Beach Body - Shape It Up (2003)
Series -- Slim Series
Lead --- Debbie Siebers
Category --- Sculpt
Breakdown -- warmup(5.5), workout(68.5), stretch(4) = 78 min
Equipment -- dumbbells, ankle weights (optional), chair for balance, mat
The Workout
**Note: Strength- and endurance-building circuit workout for opposing muscle groups. No pelvic tilts.
1.2 - Warmup (5:23)
1.3 - Lower Body (5:45)
- Squats - pulses, front kicks
- Dips - front kicks, pulses
- Dead Lifts - slow, fast
1.4 - Standing Abs (2:37) - side bends & reaches
1.5 - Chest, Back, Shoulders (3:25)
- Chest Pull Up
- Chest Press / pec deck
- Bent Row
- Upright Row
1.6 - Standing Abs (2:10) - twists, side bends
1.7 - Shoulders (2:40)
- Arnold Press
- Shoulder Press
- Rear Delt Raise
1.8 - Lower Body (8:52)
- Standing Outer Thigh Lifts
- Squat + Side Kick
- Squats
- L Side Knee Lifts
- L Side Kicks
- R Side Knee Lifts
- R Side Kicks
- Plie Squat + Calf Raise
- Plie Squats - low ends
1.9 - Standing Abs (2:56)
- Side Crunches
- Oblique Crunches
1.10 - Biceps, Triceps (3:53)
- Bicep Curls - slow, fast, 21s
- Kickbacks - slow, fast, twist
- Rear Delt Raise (upright)
1.11 - Standing Abs (2:19)
- L Knee Pulls
- Jump Twists
- R Knee Pulls
- Upper Cut Punches
1.12 - Lower Body (9:44)
- Standing Ham Curl
- Supine Quad Ups
1.13 - Floor Chest, Triceps (7:16)
- Pec Fly
- Chest Press
- Pullover
- Tricep Press
1.14 - Floor Abs & Lower Body (9:40)
- R Outer Thigh - lifts, shoots
- L Inner Thigh - lifts
- Supine Abs - crunches, kick-outs, bicycles
- L Outer Thigh - lifts, shoots
- R Inner Thigh - lifts
1.15 - Shoulders, Biceps, Triceps (7:04)
- Front Delt Raise
- Rear Delt Raise
- L Bicep (seated)
- L French Press
- R Bicep (seated)
- R French Press
1.16 - Stretch (4:25)

