It’s been more than 2 weeks since I’ve posted 
The good news? I’ve dropped a project that took up the little time I personally have to blog and update my reader/followers on program design. You know I live for this stuff, so here goes …
... not that I ever really left 
Today, I tested out an interval-to-sculpt (Interval Sculpt) type of program that had the following personal goals:
- Include interval exercises that balance planes of motion for lower body.
I believe in doing lateral lower body movements, esp for those that do a lot of forward-oriented movement, such as running or cycling
- Focus on “sculpt” exercises that address movements I don’t get to do in my classes(since they’re my only form of “workout“)
Pull-up and pulldown movements, for me, are an absolute must, since this is a movement you can't really do in group fitness classes
- Include core exercises as “sculpt” that help in self-therapyfor my low-back and hip imbalances
Because of L5-S1 microdiscectomy back in 2010, my left leg/hip has been weaker and less mobile
The outcome was a big hit:
- I kept a more elevated heart rate than my performance in my own classes (the resistance tools in the group room don’t offer me as much challenge).
- I focused on movements that counterbalance those that are typically done in my classes.
- I walked away feeling and knowing that I addressed the weaker left side of my core/hips.
I highly recommend this kind of training, if you have similar goals. I only have time for one (1) personal workout a week, on top of my classes, so this helps make my workout efficient while targeting corrective goals.
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I use the Tabata Timer Pro to keep me honest in the work & rest periods, making sure to set my stations up in advance.
Click on the photo, it will lead you to the iTunes app page, where it's available for $2.99. And no, I don't make a commission from this, just sharing free product info on what works
It’s a 12-minute workout for each circuit of 4 exercises:
- A cardio exercise where I can use a “sprint” effort for 40s.
- A sculpt exercise that uses compound movements I don’t get to do in class. I perform as many reps as I safely can for 40s with great technique/form.
- A different cardio exercise than #1, for movement variety, again for 40s.
- A sculpt exercise that focuses on the weaker part of my hips/core, also for 40s.
The transition time between each is 20s, such that every exercise technically takes up a whole minute. Perform these 4 for 3 sets, and you have a 12-minute series. Of course, that’s a more intermediate execution, you may start with 1 to 2 sets.
Today’s actual workout? Here goes:
- 1. ViPR lateral shuffle drill
- 2. Body-weight pull-ups (can be assisted, or use the pulldown machine)
- 3. ViPR forward-shuffle to squat drill
- 4. Power-Plate Side Planks (2 sets L side, 1 set R side)
Then, for the 2nd series:
- 1. Power-Plate Jump-to-Squat
- 2. Body-weight dips (can be assisted)
- 3. Power-Plate alternating Lateral Lunges
- 4. Power-Plate bridges
My goal in sharing this is to give you an idea of how you can design a similarly paced/themed workout, that suits more of YOUR needs.
You’ll see that you too, can have a workout that alternates cardio intervals with sculpt exercises specifically using moves that either address your weaker areas or focus on muscle groups you’d like to enhance.
E-mail me for personalized recommendations, I’m happy to help you with your program!
