Get able to rock your decrease physique and be part of Coach Neesha for this enjoyable exercise you are able to do with just a few dumbbells or weighted objects!

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

Questioning if you are able to do this exercise as a newbie? For those who’re new to power coaching, getting again in form after recovering from an damage or setback, this exercise (and all of my challenges in Rock Your Life) has steering in your kind and modifications for relieving into sure strikes, so you will get going irrespective of the place you’re ranging from.

This exercise will strengthen your legs and booty whereas rising your cardio endurance. It’s quick, highly effective and an effective way to lift your vitality!

Strengthening your muscle tissue is without doubt one of the single most necessary issues you are able to do to help your longevity (1). It boosts your immune system, will increase your fats burning potential, helps your joints, and may even enhance your sleep.

Constructing your bone density, intentionally strengthening the muscle mass that encompass and help your joints, and difficult your self on this means will go a protracted strategy to retaining you robust, energetic and wholesome for a few years to return.

Now, be part of Coach Neesha for this robust decrease physique burn!

The Quick Health Problem is an extremely efficient, time-saving problem within the 15-20 minute vary (I’ve challenges of all totally different lengths in Rock Your Life). Whenever you begin, you may choose to make use of any of the three calendar tracks you might have entry to to your life stage and schedule calls for.

Begin this problem right this moment!

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


Legs and Booty Pulse

Click on to develop and see all exercise transfer descriptions

Tools: knee-high elevated floor, small stool, weighted objects, chair or a wall
Format: Carry out the circuit 3 occasions inside steered rep ranges.


Elevated Bridge Raise Pulse (6-8)

  • Start in your again along with your knees bent and your heels on an train ball or low elevated floor.
  • Preserving your core braced, press via your heels to raise your hips up and have interaction your glutes.
  • Pause right here to pulse your thrusts 3 times on the prime of the train.
  • Decrease your hips again down towards the ground with management and repeat.
  • MOD: Carry out bridge lifts along with your ft on the ground.

Sumo Squat Pulse (6-10)

  • Start by standing along with your ft wider than hip distance, permitting your ft to end up naturally, holding a weighted object in every hand..
  • Brace your core and ship your hips again, retaining your chest up tall (don’t bend ahead), weight again in your heels and knees monitoring consistent with your toes.
  • Drive via your heels to barely straighten your legs and bend them once more, pulsing in your sumo squat.
  • Drive via your heels, squeezing your glutes to energy again to standing.
  • Repeat to your max reps.
  • MOD: Use an elevated floor behind you as you squat to information your squat kind.

Single Leg Cut up Squat Pulse (8-12 all sides)

  • Start standing, a weighted object in every hand and with one foot on an elevated floor behind you, your ft hip width distance and spaced far aside sufficient for a great lunge place.
  • Discover your optimum foot positioning by sitting on the sting of your elevated floor in order that the sting is correct the place your butt meets your thigh. Lengthen the working leg out straight; wherever your foot lands is the place you must place it throughout this cut up squat.
  • Decrease your self down with management by bending your knees to the depth that’s snug for you (be certain that your entrance knee isn’t buckling in or bowing out).
  • Straighten via the knee barely and bend once more a few occasions, pulsing in your cut up squat.
  • Drive via your entrance heel to return to standing
  • Repeat to your max reps and change sides.
  • MOD: Carry out this train physique weight solely, putting your hand in opposition to a wall for stability, or performing common ahead lunges in your mat

Help your energetic way of life with scrumptious vanilla protein!

Our superfood protein mix helps your physique from the within out. With 20 grams of natural plant protein (containing all of the important amino acids), you’ll be loving the vitality and vitality you get every time you shake it, bake it, or mix it up with I ❤ Vanilla Protein!

Typical Deadlift (6-10)

  • Start standing along with your ft hip distance aside, core braced.
  • Push your hips again and hinge ahead, bending your knees. For those who’re utilizing dumbbells, you’ll hold them in near your shins (at mid-shin) and raise your chest, straightening your again and dropping your hips down. For those who’re utilizing a barbell that is the place you’ll grip the bar and raise your chest, dropping your hips barely, and interesting between your shoulders.
  • Drive via your total foot as you straighten your legs (think about you’re pushing the earth away from you), retaining your weight transferring in a straight line near your physique.
  • Really feel your glutes and hamstrings working via this raise, and don’t lean again on the prime.
  • MOD: Take away the weighted objects and do that transfer with simply your body weight.

Lateral Leg Increase Pulse(8-12)

  • Start standing upright with a braced core.
  • Sustaining sq. hips, laterally increase your proper leg, decrease and raise it barely a few occasions in a pulse, then decrease it again all the way down to the mat with management.
  • Repeat on the identical aspect to your max reps..
  • For the subsequent spherical, change sides, elevating the left leg. Proceed alternating sides with every spherical.
  • MOD: Maintain on to the again of a chair or along with your hand on a wall to help with stability all through this sequence.

Superb job Rockstar! I’m so pleased with you for displaying up right this moment! Examine in and let me know the way you favored the exercise and anything you wish to share – I like listening to from you.

Searching for help and a constant plan to observe? Try what Rock Your Life, (my house exercise studio and ladies’s health neighborhood) has to supply! I’m so pleased with Cylee for what she’s completed as she’s been rocking her health journey for the previous 2 years!

“I’ve been hanging out on the down low being impressed by you all! These outcomes are a two yr journey, however I needed to share them as a result of I feel too typically we surrender on ourselves as a result of we’re not seeing outcomes instantly. A minimum of that’s how I’ve been. Lol Something WORTH doing takes time! It takes consistency. It takes dedication.

Betty Rocker is my favourite up to now. I extremely suggest her applications and merchandise.
The function the place they E mail you your exercise each morning is freaking genius! It actually offers me one thing to stay up for. I like her and all of the coaches!” – Cylee, Rock Your Life member.

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

Be part of my on-line house exercise studio and ladies’s health neighborhood, Rock Your Life, and get entry to 30-day Challenges, a strong help community not like some other, new exercise lessons added each week you are able to do from the consolation of your personal house – and share the journey whereas we aid you attain your objectives!

Click on Right here to get began in Rock Your Life right this moment!


  1. McLeod, Michael et al. “Reside robust and prosper: the significance of skeletal muscle power for wholesome ageing.” Biogerontology vol. 17,3 (2016): 497-510. doi:10.1007/s10522-015-9631-7. Net.

The publish 5-Transfer Legs and Booty Pulse appeared first on The Betty Rocker.


By Damian

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.

Leave a Reply

Your email address will not be published. Required fields are marked *