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7 incredible sculpting moves you can do anywhere


sculpting workout
All Photos: Tonique
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How dedicated is Tonique creator Sylwia Wiesenberg to proving you can work out anywhere? She filmed her newest fitness video in a box, without ever standing up. (Yes, really.)

The Box is a mat workout blended with elements of a suspension workout, designed to fully sculpt your entire body in 38 minutes,” she says. “It was designed to show that there are no limits to where you can work out—and that lack of space does not need to be an issue.”

It’s a funny gimmick, especially since everything else she does is so metaphorically outside the box.

Wiesenberg is an underground fitness iconoclast in New York City, where women spend two hours mirroring the totally unique, aesthetically interesting, and absurdly challenging moves she dreams up and then has them repeat 30 to 40 times. (Again, really.)

The approach has gained her a loyal following of fans who swear by the results, and now she’s focused on bringing it to people elsewhere, via an online library that currently features 40 workouts that range in length from 15 minutes to four hours, filmed in far-flung locations like Japan and Spain.

“The opportunity to reach women around the world is far more important to me than focusing on just one market,” she says. “The workouts are filmed with no makeup, no frills—just pure, positive Tonique, so viewers can feel like they are there with me, and I can deliver the closest experience to my live class.”

If you’re intrigued, start by trying out the seven sculpting moves she shared from The Box workout here. Her main piece of advice to get the most out of the bending and lifting? “Stay focused!”

Keep reading for seven sculpting moves you can do anywhere.

Get Started
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sculpting workout

Arrow

Begin on all fours. One arm is extended fully, the other arm is bent and supports your body weight, with palms flat on the ground, stomach in. Point your toes and bring the leg on the same side as the extended arm up, all the way to the top, until it’s fully extended. Squeeze your butt at the very top.

Repeat 30 to 40 times. Switch legs and arm and repeat again 30 to 40 times.

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sculpting workout sculpting workout

Swan

Begin on all fours in a semi-seated position, with your butt back but off your heels. Place your palms on the ground flat with arms extended fully in front of you, and hold your stomach in at all times. With rounded movement, draw an imaginary circle from right to left bringing your right arm around (in front and slightly above) your head. Keep your arm straight and fingers pointed, and feel the full extension on the side of your abs and in your arms as you plant your left palm on the ground to the side. Come back to starting positing by tracing the imaginary circle back around.

Repeat 30 times on each side.

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Jumping Swan

Begin on all fours in a semi-seated position, with your butt back but off your heels. Place your palms on the ground flat with arms extended fully in front of you, and hold your stomach in at all times. With rounded movement, draw an imaginary circle from right to left, bringing your right arm around (in front and slightly above) your head. Keep your arm straight and fingers pointed, and feel the full extension on the side of your abs and in your arms as you plant your left palm on the ground to the side. Come back to starting positing by tracing the imaginary circle back around. Jump high from the semi-seated position to introduce a high hop. Use your abs and bring your butt up to feel it work, and land on your feet using the cushioned part of the front foot. Go back to seated position.

Repeat 30 times on each side.

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Forward 80

For this modern twist on the ’80s leg lift, begin on your stomach with palms on the floor, arms close to your body, and elbows bent and pointed up. Pull your stomach in and raise one leg up, extended fully with a pointed toe, keeping the supporting leg slightly bent.

From this position, use your arms to lift your body up and turn onto your side. Extend the same (top) leg to the ceiling, keeping your toes pointed. Move back the way you came to end up back on your stomach in starting position.

Repeat 30 times on each side.

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Suspension Ab Workout

Come up close to a stable surface, like a wall or a sofa. Relax your neck and make sure your arms are straight, palms flat on the ground. Bring one leg up, place foot flat on the wall, the other leg stays in the air.

Keep your stomach in and raise one leg up. Bend your leg to bring your knee in and then bend the leg to the back, pointing your toes towards your butt and turning open slightly.

Repeat 10 times, then 20, and build up to 30 times on each side.

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sculpting workout moves

Suspension Butt and Leg Workout

Come up close to a stable surface, like a wall or a sofa. Relax your neck and make sure your arms are straight, palms flat on the ground, stomach in at all times. Bring one leg up and extend it fully with the foot flat on the wall.

Extend the other leg fully in the air, toes pointed, and then bring the knee close to your chest, turning open slightly to engage your oblique muscles. Extend the leg fully back.

Repeat 10 times, then 20, and build up to 30 times on each side.

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sculpting workout movessculpting workout moves

Fighting Gravity

Come up close to a stable surface, like a wall or a sofa. Relax your neck and make sure your arms are straight, palms flat on the ground, stomach in at all times. Bring one leg up and extend it fully with the foot flat on the wall.

Bring the other leg up in the air, slightly bent off the ground, toes pointed. Turn your torso slightly open, bringing the leg up and then extending it back behind you, with the knee still bent. Bring it back down on the same angle, without touching the ground.

Repeat 10 times, then 20, and build up to 30 times on each side.

Want more workouts you can do in unlikely places? Try this one you can do in your car (road trip!) or this at-home full-body routine that only requires a jump rope.