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

7 Episodes

  • 15-Minute Sculpt
    16:05
    15-Minute Sculpt
    Episode 1

    15-Minute Sculpt

    Episode 1

    CHALLENGE This class will work the whole body in just 15-minutes. It's the perfect class to do when you're tight on time, but still want to get a good workout in. You can challenge yourself a little more by adding another 15-minute class to this.
    If you're finding the class too intense, you can ...

  • 12-Minute Abs
    12:15
    12-Minute Abs
    Episode 2

    12-Minute Abs

    Episode 2

    CHALLENGE This Burn class is a target boost for your abs! Add this class onto one of your other Pilates classes or take it if you're feeling like you need that core connection and deep burn!! Focus on your technique within this class and breathe!

  • Barre 3
    31:08
    Barre 3
    Episode 3

    Barre 3

    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 can expect lots of brides and leg work in this Barre sequence.
    You will need a chair and hand weights for this class.

  • Burn & Sculpt 4
    32:36
    Burn & Sculpt 4
    Episode 4

    Burn & Sculpt 4

    Episode 4

    SATISFY/CHALLENGE This is a full body workout that will leave you feeling strong. 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 modifications so you can t...

  • Arms & Abs 2
    29:53
    Arms & Abs 2
    Episode 5

    Arms & Abs 2

    Episode 5

    CHALLENGE Our first Arms & Abs class was so popular, we had to add a second. This class is structured into 3-minutes of arms work, followed by 3-minutes of abs work for 30-minutes. Within this, you will do each exercise for 1-minute. It's a challenging but really effective class!

  • Cardio Burn 2
    21:21
    Cardio Burn 2
    Episode 6

    Cardio Burn 2

    Episode 6

    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.

  • 30-Minute Stretch
    32:35
    30-Minute Stretch
    Episode 7

    30-Minute Stretch

    Episode 7

    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!

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