You’re going to like in the present day’s Hamstrings, Booty and Abs exercise! It features a combo of workouts which can be designed to strengthen the muscle tissue alongside the again facet of your decrease physique and fireplace up your abs.
I like coaching ALL the physique components, 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 capacity to maneuver nicely day by day.
I like sharing lessons like this – and however do you know there are 5 new lessons launched every week inside Rock Your Life? We have now lessons you’ll be able to drop into, AND we’ve problem packages you’ll be able to comply with -that have choices for you it doesn’t matter what your life stage, whether or not you’re nonetheless in your biking years, in perimenopause or post-menopause.
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You are able to do in the present day’s exercise at house with some non-compulsory weighted objects (water bottles, dumbbells or no matter you might have), and an elevated floor.
Let’s get proper to it!
Nice job with in the present day’s exercise! Now let’s get you a plan with exercises like this put collectively in an entire sequence that may strengthen your complete physique – just like the Rocking Abs and Booty Problem in Rock Your Life! This problem works your complete physique with a particular emphasis in your glutes and abs!
Begin this problem in the present day!
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Hamstrings, Booty and Abs Exercise
Click on to increase and see all exercise transfer descriptions
Tools: 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 in opposition to 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 via your heels to elevate your hips and weighted objects in direction of the ceiling, knees monitoring in keeping with the toes, squeezing your glutes and pausing on the high.
- 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 conserving your left leg lifted and hips degree with each other.
- Change sides and repeat sequence in your max reps.
- MOD: Preserve each ft planted at some stage in 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 should you had been standing in opposition to 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 conserving the weighted objects near your shins.
- Drive via your complete foot to return again to standing, urgent your hips ahead, feeling your glutes working via this elevate, and be conscious of not leaning again on the high.
- 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 kind a straight line along with your shoulders, again, glutes, knees, and ankles. Keep away from straining your neck by utilizing your arms on the mat to assist you.
- Maintain for a short pause. Bend your knees and contract your hamstrings to drag the ball/straps as near you as attainable, whereas conserving 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 Sequence (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 in opposition to 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 conscious that you simply’re not shifting your weight facet to facet 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. Preserve your chest up, being conscious of not leaning ahead over your knee or permitting your again knee to the touch the mat.
- Energy via your entrance heel to face and as you convey your proper leg ahead, driving the knee up and to the best for an indirect crunch, then plant your foot again within the beginning upright stance.
- Repeat reverse curtsy lunge crunch on the alternative facet, 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 an alternative.
Nice job Rockstar! The time and power you put money into your self and your well being makes an enormous distinction! Let me know what you considered in the present day’s exercise within the feedback beneath.
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Have a look at the wonderful progress Rock Your Life member, Denise, shared over the course of JUST 2 MONTHS and a couple of challenges!
“Took some extra progress photos and I’m so happy!! I by no means thought I may have muscle def once more at nearly 50 years outdated!! Betty Rocker you might have modified my life!”
– Denise
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