30 MIN FULL BODY SCULPT – Low Impact, Pilates Style, Light Weights

TopShop · June 13, 2024

30 MIN FULL BODY SCULPT – Low Impact, Pilates Style, Light Weights

By TopShop Yoga and Pilates 20 min apartment friendly workout, 30 min at home workout, 30 min full body, 30 min full body sculpt, 30 min full body workout, 30 min home workout, 30 min workout, 30 min workout at home, apartment friendly workout, at home no jumping workout, full body sculpt, full body sculpt workout, Full Body Workout, full body workout at home, madfit 30 min, madfit full body, no jumping, no jumping 30 min workout, no jumping full body, no jumping workout 21 Comments

Video Transcript

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[Music] [Music] hello everyone welcome back today I’m leading you through a 30 minute full body sculpt workout using light dumbbells today I have my set of three lb dumbbells so I’m using 3 lbs in each hand you definitely don’t want anything too heavy today just something a little light to give you that little bit of resistance so make sure you have those ready to go make sure you have something soft beneath you and make sure you can see your screen so you can follow along with me and without further Ado let’s get to it we have a special guest today she has not been in my workouts recently cuz she’s been inside the house instead of in the studio um we are going to start off with dumbbells in each hand we’re going to be doing marching with our lower body bringing the knees up and our upper body arms are going to come up and down so we’re really controlling those arms thinking about our core slight Bend in those elbows and Palms are facing each [Music] other try and keep your back nice and [Music] straight feelo feel like feel through [Music] b good your second exercise in this set is going to be a squat with a front lateral raise so Palms are facing the ground they’re coming directly out from your shoulders and you’re just going to take a squat as you come down arms come up and down so we’re moving everything as one unit making sure that our arms are not coming way up here we just want them directly out from the shoulders thinking about the core and trying not to Arch the back as we come down into our squat [Music] [Music] just nice job taking a quick 15sec rest we’re going to repeat those two before we move on so starting off with the marching bringing the arms up trying not to use momentum here with the arms we’re controlling everything nice and slow [Music] [Music] nice job taking a quick 15c rest going into our squats with the front raise [Music] down and up control those elbows should have a slight Bend make sure you’re sitting all the way back into those heels [Music] nice work we’re going to move on to our next section so we’re going to be squatting again this time you’re going to bring the arms all the way up then as you come down in your squat you’re going to extend into a tricep extension so my back here is nice and flat and I’m squeezing the triceps and then coming through all the way up closing the rib cage as you stand up remember we’re moving as a one unit good we’re going to pulse for 15 seconds down here just the arms so holding this squat position and pulsing the palm Palms towards the ceiling you may feel the burn in your quads in your triceps good slowly release taking a 15sec rest we’re going to take a lunge on one leg so we’re going to come down into our lunge stepping back as we step through we’re going to bring this foot up and as we do that arms come up moving as one unit everything sweeps down lunge and up take these as slow as you need find your balance make sure you’re hitting this lunge position it shouldn’t be a super long lunge control those arms good 15c rest shake out those legs we’re going to repeat that section once again and we’re going to make sure that we switch sides for the reverse lunge so starting off with our squat as we come up we press above head and then we come down into our Squat and extend make sure you’re really squeezing those triceps press those Palms to the ceiling close the rib cage as you stand up nice flat back tuck the tailbone under [Music] and getting ready to pulse down here nice and low press the Palms to the ceiling don’t forget to breathe [Music] nice work shake it out we’re going to do our lunge sweeping those arms up and down making sure we’re switching sides this time [Music] stay grounded in that supporting leg press through that heel to stand up use the glutes [Music] nice work let’s come on down to the ground we’re going to have dumbbell in left hand in a tabletop position and we’re going to extend our right leg nice and straight brace that core nice flat back we’re going to do a bird dog crunch so extend bring everything in for a crunch EX extend and lower everything down so tapping the toes and the dumbbell to the ground lift it up bring it in extend and down squeeze that back as you bring the dumbbell in hi hello we are going to pulse so hold everything out nice and stable pulse it up tiny tiny movements remembering we’re not arching the back keeping the core engaged nice job we’re going to come into a tabletop top position from here lowering down and up I forgot there was no rest coming down and up so stacking shoulders over wrists we’re using those triceps so we’re lowering and up take these slow if you have to few more seconds good now we can rest we’re going to do the same thing on the other side so switching dumbbell into our right hand this time and extending the left leg before we even begin focus on engaging that core tucking that bum under so we have a nice flat back we’re just using the glute to get the leg up arm is not coming too high as we extend just directly out from the shoulder Palm should be facing inward so towards your other arm this is all that control all right we’re getting ready to pulse find this position nice and still toes and fingers up up up good right into that tabletop position stacking hips over knees shoulders over wrists down and up Tuck those elbows towards your sides don’t forget about your core here we’re not arching the back as we come into that tabletop position nice job 15 second rest shake out those arms we’re going to come back into table top and we’re going to do a variety of donkey kick style exercises so choose a side to start off with First St you’re going to open it up to the side as you’re doing like a fire hydrant but then you’re going to circle that knee around in a half circle to a donkey kick position bring it in circle and down again not arching that back think about tucking the bum under I know it might seem backwards but that way you’re actually going to use your glute you’re going fire up your core and