Week 45: Sculpt X Nutrition 14-Day Challenge: (Nov 4 – Nov 10, 2024)
Get ready to transform with my SCULPT X NUTRITION 14-day program! Each day, we have a 30-minute, full-body workout designed to challenge and sculpt. We’ll combine the power of strength training, Pilates, and cardio to define your muscles and boost endurance, using a 45-second work, 15-second rest interval format to keep the energy up. I’ll guide you through every move, targeting both large and small muscle groups to build lean muscle and enhance definition. And don’t worry if high impact isn’t your thing—there are modifications and low impact options so you can make this workout your own!
DAILY STRETCHES
FULL BODY STRENGTH CORE STABILITY
IMPROVE POSTURE
MOBILITY EXERCISES
CARDIO FOR INCREASED CARDIOVASCULAR FITNESS
Download the free high protein meal plan click here:
Quick summary of 14 day SCULPT X NUTRITION challenge:
- 14 NEW full body sculpt workouts
- 30 min follow-along sculpt workouts
- Warmup & cool down included
- Low impact options/modifications provided
- Build lean muscle
- Weekly high protein meal plan
- Daily nutrition information and tips
- Macronutrients and ingredients shopping list
Equipment needed:
Day 1: 30 min Full Body Sculpt (Pilates small ball, 1-2 KG dumbbells)
Day 2: 30 min Full Body Sculpt (Optional ankle weights, 1-2 KG dumbbells)
Day 3: 30 min Full Body Sculpt (Yoga block, 1kg dumbbells)
Day 4: 30 min Full Body Sculpt (Optional ankle weights)
Day 5: 30 min All-Standing Sculpt and Strength (Dumbbells 3-4 KG)
Day 6: 30 min All-Floor Inner/Outer thigh and abs Sculpt (Optional ankle weights)
Day 7: 30 min Full Body Sculpt (Booty band)
Day 8: 30 min Full Body Sculpt (Optional booty band)
Day 9: 30 min Full Body with inner thigh focus (Optional ankle weights)
Day 10: 30 min Full Body all standing Sculpt (dumbbells 1-2 KG)
Day 11: 30 min Abs arms focus Sculpt (1 KG dumbbell, Pilates small ball)
Day 12: 30 min Full Body Sculpt (Optional ankle weights)
Day 13: 30 min Full Body Sculpt (Optional wrist weights, light dumbbells)
Day 14: 30 min Full Body Sculpt (Optional wrist weights)
Links to workouts:
Day 1: https://youtu.be/PlhhMm5yu8c
Day 2: https://youtu.be/zOZpSQCfsqg
Day 3: https://youtu.be/AYSxiUyeJ20
Day 4: https://youtu.be/LBMUX2TYM8o
Day 5: https://youtu.be/8lyW5UvjgTs
Day 6: https://youtu.be/u2w_aGYBMTw
Day 7: https://youtu.be/GB1DpzmCupQ
Day 8: https://www.youtube.com/watch?v=005dGxOE7LI
Day 9: https://www.youtube.com/watch?v=bihiPngTaKw&t=1071s
Day 10: https://www.youtube.com/watch?v=PEt63bjWZwY&t=334s
Day 11: https://www.youtube.com/watch?v=MHGAwzkCNqg
Day 12: https://www.youtube.com/watch?v=1lfdRvGqukI
Weekly Highlights:
Challenge Focus: Strengthen big muscle groups, tone small muscle groups, and enhance overall endurance.
Duration: Each workout is 30 minutes—perfect for a manageable yet effective daily commitment.
Tips on how to stay accountable during the challenge
Consistency Over Perfection: Aim to complete all 7 days, but if you miss one, don’t worry—just pick up where you left off.
Fuel Your Body: Complement your workouts with Mel’s nutrition guide. Download your meal plan above.
Stay Hydrated: Water helps with recovery and energy levels—especially for back-to-back workout days.
Sleep Health: Prioritise going to bed at the same time each night and aim for 8 hours sleep.
Modify as Needed: Beginners can perform moves at a slower pace or without weights, while advanced participants can add props to level up and work through the resting timer.
Join the Sculpt X Nutrition Challenge Community!
🌟 Follow Along on YouTube: Find all the workouts for this week on the Posture Tonic YouTube Channel.
✨ Stay Updated: Bookmark the Posture Tonic website for weekly schedules, tips, and more.
💌 Support the Challenge: If you’re enjoying these free workouts, consider showing your support on Ko-fi or ‘super thanks’ on YouTube
With this schedule, you’re set to build strength, tone your body, and feel incredible inside and out. Which workout are you most excited to try?
Share your progress in the comments on YouTube or tag @PostureTonic on Instagram—I’d love to see your transformations!
Let’s make this week amazing!
Jacinta x
