat and take it over to the other side. Right arm is up. Here we go. Bring it all the way around and up. Down and up. Very nice. You guys are doing great. Really squeeze that core. Get that arm up there. Good. And 2 more, and we're gonna do 8 push-ups. Last one. Let's transition now back to the center on your knees or the balls of your feet. Here we go, 8 push-ups to finish this off. 8 and up. Good. 7, get that chest down towards the mat. Good. And up. Down and up. Good. 2 more. Down and up. Last time. And back up. Good job. Bring your knees together and shake out those arms. Great job, everybody. That concludes our first mat segment. We're gonna be moving into our 7th interval soon. See you next time.
