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

I really like coaching ALL the physique components, however exercises that focus on your decrease physique and core are nice as a result of they assist your stability and stability, including to your physique’s means to maneuver effectively every 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? Now we have courses you’ll be able to drop into, AND we’ve problem packages you’ll be able to observe -that have choices for you it doesn’t matter what your life stage, whether or not you might be 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 residence 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 in the present day’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 in the present day!

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

Hamstrings, Booty and Abs Exercise

Click on to broaden 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 either side)

  • 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 ft 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 ft planted on the mat.
  • Brace your core and drive via your heels to carry your hips and weighted objects in the 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 prolong 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 retaining your left leg lifted and hips degree with each other.
  • Swap sides and repeat sequence in your max reps.
  • MOD: Maintain each ft planted all through this train and/or carry out this sequence with out weighted objects.

Romanian Deadlifts (6-10)

  • Start standing together with your ft hip distance aside, core braced, shoulders again and down (as when you had been standing towards 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 retaining 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 carry, and be aware 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 ft 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 through the use of your arms on the mat to assist you.
  • Maintain for a quick pause. Bend your knees and contract your hamstrings to tug the ball/straps as near you as doable, whereas retaining 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 Collection (12-18)

  • Stand together with your ft 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 ft parallel, toes in, and heels in (5 reps every), carry your heels off of the mat as excessive as you’ll be able to with management, then slowly decrease them again down (be aware 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 either side)

  • Start standing together 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. Maintain your chest up, being aware 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 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 alternative aspect, finishing a single rep of this train.
  • Proceed alternating sides to succeed in 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 spend money on 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 under.


I’d like to see you in ROCK YOUR LIFE, my on-line residence exercise studio and ladies’s health neighborhood!

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

– Denise

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

Damian

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Hi Damian, a talented website author who embraces her work with genuine enthusiasm. With an unwavering commitment to excellence, she combines her creative talent and technical expertise, creating sites that stand out for both style and substance.

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