50 MIN FULL BODY SCULPT WORKOUT (MadFit App Fusion Program)

What is discussed, and when

1. 0:00 – 5:00: Brandy, MadFit
2. 50:00 – 51:38: MadFit

Notable quotes from "50 MIN FULL BODY SCULPT WORKOUT (MadFit App Fusion Program)"

• Excited to share with you a very special sneak peek inside our newest program in the MadFit app, Fusion. Fusion is our first multi-trainer program where we are blending all of…

  about MadFit · at 0:03

Who and what is mentioned in this episode?

People

• Brandy — Person · 1 mention · first at 0:26
  Program. This program will include classes from myself, Lene, Julia, and Brandy, bringing you styles like sculpt, strength and intensity, yoga, recovery, and even bar. Today…
• Lene — Person · 1 mention

Companies & orgs

• MadFit — Company · 2 mentions · first at 0:08

Full transcript with timestamps

0:00 Hello everybody, welcome back. I am so excited to share with you a very special sneak peek inside our newest program in the MadFit app, Fusion. Fusion is our first multi-trainer program where we are blending all of our styles of training together into one jam-packed 30-day program. This program will include classes from myself, Lene, Julia, and Brandy, bringing you styles like sculpt, strength and intensity, yoga, recovery, and even bar. Today, you're going to join me in one of my classes from week one. This is a full body sculpt workout and we are going to be using some light weights today. You're going to need at least 5 lbs in either hand. That's what I'm using in today's class. I wouldn't recommend going any heavier than that.

0:50 But if you do have some light hand weights, you are more than welcome to use those. We're going to do a warm up. We're going to do a cool down. It's going to be super fun. Make sure you're ready. Make sure you can see your screen so you can follow along with me. And without further ado, let's get to it. All right, we are going to begin our warm up down here on the floor. We're just going to start with warming up our wrists and our shoulders. So, we'll just start by making some figure8s with your hands

1:27 and you can attempt to go the other way. I always end up going the same direction. And then we are going to bring our palms together. So bring your thumbs together and fingers apart. Hands down on your mat. You're going to come up onto your knees and we're just gently going to roll our body around in a circle. So over top of our wrists.

2:11 Good. And we can switch directions. Good. And then flipping so the backs of your hands are down on your mat. Very gentle here. And you're just going to sit back just ever so slightly so you feel that stretch in the forearms.

2:50 Good. Release. Shake those wrists out. Meeting me in tabletop. So, stacking shoulders and wrists, hips and knees. We're going to take our right arm and we're going to twist open and then feed that right arm through. Right shoulder down on the floor. and open and through. Twist and through. Two more times. Open. Really feel that twist. And last time. Try and hold that twist a little bit longer. Take a nice deep breath. Maybe twist open a little bit more and feed it through. Good. Coming back to your tabletop. We'll do the same thing on the other side. So, twisting and opening and then coming through. Left shoulder down on the ground this time.

4:09 Open and through. Good. Two more times. Twist. Last time. Twist open and coming through. Nice job. Back to this tabletop position. Let's just do a couple cat cows just to warm up our spine. So, draw the belly button down looking up towards the ceiling. And then we're going to do the opposite. Bringing chin to your chest. Drawing belly button up towards the ceiling. Pressing through those hands. And you can take these at your own pace.

5:36 Good. Last time. Good. And back to a neutral spine. Step those feet out into a high plank. From here, you're going to bend your knees, keeping your arms straight and sitting back into those knees, feeling the stretch in those shoulders, and then back to a plank. Nice straight line with that spine. Core is engaged. So, rocking back and forwards. Back and forwards. Two more times. Back and forwards. Last time. Good. Step those feet in. Take a big bend here. So, coming into this crouched position. And then we're just going to stretch the legs up. You can pedal out the feet here. Just warming up those hamstrings. Sitting into those hips, into those glutes.

