iSculpt Ballet, Set 20

iBallet 20: Ballet Magic Circle Set (60 minutes) ♥♥♥

Barre work (22:55)

▪ Alt. knee up to the front and to the side. Arms overhead holding the magic circle and pull down front, pumping the magic circle. (2:30)

▪ Plié in 1st position relevé with side stretch (2:00)

▪ Plié position with feet parallel, ball between the knees and hips neutral (no pelvic tuck): Squeeze ball between the knees / Lift up and down 1” (2:00)

▪ Alt. knee up to the front and to the side. Arms overhead holding the magic circle and pull down front, pumping the magic circle. (1:00)

▪ Plié 2nd position. Hold magic circle between hands, push arms front and in, pumping the magic circle on the way in (1:00)

▪ Crescent pose / Quad stretch

▪ Standing attitude: Press up / Sweep in (abduction) / Press up x2 and sweep in x2 (4:00)

▪ Seated attitude (pretzel): Press up / Sweep in (abduction) / Press up x2 and sweep in x2 / Press up-in-out-down (4:30)

▪ Child pose / Seated forward bend

Core work (15:27)

▪ Isolation: Start with arms over head and alt. arm pulls down (1:30)

▪ Isolation: Arms press down [similar to the hundred] (1:30)

▪ Isolation: Small curls with a towel wrapped behind the head (2:00)

▪ Isolation: Legs extended up 90º, magic circle behind the knees: Lift shoulders and pump the magic circle (1:30)

▪ Kick, pulse x2 and lower (1:30)

▪ Teaser (1:00)

▪ Oblique twist with the magic circle (1:00)

▪ Oblique twist with a hand towel / Rowing (1:15)

▪ Knee dancing. Hold magic circle in front of chest and pump on the way up (1:00)

▪ Bow pose

Floor work (16:14)

▪ Leg lifts with knees bent 90º / Small presses up / Circle around

▪ Leg lifts with legs extended 45º / Small presses up / Leg circles / Small presses up

▪ Inner thigh squeeze with legs extended up 90º and magic circle between the legs (2:00)

Stretch (4:40)

▪ Seated spinal twist

▪ Seated forward bend with one leg bent over the other

▪ Seated forward bend with feet hip distance apart

Notes:

▪ Great workout! Slightly longer than other iBallet with good music. The workout is well-balanced but especially challenging for the outer thighs and medial glutes.

▪ The standing work contains a good balance of dynamic movement (knee lifts) and isometric work. The combination of standing and seated attitude is tough!