You’re going to like as we speak’s Hamstrings, Booty and Abs exercise! It features a combo of workouts which are designed to strengthen the muscle tissues alongside the again aspect of your decrease physique and fireplace up your abs.
I really like coaching ALL the physique elements, however exercises that concentrate on your decrease physique and core are nice as a result of they assist your steadiness and stability, including to your physique’s skill to maneuver properly each day.
I really like sharing lessons like this – and however do you know there are 5 new lessons launched every week inside Rock Your Life? We’ve got lessons you’ll be able to drop into, AND we have now problem applications you’ll be able to observe -that have choices for you it doesn’t matter what your life stage, whether or not you might be nonetheless in your biking years, in perimenopause or post-menopause.
You are able to do as we speak’s exercise at residence with some optionally available weighted objects (water bottles, dumbbells or no matter you’ve gotten), and an elevated floor.
Let’s get proper to it!
Nice job with as we speak’s exercise! Now let’s get you a plan with exercises like this put collectively in a whole sequence that may strengthen your whole physique – just like the Rocking Abs and Booty Problem in Rock Your Life! This problem works your whole physique with a particular emphasis in your glutes and abs!
Sculpted Hamstrings, Booty and Abs
Click on to increase and see all exercise transfer descriptions
Gear: Elevated floor, weighted objects; hamstring choices: train ball, sliders or band
Format: Carry out the circuit 3 occasions inside recommended rep ranges.
Single Leg Hip Thrusts (8-10 all sides)
- Sit your self on the mat in entrance of your elevated floor and place a weighted object in your hip creases.
- Press your self up along with your elbows and ft to place your again towards the elevated floor; the sting of the floor needs to be on the base of your shoulder blades. Your knees needs to be aligned over your ankles, along with your ft planted on the mat.
- Brace your core and drive by your heels to elevate your hips and weighted objects in the direction of the ceiling, knees monitoring in keeping with the toes, squeezing your glutes and pausing on the prime.
- On this place, switch the weighted object over to your proper hip crease and lengthen your left leg out and off of the mat.
- Drop your hips again down towards the mat with management and repeat the sequence in your max reps whereas maintaining your left leg lifted and hips stage with each other.
- Change sides and repeat sequence in your max reps.
- MOD: Hold each ft planted during this train and/or carry out this sequence with out weighted objects.
Romanian Deadlifts (6-10)
- Start standing along with your ft hip distance aside, core braced, shoulders again and down (as if you happen to had been standing towards a wall) and weighted objects in every hand.
- Push your hips again and hinge ahead so far as you’ll be able to whereas sustaining a flat again, barely bending your knees and maintaining the weighted objects near your shins.
- Drive by your whole foot to return again to standing, urgent your hips ahead, feeling your glutes working by this elevate, and be aware of not leaning again on the prime.
- Repeat in your max reps.
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Hamstring Pull-Ins (10-15)
- Lie in your again along with your ft on a ball or in TRX straps
- Brace your core and lift your hips off the bottom to type a straight line along with your shoulders, again, glutes, knees, and ankles. Keep away from straining your neck through the use of your arms on the mat to assist you.
- Maintain for a quick pause. Bend your knees and contract your hamstrings to tug the ball/straps as near you as doable, whereas maintaining shoulders, again, glutes, and knees in a straight line.
- With management, straighten your legs to the beginning raised hips place.
- Repeat in your max reps.
Calf Elevate Collection (12-18)
- Stand along with your ft hip distance aside, core braced, chest up, shoulders again and down (as in the event that they had been towards a wall), and a weighted object in every hand at your shoulders or by your sides.
- Alternating between ft parallel, toes in, and heels in (5 reps every), elevate your heels off of the mat as excessive as you’ll be able to with management, then slowly decrease them again down (be aware that you just’re not shifting your weight aspect to aspect or leaning ahead).
- Repeat in your max reps.
- MOD: Take away the weighted objects and full this transfer with body weight solely.
Alternating Reverse Curtsy Lunge Crunch (8-12 all sides)
- Start standing along with your ft hip distance, core braced, chest upright, and a weighted object in every hand at your shoulders.
- Step your proper foot throughout and behind you in order that your proper knee finally ends up behind your left heel into your reverse curtsy lunge. Hold your chest up, being aware of not leaning ahead over your knee or permitting your again knee to the touch the mat.
- Energy by your entrance heel to face and as you deliver your proper leg ahead, driving the knee up and to the fitting for an indirect crunch, then plant your foot again within the beginning upright stance.
- Repeat reverse curtsy lunge crunch on the alternative aspect, finishing a single rep of this train.
- Proceed alternating sides to achieve your max rep vary.
- MOD: Take away the weighted objects and full this transfer with body weight solely or carry out common reverse lunges as a substitute.
Nice job Rockstar! The time and power you spend money on your self and your well being makes an enormous distinction! Let me know what you considered as we speak’s exercise within the feedback under.
Have a look at the superb progress Rock Your Life member, Denise, shared over the course of JUST 2 MONTHS and a pair of challenges!
“Took some extra progress photos and I’m so happy!! I by no means thought I might have muscle def once more at nearly 50 years outdated!! Betty Rocker you’ve gotten modified my life!”
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