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SparkPeople Total Body Sculpting

Backcover description: Slim down and tone up with these heart-pumping interval-training workouts. Every month, millions of people visit SparkPeople.com for free help reaching their fitness goals. Now you can join SparkPeople’s popular fitness expert Coach Nicole

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Equipment used


	Dumbbells

SparkPeople Total Body Sculpting

Magazine reviews

Shape December 2012
See 4 other videos they reviewed
	"Cardio, barrework and weights. Nicole has the right combo of approachability and pep."

Fitness February 2013
See 8 other videos they reviewed
	"Three short, effective routines. Multitaking moves make it feel like you aren't wasting a second."

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Detailed specifications • Minute-by-minute graphs • Descriptions by certified instructors

Level:		Intermediate

Aerobics impact:		Lower

Aerobics choreography:		Basic

Toning emphasis:		Total body

Emphasis details

Toning Emphasis

Upper body:		5 minutes	(9%)
Lower body:		20 minutes	(38%)
Upper/lower:		22 minutes	(42%)
Abs:		6 minutes	(11%)

	(includes toning in aero/tone intervals)

Instructor:		Nicole Nichols
		Instructor profile

Customer rating:

(average of 6 customer ratings)

Time graph for SparkPeople Total Body Sculpting

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Certified instructor description: A mostly toning program that includes short intervals of fat-burning cardio. You get a huge variety of techniques usually taught at several levels. Each of the three segments features a different workout style. "Body Blast" is all standing; it includes Pilates, ballet and yoga. "Body Weight Burn" builds muscles with floor exercises like push-ups, lunges and planks. "Sizzle Sculpt" is a standing dumbbell series that works multiple muscle groups at once (e.g. squats with overhead presses). Most of the moves are shown at several different levels so you can grow with the program (e.g. simple toe taps that advance into jumping jacks, but you can always stick with the taps). Straight-forward cuing. Requires 2 to 5 lb. dumbbells. ©2012. DVD has: Chapter menus.

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SparkPeople Total Body Sculpting

I've collected exercise videos since the 80's

I am in 64 but look younger and have as good of a figure as my daughters in law because of exercise. I love collage video and have spent mega dollars always getting the newest videos. The Spark videos are now the best for me because they get the job done and are safe plus you can make them harder with their options. I don't know why they aren't listed as a favorite. They are basic and not dancy but you get as good of a workout as all the top rated ones and you can build on your workout at your own level for the day. The same goes for Ellen Barrett's DVD's. - posted by Saundra on 1/25/2013

Bodylicious!!

Well put together. Very user friendly. Geared to average fitness level. Showed great modifications. - posted by kim on 1/24/2013

Fun and challenging

I have all of the sparkpeople workouts and this one is the most challenging. This workout has a bit more complex choreography than previous sparkpeople workouts. I used 3 pound weights and felt it the next day. You may want to use a lighter weight (2-3 pounds) until you get the footwork and arm moves synchronized. I did the entire workout ( 70 minutes) but, it can be mixed to meet your needs. Overall I really liked this one, you will not find a better trainer than Coach Nicole. She explains every move before it happens and always increases each move from easy to the most challenging variation. One final note: this workout includes LOTS of lunges. If you have knee issues take it easy. - posted by Kelly on 1/5/2013

Good workout!

I have 2 of the Sparkpeople workouts and I do like Coach Nicole. She isn't a ball of fire, but very clear in her direction and the workouts are doable without being over the top with high impact. Sometimes she does things a little different which is a good change. I would definitely try anything she comes out with if it was in the same format as these past 2. - posted by Marsha on 12/27/2012

workout good.

I liked the workout itself but I found it a bit boring especially the set. - posted by Shirley on 11/21/2012

Effective and efficient workout

I just did the barre and weights sections of this DVD and it made for a great workout. There is a light warm up and cool down, too. There were some unique moves and the routines kept my interest the whole way through. There is a back-up person doing an easier version and another doing the harder version of the exercises. I liked that the difficulty level was intense enough to make it feel worth my while without being so hard that I couldn't keep up. - posted by Amanda on 11/21/2012

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Reading a Time Graph

Each workout shows a time graph of the workout sequence, from beginning to end. For example, this workout starts with a 10-minute warm-up and ends with a 10-minute stretch. In between, you'll do aerobics, then toning, then a cooldown.

Segments that include both aerobics & toning
Some workouts combine aerobics and toning. If the aerobics and toning are done at the same time, you'll see a "blended" graph. If the aerobics and toning are done in short, alternating intervals, you'll see an "interval" graph.

Chapter menus

You can play only the individual workout segments you want by picking them off a chapter menu (one at a time).

Level

Beginner: Just starting out, very overweight or haven't exercised in over six months.

Intermediate: Active in sports, dance or any regular exercise (2 to 3 times per week).

Advanced: Very active in sports or consistently work out four or more times per week.

Aerobics impact

Lower Impact: Both feet never leave the ground at the same time. This minimizes stress on your knees.

Higher Impact: Includes movements like jumps, hops and skips. Very high-impact is called plyometrics.

Mixed Impact: This alternates or combines the above styles.

Aerobics choreography

Basic: The easiest to follow. It ranges from simple walking-style marches to sports and athletic movements.

Complex: More intricate combinations and patterns. They're ideal for people who like to dance.

Moderate: More interesting than Basic, less dancy than Complex.

Toning emphasis

Upper body: Arms, chest and back.

Lower Body: Legs, thighs, hips and buttocks.

Abs: Abdominals (stomach), core and sometimes lower back.

Total body: Tones all three of the above muscle groups.

Aerobics & Toning

Definition: Includes two workout activities. The aerobics segments are fast-paced standing movements like marching, dancing and jumping. These segments require no equipment. The toning sections are slow, controlled movements working against a resistance. These may include Pilates and weight training.

Benefits: The combination of both activities provides a balanced workout. The aerobics burns calories, strengthens your heart and increases stamina. The toning builds lean muscles, increases your metabolism and makes everyday activities easier.