we’re not going to hurt the back stay in this donkey kick position you’re going to drop the knee down Crossing it over top of your other knee and then stretch nice and straight hips face the mat cross and back we’re not sitting back into this you should still stay up on those hands we’re just moving the leg good we’re going to keep the leg extended straight top the toe down and up tap it down and up [Music] good next up keep that leg nice and straight you’re going to bring the knee to the elbow and extend to the Elbow so you’re going to feel that in the core remember we’re not shifting the weight here stay nice and stable on these hands just move that leg [Music] good we’re going to keep that leg extended only 15 more seconds we’re going to pulse it up Pulse it up [Music] good shake out those arms get ready for the other side we’re going to do all of that using the other leg here we go starting off with those half circles so starting by opening to the side Circle that knee up and around to the back and in if you’re feeling this in your wrists you’re more than welcome to come down to your forearms and do the [Music] same good next up we’re crossing the leg over top of the other one so cross it down and extend straight cross and straight [Music] good keeping the legs straight touching the toes down and up keep both of your hips facing the mat almost there keep that leg straight we’re going to bring it into the elbow to the elbow and extend nice and straight good we’re going to pulse keeping the legs straight puls it up keep that leg nice and straight nice job grab both those dumbbells and come down on your back we’re going to do a chest fly motion with the upper body so shoulder blades down the back Palms face the ceiling we’re going to come up and as we come up we’re going to Crunch lifting the shoulder blades up and down up and down think about pressing your back into the floor we’re going to stretch those legs up arms stay lifted and we’re going to drop legs and bring them back up lower back should not leave the floor so if that means you’re not dropping your feet all the way to the floor then so be it make sure those low abs are turned on good taking a 15sec rest we’re going to repeat those two again so chest fly with our crunch make sure we’re lifting towards the ceiling there’s a space between our chest and our chin and shoulders are down [Music] good arms stay up dropping the legs think belly button to spine closing the ribs [Music] nice work sitting up continuing on with a little bit of core you’re going to bring the dumbbells into your chest sit back and twist then as you come through to Center you’re going to sit up with a straight back and press the dumbbells above head sitting back and twisting and up keep the chest open dropping the dumbbells by the hips we’re going to stay sitting up nice and Tall Hands by your sides you’re going to lift up to the side sit back arms sweep around to the front to the side and down so elbows are bent and Palms are facing the floor and we have a nice straight back the whole time [Music] nice job taking a quick 15sec rest we’re going to repeat that section again so we’re going to twist making sure we’re sitting back with a nice straight back twisting coming up [Music] good we’re going to stay sitting up nice and Tall arms come up to the side we sit back they come to the front to the side and lower think about lifting the weights with your pinkies up and back nice job we’re going to come into a side plank so choose a side we’re going to be up on our knee here and on our hand this leg is extended with our outer thigh pointed towards the ceiling we’re going to bring the dumbbell down in front of us and back up nice and simple down and up making sure that we’re keeping our pelvis in line with the rest of our back and our shoulders good we’re doing this exact same movement except our leg is lifted and it’s lifted the whole time so you’re going to have to use that core for balance [Music] arms coming directly up from your shoulder good we’re holding and we’re pulsing that leg up Pulse it up outer thighs pointed towards the ceiling and this arm is coming directly up from your shoulder [Music] nice job we’re going to flip it over to the other side so find this position stacking everything here outer thighs pointed towards the ceiling coming down and up think about that core as you lower the dumbbell I know it’s a really light weight but think about mind to muscle good doing the same thing just lifting the leg find your balance first then move the arm good get ready to [Music] pulse breathe nice job all right moving on to our last section going to work that inner thigh a little bit so sitting down extending this front leg we’re going to sit forward on these hips arm comes up actually coming down on the elbow here sorry lifting the leg up meeting the dumbbell to the leg in the center so Palm is facing forwards we’re not sitting down into the shoulder either keep yourself nice and lifted back is straight and really think about lifting up with that inner thigh good we’re going to keep our arm extended up and we’re going to pulse lifting up make sure you’re sitting forward on that hip pulse it up good we’re going to bring elbow to knee now so bringing it in and extend ooh feel the burn in that inner thigh thinking about your core here nice and strong few more seconds nice job 15 second rest we’re going to do the same thing on the other side here we go keeping that leg straight sitting up lifting everything meeting it in the center as you lift the leg try not to roll back on this hip try and stay as forward on that hip as you possibly can that way you’re really really going to use that inner thigh good keep that arm up Pulse this is a really small movement here with the leg mind to muscle [Music] good we’re bringing elbow to knee elbow to knee and extend feel that inner thigh this is our last 30 seconds control that [Music] arm and that is it my friends I hope you enjoyed this 30 minute full body sculpt workout using some lightweight dumbbells if you did you want to see more of this style please make sure to let me know by giving this video a thumbs up and also letting me know in the comments if you’re new here hit that subscribe button turn on your post notifications so you don’t miss another workout from me and I will see you guys next time bye if you enjoy my workout videos then make sure to join me in the madfit app you’ll get access to structured programs challenges exclusive workouts recipes and many more Amazing features that will help you on your health and fitness journey if you haven’t already downloaded madfit make sure to click the link in the description and I will see you guys inside the app

