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

6 Episodes

  • Lean Legs
    22:03
    Lean Legs
    Episode 1

    Lean Legs

    Episode 1

    SATISFY/CHALLENGE This standing legs focused class will really have you feeling the burn. If you are looking to lean and tone the legs, this class is for you. Do it on it's own, or add another shorter class to create a longer workout.

  • Lower Abs 2
    10:56
    Lower Abs 2
    Episode 2

    Lower Abs 2

    Episode 2

    CHALLENGE Our first lower abs class was so popular, we had to make another version! No wonder its such a popular class - its quick, efficient and you can really feel the burn!

  • Traditional 7
    27:03
    Traditional 7
    Episode 3

    Traditional 7

    Episode 3

    SATISFY This is a whole body Traditional Pilates class that you will feel great after. Its the perfect mix of strengthening and stretching exercises! Focus on your form and embrace the burn!
    No equipment needed

  • Burn & Sculpt 2
    30:18
    Burn & Sculpt 2
    Episode 4

    Burn & Sculpt 2

    Episode 4

    SATISFY/CHALLENGE You will work the arms, abs and legs in this class while getting the heart rate up. Expect a standing sequence with the weights and lots of mat work with the Pilates ball to intensify the burn. If you don't have equipment you can still do this class. There will be lots of modifi...

  • 30-Minute Stretch
    32:35
    30-Minute Stretch
    Episode 5

    30-Minute Stretch

    Episode 5

    SATISFY This is a full body stretch class that will leave you feeling energised and free of physical and mental stress. You're body will thank you for taking this class!

  • Low Impact Cardio Burn
    28:52
    Low Impact Cardio Burn
    Episode 6

    Low Impact Cardio Burn

    Episode 6

    SATISFY Get your heart rate up without any jumping or impact exercises.
    This class is suitable for Beginners and our Prenatal members!

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