6:58 Good. Coming down. One more time. Send the bum up. You can pedal out the feet. Good. Last big bend and we're going to roll ourselves all the way up. All right, we're just going to do a couple of hip lower body warm-ups. So, let's just start by stepping side to side, bringing those knees into your chest, drawing big half circles with your knees.

7:53 Good. Stepping those feet wide. Sending the hips forward to the side. Around to the back in a circle. Feeling the stretch in the hip flexors, your inner thighs, hamstrings. Good. And switch directions.

8:33 Nice job. Shake those legs out. Last little bit. Stepping side to side, kicking your bum. And as we do this and get our lower body nice and warm, I want to give you a little bit of information to keep in mind throughout our class today. You will probably hear me say quite a bit. Stack your ribs over your pelvis. Make sure you're not letting your ribs go. And what I mean by that is a lot of the times when we're reaching, you guys can keep kicking your bum as I'm explaining this, but a lot of the times as we're reaching or even as we're squatting, anything in a tabletop, we end up letting our chest open, our pelvis likes to tilt forward, we end up getting out of this straight line. So, when I say stack your ribs over your pelvis, if you have a mirror nearby, it is always great to see yourself as you are moving.

9:27 stacking those ribs, making sure that everything's in a straight line. That's going to help us support our torso, support our trunk, make sure that our core is engaging properly as we're doing all of our movements today. All right, take a rest. Make sure you have your dumbbells ready to go. We are going to get started. So, we are going to be working in 30 secondond intervals today. We're basically going to be building on our exercises as we go. So, if things feel a little bit wonky the first time you do it, that's totally okay. We're going to repeat the sections twice today. So, we're going to start with a series of squats to warm up our legs and we'll use our dumbbells to warm up our upper body.

10:12 So, dumbbells are together and elbows are going to be up to the side. So, nice strong upper body. All we are doing here is taking a squat and coming up. When you come up, make sure we're not overtucking that pelvis. We want to make sure that our glutes are engaged and we're in a straight line with that spine. Down and up. Send the bum back. Keep your torso in a straight line.

10:48 Good. We're going to bring our dumbbells here. And as we come up, we're going to press. So down and up. Making sure we're not dipping that chest forward. Sit back into your squat. And don't lock those elbows out at the top. Same thing here. We're not letting those ribs open. We're keeping the pelvis tucked and core engaged as we lift those arms. Good. We are going to add a pulse to this. So, we're coming down. Two, three, and up. Take this slow if you need to.

11:55 Good. Relax. Take a breather. 15 seconds. We're going to repeat that again from the top. This is just like our little warm-up set for today. So dumbbells together and elbows lifted. Shoulders down the back. Core is engaged. We come down and up. Always remember that you do not need to go as fast as me. That's why we work in timed intervals. You can make sure you're taking it as slow as you need to to practice good form.

12:38 Good. We're bringing the dumbbells up to our shoulders and press. Don't let your knees cave inward. Make sure they are pressing out over those toes. Good. We're adding that pulse. So, as we come down, chest is lifted. Two, three, and up. Your quads should be on fire. They're nice and warm.

13:45 Very nice. We get a 30 second rest. We're moving on to our next section. Our quads are nice and warm. So now let's warm up those adductors. So, we're going to come to a center squat. So, toes are pointed out to either wall. And as we come down, we're making sure our hip flexors are lengthened, straight line, and knees are pressing out. We come down here. Pull those elbows in. Feel that back as you come out. We're serving some silver platters with some bent arms. We're not here and stretching the arms. We want to keep some bent some bend in those elbows. Down and out.

14:39 Good. Be mindful of those ribs and that pelvis. Straight line. We're going to hold at the bottom. Bring this left arm forward. Tuck. Reach. And back in. Reach and in. You're reaching directly to the side and using that core to pull you back. Reach and center.

15:16 Good. You're going to hate me, but we're going to pulse. Palms face each other. We open and close. Open and close. So, lifting those elbows, keeping your forearm in line with those elbows. We're not lifting higher than the shoulders. And we're pressing those knees out.

