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HomeHealth&Fitness5-Transfer Hamstrings, Booty and Abs Exercise

5-Transfer Hamstrings, Booty and Abs Exercise

5-Transfer Hamstrings, Booty and Abs Exercise

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You’re going to like right this moment’s Hamstrings, Booty and Abs exercise! It features a combo of workout routines which are designed to strengthen the muscle mass alongside the again aspect of your decrease physique and fireplace up your abs.

I really like coaching ALL the physique elements, however exercises that focus on your decrease physique and core are nice as a result of they help your stability and stability, including to your physique’s skill to maneuver nicely each day.

I really like sharing courses like this – and however do you know there are 5 new courses launched every week inside Rock Your Life? We’ve courses you possibly can drop into, AND now we have problem packages you possibly can 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 right this moment’s exercise at house with some optionally available weighted objects (water bottles, dumbbells or no matter you’ve), and an elevated floor.

Let’s get proper to it!



Nice job with right this moment’s exercise! Now let’s get you a plan with exercises like this put collectively in an entire sequence that can 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 right this moment!

(Returning to Rock Your Life? Simply use the “returning members” button on the identical web page!)

Sculpted Hamstrings, Booty and Abs

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 instances inside steered rep ranges.

Single Leg Hip Thrusts (8-10 both 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 together with your elbows and toes 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, together with your toes planted on the mat.
  • Brace your core and drive by means of your heels to carry your hips and weighted objects in direction of the ceiling, knees monitoring in step 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 conserving your left leg lifted and hips degree with each other.
  • Swap sides and repeat sequence in your max reps.
  • MOD: Hold each toes planted all through this train and/or carry out this sequence with out weighted objects.

Romanian Deadlifts (6-10)

  • Start standing together with your toes hip distance aside, core braced, shoulders again and down (as for those who have been standing towards a wall) and weighted objects in every hand.
  • Push your hips again and hinge ahead so far as you possibly can whereas sustaining a flat again, barely bending your knees and conserving the weighted objects near your shins.
  • Drive by means of your complete foot to return again to standing, urgent your hips ahead, feeling your glutes working by means of this carry, and be conscious 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 together with your toes on a ball or in TRX straps
  • Brace your core and lift your hips off the bottom to kind a straight line together with your shoulders, again, glutes, knees, and ankles. Keep away from straining your neck through the use of your arms on the mat to help 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 Increase Sequence (12-18)

  • Stand together with your toes hip distance aside, core braced, chest up, shoulders again and down (as in the event that they have been towards a wall), and a weighted object in every hand at your shoulders or by your sides.
  • Alternating between toes parallel, toes in, and heels in (5 reps every), carry your heels off of the mat as excessive as you possibly can with management, then slowly decrease them again down (be conscious that you simply’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 both sides)

  • Start standing together with your toes 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 conscious of not leaning ahead over your knee or permitting your again knee to the touch the mat.
  • Energy by means of your entrance heel to face and as you deliver your proper leg ahead, driving the knee up and to the correct for an indirect crunch, then plant your foot again within the beginning upright stance.
  • Repeat reverse curtsy lunge crunch on the other 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 vitality you spend money on your self and your well being makes an enormous distinction! Let me know what you considered right this moment’s exercise within the feedback under.


I’d like to see you in ROCK YOUR LIFE, my on-line house exercise studio and girls’s health group!

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 footage and I’m so happy!! I by no means thought I might have muscle def once more at virtually 50 years previous!! Betty Rocker you’ve modified my life!”

– Denise

I’d like to see YOU inside Rock Your Life the place you’ll have entry to:

  • 50+ Problem packages you can begin, cease, and re-use as many instances as you want! Select to get each day emails to help you in your journey!
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  • Over 1000 house exercise courses to select from by size of time, kind of exercise, physique half skilled and extra so you possibly can cease, drop and Betty Rock anytime, anyplace!
  • Over 300 wholesome, scrumptious Betty Rocker recipes!
  • High Tier Help through e mail or in our non-public girls’s health group the place you may make new associates, and get help from me and the Staff Betty Rocker coaches as you verify in in your exercises!

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The put up 5-Transfer Hamstrings, Booty and Abs Exercise appeared first on The Betty Rocker.

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