Sunday Soft Scuplt

Written By Marisa Nez

A gentle, full-body sculpt session focused on mobility, core, light strength, and stretching to help reset for the week ahead.

I hope you'll join me this week, wherever you're starting from. 🤍

Soft Sculpt Circuit (3 Rounds)

Warm-Up (5–7 min)

  • Cat-Cow × 8

  • Child's Pose → Cobra Flow × 5

  • World's Greatest Stretch × 4 each side

  • Bodyweight Squats × 10

  • Arm Circles × 20 seconds each direction

Lower Body

  • Goblet Squats (8 lb) – 12 reps

  • Glute Bridges – 15 reps

  • Romanian Deadlifts (8 lb dumbbells) – 10 reps

Upper Body

  • Shoulder Press (8 lb) – 10 reps

  • Bent-Over Rows (8 lb) – 12 reps

  • Bicep Curls – 12 reps

Core

  • Dead Bugs – 10 each side

  • Bird Dogs – 10 each side

  • Forearm Plank – 30–45 seconds

Rest 45–60 seconds between rounds.

Cool Down (5–10 min)

  • Seated Forward Fold

  • Figure-4 Stretch

  • Hip Flexor Stretch

  • Supine Twist

  • Happy Baby

  • 2–3 minutes of deep breathing

Focus for today: Move slowly, breathe deeply, and prioritize how your body feels over how much you accomplish. This is about building strength with grace and giving your body the care it needs. 💛

Marisa Nez https://strongdineasdzani.com