In this segment of the Total Body Sculpt series, the instructor leads participants through the eighth interval, which targets the hamstrings and glutes. The workout begins with an elbow‑supported half‑circle leg swing, where the trainee extends one leg to the side, points the toe, and traces a semicircular motion while keeping hips square and core engaged. The instructor repeats the movement for both sides, emphasizing toe pointing, hip alignment, and glute activation. The next exercise involves lifting the leg to a 90‑degree angle toward the ceiling, performing small pulsing lifts while maintaining a slight knee bend, again focusing on toe pointing, glute squeeze, and hamstring engagement. Repetitions are counted aloud, and the instructor provides continuous form cues (hip square, core tight, breathing). After completing the sequences on both sides, a brief Child’s Pose stretch is offered for recovery, followed by a reminder to hydrate before moving to the next interval. The overall tone is encouraging and instructional, aiming to ensure proper form and muscle activation throughout the interval.
Chapters
Alright, we are heading into our 8th interval. You guys are doing so great. We're gonna now focus on our hamstrings and our glutes. So we're gonna start by coming down onto our elbows. And we're gonna extend our right leg out to the side. And what you're gonna do is trace a half circle with your toe. And you're gonna come up and over. So that right leg starts. Here we go. You're gonna take it up and over. Up and over. Up and over. Good. So you're pointing that toe. You're keeping both of your hips square towards the mat. Good. And you're really using that foot to accentuate that half circle. Working the glutes and the hamstrings. You guys are doing great. Good. Bring it all the way up and over. Up and over. Good. Keep that leg straight, extend all the way through your toes. 4 more like this. 4. Good. 3. 2. And now let's get that leg up towards the ceiling. Face 90-degree angle up towards the ceiling, and you're gonna point that toe and lift. Every time, little pulses up to the ceiling. Good. You're gonna really feel this in the right gluteus maximus. Good. Keep lifting. Every time. You guys are doing great. Good. Up. And up. You're bending at the knee as you're doing this. Nice job. Gimme 8 more lifts like this. Here's 8, 7, 6. Keep those hips square. Last 4, 3, 2, and 1. Good job. Bring that right knee in and extend that left leg out to the side. Very nice. And now let's bring that leg up and over, pointing the toe. Here we go. Lift it up and over. Up and over. Good. Again, try to keep those hips square to the mat. I know it's hard. But we definitely wanna do that to make sure that hip doesn't ride up. Good. Bring it up and over. Keep squeezing your core, squeezing your glutes. Great job, you guys. Keep it up. Good. Point that toe, extend that leg. Clean half circles. Good. Couple more like this. Bring it up and over. You've got it. Last 4. Good. 3, 2, and nice. Now let's lift that leg up towards the ceiling, 90 degrees. Once again, point the toe, little pulses up. Here we go. Lift, lift every time. Nice job. Squeeze those glutes. You're gonna feel this in the hamstrings as well. Little pulses up and up. Good job, everybody. Keep squeezing. Keep those hips square once again to your mat. Lift, lift. Keep breathing through it. Nice job. You're gonna give me 8 more. Here we go. Last 8, 7, 6, 5, 4, 3, 2, and 1. Good job. Bring your legs down. Feel free to do a Child's Pose stretch just for a second. Catch your breath and come up. Nice job, everybody. Alright, great work. We're gonna be heading into our 9th interval soon, so stay tuned and grab some water.
