Higher Physique Power and Steadiness

September 19, 2024

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Be a part of Coach Neesha from Staff Betty Rocker, for a fast higher physique smash that may goal your biceps, chest and shoulders with a enjoyable combo of body weight and added resistance strikes!

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

This exercise is a part of a very enjoyable and balanced coaching program the place we goal key physique components over the course of every week – it’s the Summer season Shred Problem, and also you’re invited to affix us anytime!

In terms of seeing outcomes along with your coaching, it’s simply as a lot in regards to the surrounding actions we take as it’s about our exercises, like what we eat, how we transfer all through the day, and that we prioritize our bedtime. All of these actions assist us maximize the muscle sculpting (and fats burning) potential of a exercise.

If you wish to be guided and progress along with your health objectives, I lay all of it out for you in Rock Your Life, my on-line house exercise studio and ladies’s health group, with problem plans and customized teaching and assist.

Now seize some weighted objects and let’s go!

I might like to assist you in reaching your objectives this season! So right here’s a hyperlink to affix us for the Shredded Summer season Problem – inside Rock Your Life!

This problem has such a enjoyable schedule of exercises below half-hour (plus a bonus calendar is included with an optimized schedule for my Rockstars within the menopause years) so everyone seems to be invited!

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

Higher Physique Power and Steadiness

Click on to increase and see all exercise transfer descriptions

Tools: weighted objects, stretchy band/towel/strap, non-obligatory elevated floor
Format: carry out every transfer for as much as 1:00 for 3 rounds

Circuit:

Surfer Pop Ups

Start standing on the prime of your mat along with your core braced and chest upright.
Bend your knees, plant your palms on the mat, and bounce your ft again right into a tall plank place with shoulders stacked over wrists, braced core, again flat and impartial gaze (not wanting up or down).
Bounce your ft again as much as your palms in an angled place (as when you had been hopping onto a surfboard) and drive by way of the heels to face or bounce.
Repeat for allotted time.
MOD: For low affect, take away jumps and step your ft in and out.
Full the push-ups along with your knees on the mat or full the complete sequence along with your palms planted on an elevated floor (bench/sofa/chair) as a substitute of the mat.

2-Manner Biceps Curls

Start standing with weighted objects in each palms and palms dealing with ahead at your thighs.
With a braced core and shoulders again and down (as in the event that they had been in opposition to a wall), bend on the elbows to curve the weights as much as shoulder peak.
With management, decrease the weights to the beginning place.
Rotate your palms in order that they’re dealing with one another, and curl the weights as much as shoulder peak.
Decrease the weights with management to beginning place. Be conscious that you just’re holding your elbows in at your ribcage at some point of the curls.
Repeat sequence for allotted time.

Arnold Press

Brace your core from a standing or seated place and, holding a weighted object in every hand, bend your arms to 90 levels with palms dealing with one another and higher arms in keeping with your shoulders.
Externally rotate your arms out by pulling your shoulder blades collectively to finish in a 90 diploma purpose submit place (palms will face outward at this level) after which press your arms straight up over your head.
Reverse the motion to finish within the beginning place, your palms dealing with one another.
Repeat for allotted time.

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Push Up Attain

Start in a tall plank place with shoulders stacked over wrists, braced core, again flat and impartial gaze (not wanting up or down).
Bend your arms and decrease your self towards the mat for a push-up whereas holding 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.
Attain your proper arm straight beside your ear, being conscious to not permit your hips to tilt or elevate.
Plant your proper hand again on the mat and repeat sequence for allotted time, alternating left and proper with the arm attain.
MOD: Drop your knees to the mat or carry out this transfer in an elevated place along with your palms on an elevated floor like a sofa/ottoman/bench.

Susceptible Towel Pull Downs

Start by mendacity in your abdomen in your mat.
Lengthen your arms beside your ears with a strap/towel held taut between them, brace your core to elevate and attain your arms off of the mat.
Press your pelvis and the tops of your ft gently into the mat as you pull the towel in direction of your chest, drawing your elbows again in direction of your ribcage, specializing in the squeeze between your shoulder blades.
Re-extend your arms and repeat sequence for the allotted time.

Entrance and Lateral Increase

Stand along with your core braced, chest up, shoulders rolled again, and weights in every hand.
Preserving your ribcage down and core engaged, elevate each arms out to the facet, sustaining a slight bend within the elbows and main along with your shoulders and elbows relatively than your wrists.
Slowly carry the weights again right down to your sides with management.
Rotate your palms to face the entrance of your physique and elevate each arms straight out in entrance of you to shoulder peak.
Decrease to the beginning place and repeat sequence for allotted time.

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 right this moment’s exercise within the feedback under.

You’re invited to Rock Your Physique AND Your Life…

…..in my on-line house exercise studio and ladies’s health group the place not solely will we offer you superior and enjoyable exercise challenges, however the data you’ll want to navigate your vitamin selections and the opposite surrounding actions that may enable you to see (and preserve) one of the best outcomes.

Take a look at these footage that Rock Your Life member and mother of three, Bailey shared within the group…

“I’ve been doing Betty Rockers exercises since July of 2020 . At this time I took a progress pic simply to see how far I’ve come! The primary pic is from 7/2020 and the up to date pic is from 05/2022. 40 lbs down.. a number of inches misplaced! This exercise program together with consuming a more healthy life-style has really modified my physique and thoughts! I’m at present doing the bikini physique problem and it has kicked my butt! If this momma of three can do it, so are you able to!!”

One-off exercises are nice, however having a PLAN to observe is even higher!

Be a part of my on-line house exercise studio and ladies’s health group, Rock Your Life, and get entry to 30-day Challenges, a robust assist community not like another, new exercise courses added each week you are able to do from the consolation of your individual house – and share the journey whereas we enable you to attain your objectives!