15:45 Few seconds. Good. Relax. Keep your feet where they are. We're going to shift our hips to one wall. So, I'm turning to the left. We're going to sit on that left leg. Back leg. Our right leg is straight. We're in a straight line from the top of our head to the tip of our toe. Leaning slightly forward. Arms are directly out from our shoulders. And we're going to row down. Row down. Nice and simple. Make sure that left foot, your toes are spread. We're evenly distributing that weight. Sitting into your left glute, drawing those elbows back. Hands come back to where the pockets on your pants would be. Squeeze that back.

16:46 You're going to keep your lower body exactly how it is. Do not move those feet. Lift your upper body so you're standing straight up. You're going to lunge back to that position with that back straight leg. Bring that right elbow to left knee. Lunge and twist. So, you really have to use your core here. Twist. Again, take it slow. Even if you're not doing a full twist, you're doing just a slight twist. Finding your balance and lunging. Lunge and twist. Lunge and twist. Nice job. Shake it out. That one's just fun. It's challenging our balance. It's making us use that stability on the supporting leg. We are taking a quick breather and then we're going to repeat that whole section from our center squat. This time we're going to face the other direction and make this leg our supporting leg.

17:49 Here we go. Find this center position. Stacking everything in a straight line. Opening those knees. Arms come in. Feel your back. And out. Down and out. Imagine these dumbbells are attached to bands and you're having to pull them in. Use your back, chest lifted. Make sure you're not scrunching your toes. Lift the arches of your feet so we're not rolling forwards. Good. This time you're going to keep your right arm in and we're going to reach over with the left and in. Reach and in. Use your core. Stay low.

18:54 Good. We're pulsing. Palms are facing each other. Tuck those elbows. Lift and lower. As you lift, don't let those shoulders creep up to your ears. Keep them down. You're just lifting. Think about lifting these dumbbells with your pinkies. This is the last little pulse for these legs. So, burn them out. You got this.

19:31 Nice job. Up. Keep those feet where they are. We're just going to shift our hips. Turn them straight towards the wall. Coming forward on that supporting leg. Back leg is straight. And we're in a straight line from the top of our head down to our back tippy toes. Woo! Hands are coming out from your shoulders and we're drawing back and forward. As we draw back, do not move your upper body. Keep it still. Ribs, ribs are closed. Core is engaged. Pull back and down. Don't forget to breathe. Look down at your toes. Are they scrunched? Spread them out.

20:19 Think about that supporting glute. It's there to support you. Good. Keeping your feet where they are. We're doing our lunge with a twist. So, if your right leg is forward, this means our left elbow is trying to meet our right knee.

20:48 Keep those elbows lifted. Shoulders down. Nice job. Shake it out. Let's head down to the ground. Woo! We are going to start with a dumbbell in our right hand and we're going to extend our left leg behind us. You'll only need one dumbbell for this section. If you want to use your other dumbbell for support for your left wrist, you can totally do that. Otherwise, left hand is flat on the mat. Hips and shoulders are facing your mat. We're going to lift the leg and draw the arm back for a back row here. And lower. Simple. really easy here. Thinking about extending your left toes to that wall behind you.

21:50 Making sure that our core is engaged and we're not letting the pelvis go. We're not dropping the tummy. We're keeping it lifted as we lift that leg. Good. You're going to hold that left leg high. You're going to extend the right arm back. Then bring it through and extend it forward out in front of you. Nothing is higher than your shoulder here. You're feeling the tricep. Bring it through this row position and extend to the front. Feel that shoulder. So, we're using so many stabilizer muscles here, especially our core.

