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

Subscribe Share
4-Week Sculpt Programme

7 Episodes

  • Burn & Sculpt 3
    29:34
    Burn & Sculpt 3
    Episode 1

    Burn & Sculpt 3

    Episode 1

    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...

  • Arms & Abs 1
    25:38
    Arms & Abs 1
    Episode 2

    Arms & Abs 1

    Episode 2

    CHALLENGE This class focuses on your abs and arms. Designed to strengthen your core and tone your arms, this class will get your heart up and have you feeling the burn. Aoife uses 2kg hand weights. If you don't have weights, improvise with tinned cans or water bottles.

  • Barre 2
    28:47
    Barre 2
    Episode 3

    Barre 2

    Episode 3

    SATISFY/CHALLENGE This Barre Class is an elegant combination of Pilates and ballet that is designed to lengthen your whole body and help you find your centre.
    You will need a chair and hand weights for this class.

  • Traditional 5
    38:02
    Traditional 5
    Episode 4

    Traditional 5

    Episode 4

    SATISFY This class will leave you feeling energised. It has just the right amount of work and is the perfect balance between building strength and releasing tension. You will enjoy this class!

  • 15-Minute Cardio
    16:08
    15-Minute Cardio
    Episode 5

    15-Minute Cardio

    Episode 5

    CHALLENGE If you are tight on time but you want to get a quick sweat on, this is the perfect class! Boost your energy and lift your mood with this fast paced class.
    Equipment needed: Hand weights

  • 6-Minute Plank Challenge
    07:36
    6-Minute Plank Challenge
    Episode 6

    6-Minute Plank Challenge

    Episode 6

    CHALLENGE This class is a tough one! Its a great finisher to add onto another class. Stay strong and embrace the burn!

  • Recovery Stretch
    13:14
    Recovery Stretch
    Episode 7

    Recovery Stretch

    Episode 7

    SATISFY This stretch class focuses on releasing the hips and the hamstrings. Focus on your breath to soften as much as you can. You will feel great after this Recovery Stretch class!

×