Spring Cleaning Workshop #2

Welcome to your Curvebuilding Workshop Video Library. Follow the exercises as listed or custom as you like to get best fit into your every day workouts!

 

 

 

TARGETS: QUADS (PRIMARY) + CORE (SECONDARY)

SUGGESTED : Do 60 seconds lifts + 30 seconds pulse + 30 seconds isometric hold with a point & flex contraction of the foot.

 

 

TARGETS: QUADS (PRIMARY) + GLUTES (SECONDARY)

SUGGESTED: Do 60 seconds lifts + 30 seconds pulse + 30 seconds isometric hold with a point & flex contraction of the foot.

 

 

TARGETS: OUTER THIGHS (PRIMARY) + INNER THIGHS, GLUTES & CALVES (SECONDARY)

Suggested: Do 60 seconds of pulse + 60 seconds open/close (adduction/abduction), repeat for a second set.

 

 

TARGETS: GLUTES & THIGHS (PRIMARY) + CORE (SECONDARY)

SUGGESTED: Do 60 seconds of the diagonal quatro apoio + 60 seconds parallel (leg is directly behind) + 60 seconds in pike. To make this more challenging, try bring the extended leg more to the side for your diagonal movement. You can also lift up the standing foot to progress this and/or keep the bent knee elevated above the floor.  

 

 

TARGETS: OUTER THIGHS (PRIMARY) + ABS (SECONDARY)

SUGGESTED: Do 60 seconds of the thigh pulse + 60 seconds bicycle. Repeat for a second set. To add intensity, try adding an isometric (non-moving) wide hold for 15 seconds before going into the bicycle movement. 

 

 

TARGETS: CORE 

SUGGESTED: Do 60 seconds of the Ballet Pulse + 60 seconds of the Bent Leg Circles (30 seconds in each direction with optional crunch hold) + 60 seconds double leg stretch (option to keep shoulders on floor for easier.) Repeat for a second set. 

 

 

TARGETS: CORE (PRIMARY) + GLUTES (SECONDARY) 

SUGGESTED: This is a bonus one we didn't get to in the workshop. Use socks or a dishtowel on a hardwood floor for this one. Try 60 seconds, repeat for a second set and then switch legs. Make sure to keep lower abs engaged! 

 

 

 

WANT MORE EXERCISES? 

I'm always posting them on my Instagram here each week! Or you can join me in The Rio Project for a real four week challenge! Any questions on these? Just send me an email: chardet@corpaofitness.com