22:38 Good. Keep that arm to the back. We're going to lift. Pulse. Pulse. Pulse. Feeling that tricep. You got this. Breathe. Lifting. Up. Up. Good. You're going to drop your right arm. Get that dumbbell out of the way. Last thing with this left leg, you're going to bend it in and extend. Simple. No weight. Just keep that leg lifted. That knee should not drop as you extend or as you bend. Keep it the same level. You got it. Stay lifted through your shoulders. Don't let yourself droop into those arms. Press the floor away.

23:45 Holy moly. All right, keeping that dumbbell in your right hand, you're going to flip it over onto your left side. Knees are bent. You're going to come into this modified side plank. So, knees are slightly in front of your belly button. So, slightly in front of your trunk. You're going to come up into this side plank. Thinking about lifting with this left side. Your arm with the dumbbell here is going to come forward and up. Nice and simple. Lift. Use your core. Nothing is moving except for that arm. And lift.

24:33 Good. We're really having to use our core here to stabilize. Good. You have the option here to either hold with the weight. You can drop the weight at any time. We're going to hold or you can add a slight dip and lift. Dip and lift. really thinking about lifting with this left side and your right side is also wrapping around. So, we're not opening our chest or opening our ribs to the sky. Everything's facing forward.

25:18 Nice job. Extend that right leg. Bring it to the front and to the side. front and side. So, this right leg is staying with your outer thigh facing to the ceiling and it's staying the same level here the whole time. We're trying to keep our core strong. We're not moving. We're not dipping. We're not swaying and that left shoulder is burning to the side. We're pulsing up up. As you pulse, make sure you're not dropping in this rib. We want to stay lifted through this left shoulder. As much as it's burning and core is engaged, we're just moving that leg.

26:24 Nice job. We get a 30 second rest. We're going to do that whole sequence using the other side. So this time your dumbbells in your left hand. I'm going to face the other direction so you guys can see. Dumbbells in left hand and right leg is going to be extended behind us. We're starting with just the lift and the lower rowing that left arm. Hips and shoulders are facing your mat. We are lifting everything as one unit. And lower. Nice and simple. Lift and lower. The goal here isn't to get that leg as high as you can. It's just to feel that squeeze in your right glute.

27:19 Draw that elbow behind you. Keep your shoulders down. Good. Keep that leg lifted. Extend that left arm back through that row position and extend to the front. to the back and extend to the front. Good. Everything behind you, we pulse. Pulse. palm is facing the ceiling if you can. Shoulders down. If at any point the dumbbell's too much, you can always drop the dumbbell. Palms facing the sky. We're keeping that leg lifted and pulse.

28:23 Good. You're dropping your dumbbell. Keep that left or your right leg lifted. Left hand is down on the mat. We bend the right leg and extend. Bend. Nice and simple. And extend. You should feel that right hamstring. You're going to feel your left glute there to stabilize you. Make sure we're not sinking down into our shoulders stay lifted. Press the floor away.

28:59 Nice job. We get a nice little 30 second rest as we set up to that modified side plank. This time we're going to be on our right side. So down on your forearm. Make sure that your forearm is in line with your shoulder. Knees are slightly in front. Thinking about lifting this time with our right side and wrapping our left ribs around so our belly button is facing directly in front. Here we go. We're lifted arm directly out from the shoulder and with a slightly bent elbow, we bring it down to the front and open. Your hips should not be dropping. If your hips are dropping, you're going to drop that weight and do the same motion with your arm. Making sure that your hips can stay lifted the entire time.

29:59 Good. We are holding our plank. And if you want to add a little extra spice, you can add a little lift or a little bend and a little lift. Down and up. We are going to extend our left leg this time directly out to the side. This left arm stays up. Coming to the front and back. Making sure that we're not dipping into this side. We're staying lifted through our shoulder. This is all still. The only thing moving is that leg. We're using our core to bring that leg around to the front.

31:03 Good. We are going to pulse that leg, making sure that that left outer thighs pointed towards the ceiling. These are tiny movements. We're not kicking. We're not dropping. We're just staying lifted with a tiny lift in that leg.

