Don't forget to stretch before and after every workout to avoid injury. Learn more about pre- and post-workout stretches.
Compound exercises are moves that involve more than one joint and muscle group at a time, as opposed to an isolation exercise which only works one muscle/joint at a time.
Typically, sets ands reps for these exercises will depend on your body shape and fitness level unless otherwise noted.
We all have exercises we can perform better than or prefer over others due to your body type, body shape, and/or fitness level so we offer choices to see which combinations work best for you.
Compound exercises are moves that involve more than one joint and muscle group at a time, as opposed to an isolation exercise which only works one muscle/joint at a time.
Typically, sets ands reps for these exercises will depend on your body shape and fitness level unless otherwise noted.
We all have exercises we can perform better than or prefer over others due to your body type, body shape, and/or fitness level so we offer choices to see which combinations work best for you.
Heavy Bag Kicks AND Punches - Different Styles
Different body types and body shapes do exercises differently and for different reasons. Whether it be for strength, endurance, fat burn, weight gain, cardio, cross training, or muscle confusion or for varying degrees of athleticism. Plus, it’s fun, relieves stress, builds strength, and gives you self confidence.
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Morgan V. doing heavy bag kicks followed by punches during a training session.
This combination conditions your whole body, and is a great stress release. |
Rochelle James doing heavy bag alternating kicks followed by alternating punches.
This type of training Rochelle is meant to strengthen the core, burn fat, and build endurance. |
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Rochelle James doing heavy bag right leg kicks into left leg kicks.
This type of training Rochelle James is doing builds endurance and is great for the core. |
Rochelle doing heavy bag power kicks.
A power kick is when you really snap the lower leg; when the snap improves you have more power in your kick. |
WEIGHTED JUMP ROPE |
Squat Jumps |
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During a training session, Jeff Hammond challenges Morgan V. to doing weighted jump rope for 200 times in a row. Morgan accepted the challenge and did 201. Game, set match to Morgan!
Are you up for it? Send us your Instagram videos of you doing the jump rope challenge to @MESBodysculpting |
Morgan V working on being explosive which helps her jump higher, be in better condition, and sculpt her body.
This is a great cross training exercise for runners and athletes using only your bodyweight. |
Forward Lunge into Reverse Lunge |
Advanced 1 ½ Squats |
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Rochelle James doing the forward lunge into reverse lunge with the right leg for 10 repetitions then immediately switch do 10 repetitions with her left leg.
She uses bodyweight only to perform these as a stretching exercise, and barefoot to activate more muscles. This exercise really helps her balance and sculpts her lower body. |
Morgan V doing 3 sets of advanced 1 ½ squats.
Because she is an ectomorph body type we keep her repetitions low to create curves and it’s what she prefers. This exercise is great for when you don’t have enough weight available or want to shock your muscles. |
Arnold Overhead Press |
Ladder Drills and Punches |
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The Arnold Overhead Press for women performed with dumbbells and explained by Rochelle James.
This works all the shoulder muscles and ties in the shoulders with your upper chest. |
Priority: Foot speed/Hand Speed
The objective is to develop quick feet leading to increased running speed. The punches add upper body work to the exercise. |
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