Welcome to Top Fitness Influencer

Your Destination for Yoga and Pilates Excellence

Are you ready to transform your body and mind with the power of yoga and Pilates?

At Top Fitness Influencer, we are dedicated to helping you achieve your wellness goals by focusing on flexibility, balance, and core strength. Whether you’re a seasoned practitioner or just starting your journey, our comprehensive resources and high-quality activewear from Top Brand Clothing will support you every step of the way.

The Benefits of Yoga and Pilates

Yoga and Pilates are two powerful practices that offer numerous benefits for your physical and mental well-being.

Here’s how they can enhance your life:

Yoga: Harmony and Relaxation

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

Here are some key benefits:

Improved Flexibility: Regular yoga practice stretches and lengthens your muscles, improving your range of motion and reducing stiffness.
Enhanced Balance: Yoga poses a challenge to your balance and coordination, helping to prevent falls and improve stability.
Stress Relief: The mindful breathing and meditation techniques used in yoga can help reduce stress and promote a sense of calm and relaxation.
Mindfulness: Yoga encourages you to be present and aware, fostering a deeper connection between your mind and body.

Pilates: Core Strength and Posture

Pilates focuses on controlled movements and precise techniques to strengthen your core and improve your posture.

Here are some key benefits:

Core Strength: Pilates exercises target the deep abdominal muscles, helping to build a strong and stable core.
Improved Posture: By strengthening the muscles that support your spine, Pilates helps you maintain good posture and reduce back pain.
Increased Flexibility: Like yoga, Pilates enhances your flexibility through controlled, flowing movements.
Body Awareness: Pilates promotes body awareness, helping you understand and correct your movement patterns.

