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Monday, July 22, 2024

5-Transfer Hamstrings, Booty and Abs Exercise



You’re going to like at the moment’s Hamstrings, Booty and Abs exercise! It features a combo of workouts which can be designed to strengthen the muscle tissues alongside the again aspect 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 stability and stability, including to your physique’s skill to maneuver nicely every day.

I like sharing courses like this – and however do you know there are 5 new courses launched every week inside Rock Your Life? Now we have courses you may drop into, AND we’ve problem applications you may 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.

Seize a 30 day trial with this hyperlink and take a look at all the unimaginable perks of being a member in Rock Your Life!

You are able to do at the moment’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 at the moment’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 at the 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 develop 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 recommended 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 way of your heels to elevate your hips and weighted objects in direction of the ceiling, knees monitoring consistent 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 protecting your left leg lifted and hips stage with each other.
  • Swap sides and repeat sequence in your max reps.
  • MOD: Preserve each toes planted in the course of 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 in the event you had been standing towards a wall) and weighted objects in every hand.
  • Push your hips again and hinge ahead so far as you may whereas sustaining a flat again, barely bending your knees and protecting the weighted objects near your shins.
  • Drive by way of your complete foot to return again to standing, urgent your hips ahead, feeling your glutes working by way of this elevate, 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 type a straight line together 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 tug the ball/straps as near you as potential, whereas protecting 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 had 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), elevate your heels off of the mat as excessive as you may 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. Preserve your chest up, being conscious of not leaning ahead over your knee or permitting your again knee to the touch the mat.
  • Energy by way of your entrance heel to face and as you deliver your proper leg ahead, driving the knee up and to the precise 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 vitality you put money into your self and your well being makes an enormous distinction! Let me know what you considered at the moment’s exercise within the feedback beneath.


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

Take 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 might have muscle def once more at virtually 50 years previous!! Betty Rocker you might have modified my life!”

– Denise

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

  • 50+ Problem applications that you could begin, cease, and re-use as many instances as you want! Select to get every day emails to assist you in your journey!
  • Life Levels Coaching Guides to make your coaching simpler utilizing my guides for girls coaching with their cycle, coaching in perimenopause or coaching submit menopause!
  • Over 1000 house exercise courses to select from by size of time, kind of exercise, physique half educated and extra so you may cease, drop and Betty Rock anytime, anyplace!
  • Over 300 wholesome, scrumptious Betty Rocker recipes!
  • High Tier Help through e-mail or in our personal girls’s health group the place you can also make new mates, and get assist from me and the Crew Betty Rocker coaches as you verify in in your exercises!

Be part of us and get began at the moment!

Returning member? Can’t wait to see you once more! Simply use the “returning member” possibility on the join web page.

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

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