31:38 Very nice. We got a nice juicy 30 second rest. We're going to come down onto the ground on our backs. We're going to do some abs, some more core work. So, left foot is going to be planted flat on your mat and your right leg is going to be extended out straight. Dumbbell is in your left arm. We're going to do a crunch with your left arm and your right leg. So, left arm is behind you. If your dumbbell is too heavy and it hurts, you get a pinching in your shoulder, you're going to do this without the weight. You come up for a crunch towards that right leg and back down. Nice and simple. Up and down. Keep your neck nice and long.

32:22 We want to try and lift our upper body without using our neck to do that. Thinking about pressing your core down into your mat or your back down into your mat. Good. We're going to do essentially the same thing. You're going to keep your arm bent behind you like so. Palm facing your head. You bring elbow to knee and extend in and out.

33:09 Good. We got 10 seconds here. You're going to grab your dumbbell with both arms and bring your legs to a tabletop position. Make sure you're in a nice neutral spine, keeping that core engaged. We're just dropping one leg at a time and lift down and lift. Now, the more bent your legs are, the easier this exercise becomes. The closer you tap your toe to the to your bum, the easier this is. If you want to make this harder, you can just scissor switch those legs or you can extend your toe further away from your body. Good. We're going to drop both arms and both legs next. Same thing with those feet. You can make this as hard as you want. Just make sure we're not doming with our core. Our core is flat and it's working.

34:05 We're not arching the back as we drop. We really want to make sure we're using our core. Very nice. Switch your dumbbell over to your right hand. Right foot is planted flat on the floor and left leg is extended. We're going to do that all from the top this time. Starting the other side and crunching up. If you need to, you can bend that leg as well. Totally up to you.

35:04 Good. We're bending our elbow and we're bending everything to crunch in and out. Very nice. We got 10 seconds here. Holding the dumbbell with both arms. Bringing those legs to tabletop. Dropping one leg at a time. You choose to make you choose how hard you want to make this. Dropping one leg. You can switch. Really think about your core here. Nice and flat. Ribs are closed. Control. It should be solid.

36:18 Good. We're dropping both arms and legs. Make sure you're coming back to a true tabletop position. So, 90° with your legs. Nice job. You're going to need both dumbbells. And we're coming back on our back. We're going to do a series of glute bridges. And we'll add some arms to this or some chest I should say. So as we come up into our bridge, we're going to press the dumbbells up for a chest press. So palms are facing away from you. Elbows are slightly lower than your shoulders. And we want to make sure that we're not super arched in this position.

37:24 We have a nice neutral spine. And we're lifting, squeezing those glutes. And control. Lower down. Good. We are going to hold at the top. You're going to turn your palms so they're facing each other. Slight bend in those elbows. Drop those hands lower than your shoulders and lift for a fly. So, we're opening and closing. We want to make sure that we're not dropping our hips as we drop the arms. Keep those hips pressed. Be mindful of your neck here. Make sure you're not holding too much tension. Your chest and your glutes are doing the work.

38:24 Good. You're either going to hold here and just hold or you have the option to lift one foot and lower. So, we're marching here in this bridge. You also do not have to bring your foot all the way to the top. You can just lift one foot and lower off the ground and lower. Keep those hips pressed the entire time.

39:02 Lower down. Taking a quick rest. We're going to repeat that section one more time. Starting with just some standard bridges with our chest press. Pressing up. Everything moves as one unit. So arms and legs are pressing at the same time.

39:44 Good. Get ready to hold with those chest flies. So palms face each other. Slight bend in those elbows. Drop and lift. Good. Getting ready to hold and march. Come on, last 30 seconds. You got this. Lift and lower. Keep those hips pressed. Take these as slow as you need to.

40:45 Press those hips. You got this. Nice job. Relax. Weights aside. We're doing a quick twominute burnout. 30 seconds of each exercise. We're going to do it twice. And there's not going to be a rest in between. We're going to do some push-ups. You can do I'm going to do a push-up on my knees and press back. You can do push-ups however you want. I'm giving you the freedom. Then you're going to pop it up into a high plank and we're going to bring knees to chest for some extra core work. Here we go. Coming down. Let's go. Last two minutes.

