4-Week Sculpt Programme

4-Week Sculpt Programme

4 Seasons

This is a 4-Week Sculpt Programme to help you to feel stronger, leaner and more aligned.
The goal of this programme is to help you strengthen and tone your whole body to allow you to feel your best. Committing to these 4-Weeks will help you establish a routine and help you achieve your goals.

You will do 5 classes each week. Equipment wise Aoife uses 2 light hand weights (1/2kg) and a Pilates ball. If you don't have equipment don't worry, you can still do all classes without.

Week 1
Monday: Gentle Burn & Sculpt 1
Tuesday: Beginner Barre
Wednesday: Rest
Thursday: Cardio Burn 2
Friday: 15-Minute Abs 3
Saturday: Traditional 6
Sunday: Rest

Week 2
Monday: 15-Minute Lean Legs + Lower Abs 2
Tuesday: Traditional 7
Wednesday: Rest
Thursday: Burn & Sculpt 2
Friday: 30-Minute Stretch
Saturday: Low Impact Cardio Burn
Sunday: Rest

Week 3
Monday: Burn & Sculpt 3
Tuesday: Arms & Abs 1
Wednesday: Rest
Thursday: Barre 2
Friday: Traditional 5
Saturday: 15-Minute Cardio + 6-Minute Plank Challenge
Sunday: Rest OR Recovery Stretch

Week 4
Monday: 15-Minute Sculpt + 12-Minute Abs
Tuesday: Barre 3
Wednesday: Rest
Thursday: Burn & Sculpt 4
Friday: Arms & Abs 2
Saturday: Cardio Burn 2
Sunday: Rest OR 30-Minute Stretch

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4-Week Sculpt Programme

5 Episodes

  • Gentle Burn & Sculpt 1
    23:09
    Gentle Burn & Sculpt 1
    Episode 1

    Gentle Burn & Sculpt 1

    Episode 1

    BEGIN/SATISFY If you are new to Pilates and to Burn & Sculpt this is the perfect class to start with! You will work the arms, abs and the legs with this sequence. Aoife uses 1kg hand weights. If you don't have weights, improvise with tinned cans or water bottles.

  • Beginner Barre
    28:12
    Beginner Barre
    Episode 2

    Beginner Barre

    Episode 2

    BEGIN/SATISFY If you're new to Barre, this is the perfect class for you. Barre Pilates is an elegant class that will see you strengthen and lengthen. Take time to familiarise yourself with the correct technique in this Beginner class.
    You will need a chair for this class.

  • Cardio Burn 2
    21:21
    Cardio Burn 2
    Episode 3

    Cardio Burn 2

    Episode 3

    CHALLENGE This quick Cardio Burn class will work the whole body, get the heart rate up and have you feeling energised! Aoife uses 2kg hand weights, improvise with tinned cans if you don't have weights.

  • 15-Minute Abs 3
    15:01
    15-Minute Abs 3
    Episode 4

    15-Minute Abs 3

    Episode 4

    SATISFY/CHALLENGE I want you to focus on the breath and the movement in this class. Remember, take each movement slow, draw your belly button in towards your spine and embrace the burn!

  • Traditional 6
    30:26
    Traditional 6
    Episode 5

    Traditional 6

    Episode 5

    SATISFY This Traditional class is a really enjoyable one. Its just enough for you to feel like you have worked every part of the body and feel energised afterwards. You don't need any equipment in this class, just your mat.

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