Sunday, September 24, 2023
HomeHealth&Fitness6-Transfer Whole Physique Takeover

6-Transfer Whole Physique Takeover



Be a part of Coach Neesha for this 6-move whole physique takeover!

Coach Neesha is a NASM Licensed Private Coach and a Group Betty Rocker Coach.

On this exercise – and in any coaching session – be at liberty to make use of the modifications or a decrease influence model to securely construct your energy. You be taught the strikes, be taught the shape, and work inside your limits as you get stronger.

When contemplating your progress, it’s so vital to remain centered on the large image and all of your wins. Attempt to not inform your self you’re failing or not doing sufficient simply since you’re doing a variation/mod. Displaying up and doing YOUR exercise is the proper solution to do the exercise.

Hearken to your physique and assist your self as you progress. It’s not a contest, it’s a observe. Keep in mind, we’re right here for the lengthy haul and to construct a robust health basis for years to return!

Now seize some weighted objects and let’s go!



For those who loved that exercise and are on the lookout for a sequenced plan that can benefit from your coaching time, then you definitely’ll love the Iron Betty Problem in Rock Your Life!

Begin this problem at this time!

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

Whole Physique Takeover

Click on to increase and see all exercise transfer descriptions

Gear: weighted objects, optionally available elevated floor
Format: Carry out supersets for time or reps, full 3-4 rounds

Superset 1:

Squat to Pulse (8-12)

  • Start by holding a weighted object in each palms, both hanging beside your hips or at your shoulders, start standing together with your ft at hip distance.
  • Participating between your shoulder blades to maintain the weights from rounding your shoulders, brace your core and ship your hips again, maintaining your chest up tall (don’t bend ahead), weight again in your heels and knees monitoring consistent with your toes.
  • From this bent knee place, pulse your squat by straightening and bending your legs once more barely.
  • Drive by way of your heels and squeeze your glutes as you energy again to standing.
  • Repeat to your max reps.
  • MOD: Take away the weighted objects and carry out this train with body weight solely.

2-Manner Push Ups (8-12 every method)

  • Start in a tall plank place with shoulders stacked over wrists, braced core, again flat and impartial gaze (not trying up or down).
  • Carry out a slender push up: by bend your arms, maintaining your elbows near your ribcage to activate the triceps, and decrease your self towards the mat for a push-up whereas maintaining your shoulders away out of your ears. Be conscious that your hips and torso are transferring in a single line.
  • Sustaining a braced core and flat again, push your self again as much as the beginning place.
  • The 1st step hand out so your arms are in a large stance and carry out a large pushup.
  • Proceed alternating between a slender and huge push up to your max reps.
  • MOD: Drop your knees to the mat or carry out this transfer in an elevated place together with your palms on an elevated floor like a sofa/ottoman/bench.

Superset 2:

Staggered Stance Deadlifts (8-12 all sides)

  • Start by standing together with your ft staggered at hip-width distance, proper foot in entrance, left in again.
  • Maintain a weighted object in every hand, your core braced and shoulders again and down (as in the event that they had been towards a wall), and maintain about 80% of your weight within the entrance foot.
  • Sustaining sq. hips to the wall in entrance of you, push your hips again and hinge ahead so far as you possibly can whereas sustaining a flat again, barely bending your proper knee and maintaining the weighted objects near your shins.
  • Drive by way of your complete entrance foot to return again to standing, urgent your hips ahead, feeling your glutes working by way of this raise, and be conscious of not leaning again on the prime.
  • Repeat to your max reps then swap sides.

Soar Squat Landing (0:30)

  • Start standing with ft hip distance aside, core braced, and chest upright.
  • Ship your hips again as you come right into a squat, bracing your core and maintaining your chest up, maintaining your knees monitoring consistent with your toes as you contact one hand to the mat.
  • Powerfully drive by way of your heels to leap and land calmly with a braced core and evenly distribute your weight alongside every complete foot whereas permitting your hips and knees to bend to soak up pressure as you repeat, switching the hand that touches down.
  • Repeat for allotted time.
  • MOD: Make this low influence by eradicating the bounce and performing a physique squat, driving by way of the heels to face and squeezing your glutes on the prime.

Assist your exercises through the use of ROCK AND RESTORE, my free-form important amino acid formulation. This nice tasting fruit punch formulation accommodates 30 servings of all 9 of the important amino acids (together with the BCAA’s) of their free type for speedy absorption and metabolic use so you possibly can rock your exercises, construct lean muscle, recuperate sooner, increase your immune system and enhance cognitive perform.


Superset 3:

Bentover Row (8-12)

  • Stand together with your core braced, chest up, shoulders again and down (as in the event that they had been towards a wall), and weighted objects in each palms.
  • Hinge ahead on the hips at a forty five diploma angle together with your physique, and interact between your shoulders, in order that they’re not rounding ahead. Enable your dumbbells to hold beneath your chest and maintain your head and neck in a impartial place.
  • Draw your elbows up and again beside your ribcage, squeezing your again muscle groups.
  • Slowly decrease the weights with management to the hanging place beneath your chest.
  • Repeat to your max reps.

Prisoner Squat to Triceps Extension (8-12)

  • Start in a kneeling place, chest upright, core braced, holding one weighted object overhead with each palms (or two lighter weighted objects in each palms) in order that your arms are straight overhead, elbows bent with forearms past parallel to the ground.
  • Step your left foot ahead, planting and driving by way of your entire foot to return as much as standing and use your triceps to straighten your arms, driving the burden up above your head.
  • With management, decrease the burden again to the beginning place as you step your proper foot, then left foot again to return to a kneeling place.
  • Your higher arms ought to stay in place all through the motion in order that your elbows aren’t transferring too far ahead or backward.
  • Swap legs and repeat alternating this sequence to your max reps.
  • MOD: Take away the weighted objects and do that transfer with simply your body weight.
  • Place a rolled up towel, mat, or pillow beneath your knees for additional cushion.

Nice job Rockstar! Hold displaying up for your self daily! Test in with me and Coach Neesha to tell us the way you’re doing at this time.


Searching for a well-balanced exercise plan with selection, accountability and assist to your health journey? I’ve obtained you lined!

Take a look at ROCK YOUR LIFE, my on-line dwelling exercise studio and girls’s health neighborhood!

We’ve obtained dozens of 30 day Problem plans to select from so that you at all times have a plan, tons of of exercises in our class library so that you’re by no means bored, and a lot assist for you in our personal assist group!

Take a look at Voni’s wonderful progress after simply 1 yr with me…

“1 yr in the past I pressed play to day 1 of Betty Rockers Make Fats Cry free 30 day program. I nearly died by the best way. 😂 At this time I’m on day 5 of my eleventh problem.
What I discovered was a well being program that I LOVE! Thanks coaches! After the 30 day problem, I joined you right here on Rock your Life and because of this met the best bunch of inspirational girls ever!

Thanks rockstars!
And naturally a 1 yr #rockiversary referred to as for progress pictures.

Sharing progress pictures as a result of I skilled a lot inspiration from others sharing theirs. I ALWAYS used them as motivation and NEVER for comparability. Right here is to motivation and inspiration!”

– Voni H, Rock Your Life member


Take YOUR health and well being to the subsequent stage – with out having to depart your home!

CLICK HERE for a 30 day go.

(when you’re returning to RYL, use the “returning members” choice)

The publish 6-Transfer Whole Physique Takeover appeared first on The Betty Rocker.

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