41:49 Good. Coming up to plank. Find your plank position first. Then bring knee into chest. You can also just hold a plank. And if you need to, you can come down to your forearms to give your wrists a break.

42:23 Last minute. Back to those push-ups. Good. Last 30 seconds. Find your plank. Hold that plank no matter what. Stay lifted. You got this. Nice job. Drop to your knees. Let's just relax a little bit in a child's pose. We will do a little bit of a cool down. So, reach those fingertips towards the top of your mat. Take some nice deep breaths and rest your forehead down on your mat. Thinking about releasing any tension you have in your shoulders. You can really relax those arms. Soft bend in your elbows.

44:35 Good. And reaching those fingertips again towards the top of your mat. You're going to roll through your spine and coming forward into cobra or an upward dog. Just feeling the stretch in that core. Press those shoulders down your back.

45:10 Good. And rolling backwards through the spine and coming through to tabletop. We're going to stretch out our upper back. So twisting to open just like we did in our warmup. This time we're going to spend a little bit more time in this shoulder stretch. So if your right arm is reaching through, you're going to press into that twist with your left arm or your left hand. And as you take some deep breaths, thinking about taking those breaths into the stretch. So into your upper back.

46:09 Good. And opening up. and back to center. We'll do the same with the other side. Twisting to open and coming through. Pressing into that hand. Feeling that stretch. Good. And twisting to open. And back to center. Good. You can sit back onto your knees or you can sit on your bum. You're going to clasp your hands behind your back. Stretch those arms. Open the chest. Looking up towards the ceiling. And slowly, slightly lifting those hands away from your bum. You should feel the stretch in the fronts of your shoulders, across your chest, and maybe into your biceps.

47:37 Good. And relax. We'll do that one more time. Stretch, open, and lift. Good. And relax. Nice job. Sitting onto your hips. Roll those feet around. We're going to stretch out those glutes and those hips. So, coming onto your back, legs straight up. Cross your right over your left and pressing that right knee out. You can actually use your right hand if you need to. And then pulling the legs in towards the chest.

48:51 Good. Stretching both legs up this time. Crossing left over right. And bringing the legs in. Good. Release. Stretch those legs up. Give them a bit of a shake and roll yourself forward onto your toes. Hands in front. And we'll just stretch those legs up. You can have a slight bend in your knees. Let your upper body feel nice and heavy. And just release any tension you have in your neck and your shoulders. You can sway side to side.

50:05 Good. And placing hands down on your mat. You can pedal those feet out. Feeling the stretch in your hamstrings. Good. And take a nice big bend in those knees and roll yourself up. And that is it. I hope you enjoyed this full body sculpt workout. If you did, let me know by giving this video a thumbs up. Leave me a comment down below. Let me know how you did. Thank you so much for being here with me today and I will see you guys soon. Bye. Thank you so much for joining me today in this special sneak peek class. Fusion, the first MadFit app multi-trainer program launches on January 5th, and I really hope to see you there. It's going to be an amazing month full of so many awesome new classes. The link to download the app is in the description. As always, thank you so much for being here with me today and I will see you guys again soon. Bye.

Questions about this episode

What is discussed in "50 MIN FULL BODY SCULPT WORKOUT (MadFit App Fusion Program)"?

In order: 0:00 Brandy, MadFit; 50:00 MadFit.

What is mentioned in this MadFit episode?

3 people, works and ideas are mentioned, including MadFit, Brandy, Lene. Each one on this page links to its own page with every episode that mentions it.

How long is "50 MIN FULL BODY SCULPT WORKOUT (MadFit App Fusion Program)"?

The episode runs 52 min; the transcript is about 4,872 words in 55 timestamped sections.

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