Leave No Muscle Unturned with My Body Sculpt Challenge


What do we want? A sculpted body! When do we want it? NOW!

This is the at-home body sculpting class you’ve been searching for. A 6-week program to sculpt your body from top to toe – say hello to my Body Sculpt Challenge. Not a FIT member yet? Join now to get challenge-ready with a 7-day free trial.

During the Body Sculpt Challenge, I’ll help you burn fat, build your booty, strengthen your abs and create your most toned and defined body EVER. Love to push the limits? Yeah, you do! That’s why I’ve designed a progressive program that will challenge you in all-new ways over the 6 weeks.

Did I mention you can achieve this all-over sculpt with me on FIT at home?!

How does the Body Sculpt Challenge work?
The Body Sculpt Challenge is one of the many specialised programs on Emily Skye FIT. Here’s how it works:

Every Body Sculpt workout is delivered in easy to follow At Home style.

The program runs for 6 weeks, with 5 workouts a week.

You can smash your body goals then get on with your day via 30 minutes max workouts. With short warm-ups and cool-downs, you’ll be done in under 40 minutes every day.

Most Body Sculpt exercises feature on-screen modifications, so no matter your fitness level you’ll be able to follow the moves that feel right for you.

Warm-ups and cool-downs will vary depending on the workout target, and will be totally refreshed every 2 weeks to keep you on your toes!

Emily Skye performs a kettlebell swing.
Burn fat with explosive strength training in my Body Sculpt Challenge.

What style of training is Body Sculpt?
Strength training is the best kind of body sculpting training! I’ll keep you challenged throughout as we define your abs and grow your booty with weight lifting, then use HIIT and HIRT moves to blast fat and let those high-definition, sculpted muscles shine through.

How do I know if the Body Sculpt Challenge is right for me?
When I say this program is suitable for ALL fitness levels, I mean it! You’ll find exercise modifications so you can lower the impact or work around problem areas (like sore knees) to still get it done.

For every move that requires it, a modification will appear as an inset video. Plus I’ll be giving you additional audio instructions to help you better understand where you should be feeling the burn!

What equipment will I need for the Body Sculpt Challenge?
All you need for my Body Sculpt Challenge is dumbbells, a kettlebell and a bench (or chair and steps). How easy is that?

What results will I get from the Body Sculpt Challenge?
This is the all-over sculpt and tone program you’ve been waiting for. Over 6 weeks I’ll help you:

Burn fat

Build total-body strength

Amp up your booty gains

Increase core strength

Nail moves to tone and sculpt your entire body.

Five of the best Body Sculpt exercises
Ready to step into my Body Sculpt gym? Try these moves from the program.

Around the world lunges
Combines the leg and booty-sculpting benefits of forward, reverse and side lunges in one exercise!

How to do it:

Stand up tall, hands on hips, or braced in front of your chest.

Engage your core as you step your right foot forward and drop your left knee towards the ground into a lunge. Maintain an upright body throughout and push back up to the start. Then switch and step forward with your left leg.

Step your right leg out to the side, wider than shoulder-width, drop into a squat, then bring it back to centre.

Do a reverse lunge, stepping your right leg back and dropping your knee towards the ground. Then switch and step back with your left leg.

Now step your left leg out to the side, drop into a squat, before bringing it back to centre.

Repeat the pattern of forward, right, reverse, left.

Try not to completely stop between lunges – just tap your foot as it returns to centre before switching into the next lunge.

Barbarian squat
This weighted move will challenge your lower-body, upper-body and core to deliver full-body sculpting results.

How to do it:

Stand with your legs wider than shoulder-width apart, core activated, and grip your dumbbell with both hands in front of your chest.

Keeping your back straight, drop into a half squat as you swing the dumbbell down between your legs.

As you rise out of the squat, squeeze your glutes and use your hips to drive the dumbbell up above your head.

Make sure you control the swinging motion – don’t rely on momentum.

Dumbbell Z press
This overhead press takes your legs out of the equation, forcing your core and arms to work harder. You’ll see sculpting benefits in your chest, shoulders, triceps, back and abs.

How to do it:

Sit on the floor with your legs extended straight in front of your body, and your back straight.

Grip a dumbbell in each hand, fists pointing up, and activate your core and glutes.

Start with each arm out to the side, elbows bent and pointing down, holding the dumbbells at around chin height.

Press the dumbbells up, so the ends of each dumbbell are travelling towards each other above your head.

Don’t fully lock out your elbows at the top of the press.

Bring your arms back down, focusing on feeling the squeeze in your shoulder blades.

Kettlebell swing
As well as being an epic booty sculptor, these classic swings also fire up your legs, abs, shoulders and lats.

How to do it:Stand with your feet slightly wider than shoulder-width, holding a kettlebell handle loosely in both hands.

Lock your shoulders down and activate your core.

Drive your hips back in a squatting motion, keeping your knees soft, and allow the kettlebell to swing back between your legs.

Powerfully squeeze your glutes to extend back up and drive your hips forward, allowing the kettlebell to swing upwards to around head height.

Your shoulders should stay down away from your ears – don’t use them to hike the kettlebell up.

Plank shoulder touch
When it comes to strengthening and shaping your core, you can’t go past a plank. You can increase the difficulty and pump up your results by adding a shoulder tap!

How to do it:

Take a high plank position, propped on your toes with your palms on the floor directly under your shoulders. You should be forming a straight diagonal line from your heels to your head.

Engage your core by drawing your belly button towards your spine.

Lift one hand up to tap the opposite shoulder. Return it to the floor, then lift the other hand up to tap its opposite shoulder.

Repeat, keeping your core engaged throughout.


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