What We Offer

At Top Fitness Influencer, we provide a wealth of resources to help you get the most out of your yoga and pilates practice.

Here’s what you can expect:

Expertly Designed Workouts

Our collection of certified instructors has created a variety of yoga and Pilates workouts tailored to all fitness levels and goals. Whether you’re looking to improve flexibility, build core strength, or find balance, we have the perfect routine for you.

Comprehensive Training Guides

Our in-depth training guides provide step-by-step instructions and tips to help you master the fundamentals of yoga and pilates. From beginner poses to advanced techniques, our guides cover everything you need to know to practice safely and effectively.

Wellness Tips and Articles

Stay informed and inspired with our wellness tips and articles. Learn about the latest trends in yoga and pilates, discover new practices, and find advice on how to incorporate mindfulness and relaxation into your daily life.

Community Support

Join Top Fitness Influencer with our vibrant community of yoga and pilates enthusiasts. Connect with like-minded individuals, share your progress, and find support and motivation to stay committed to your practice.

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To get the most out of your yoga and pilates sessions, it’s essential to wear comfortable and functional activewear. We recommend Top Brand Clothing products for their superior quality and performance.

Why Choose Top Brand Clothing?

Durability: Made from high-quality materials, Top Brand Clothing products are built to last, ensuring you can rely on them for your intense workouts.
Comfort: With features like moisture-wicking fabric and ergonomic designs, these products provide unmatched comfort during your practice.
Style: Top Brand Clothing offers stylish and trendy activewear that makes you look and feel great both on and off the mat.
Performance: Designed to enhance your performance, these products support your movements and help you get the most out of your workouts.

Top Brand Clothing Products We Recommend

Yoga Sets: Perfect for your yoga sessions, these sets offer flexibility and comfort.
Activewear: Versatile and durable, activewear from Top Brand Clothing is ideal for both yoga and Pilates.
Shorts: Stay cool and comfortable during your practice with lightweight and breathable shorts.
Sports Bras: Provide the support you need with sports bras that are designed for maximum comfort and performance.
Swimwear: Whether you’re practicing yoga by the pool or hitting the beach, Top Brand Clothing’s swimwear keeps you stylish and comfortable.

Getting Started with Top Fitness Influencer

Ready to embark on your journey to improved flexibility, balance, and core strength?

Here’s how you can get started with Top Fitness Influencer:

1. Explore Our Workouts

Browse our extensive library of yoga and Pilates workouts and choose the ones that suit your goals and fitness level. Each workout is designed to help you progress and improve at your own pace.

2. Read Our Training Guides

Dive into our training guides to learn the fundamentals of yoga and Pilates. These guides provide valuable insights and tips to help you practice safely and effectively.

3. Join Our Community

Become a part of the Top Fitness Influencer community and connect with fellow enthusiasts. Share your progress, ask questions, and find motivation and support from like-minded individuals.

4. Shop Top Brand Clothing

Invest in high-quality activewear from Top Brand Clothing to enhance your practice. Browse their collection of yoga sets, activewear, shorts, sports bras, and swimwear to find the perfect gear for your needs.

Focus on Your Well-Being Today

At Top Fitness Influencer, we believe that everyone deserves to experience the transformative power of yoga and Pilates. By incorporating these practices into your daily routine, you can improve your physical and mental well-being, reduce stress, and find a greater sense of balance and harmony.

Who Am I?

Hello, I’m Chris, the founder of Top Fitness Influencer. I’ve experienced firsthand the incredible benefits of yoga and Pilates, and I’m passionate about sharing this journey with others. I started Top Fitness Influencer to create a supportive community where people can come together to learn, grow, and achieve their wellness goals. Whether you’re looking to improve flexibility, build core strength, or find balance, Top Fitness Influencer is here to support you every step of the way.

Join us today and start your journey to a healthier, happier you. With our expert resources, motivating community, and top-quality activewear from Top Brand Clothing, you’ll be well-equipped to transform your body and mind.

Let’s embark on this journey together!

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30 MIN FULL BODY SCULPT – Low Impact, Pilates Style, Light Weights