5-Move Hamstrings, Booty and Abs Workout

You’re going to like at present’s Hamstrings, Booty and Abs exercise! It features a combo of workouts which are designed to strengthen the muscle tissue alongside the again facet of your decrease physique and hearth 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 help your steadiness and stability, including to your physique’s potential to maneuver effectively day by day.

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

Grab a 30 day trial with this link and take a look at all the unbelievable perks of being a member in Rock Your Life!

You are able to do at present’s exercise at dwelling with some non-compulsory weighted objects (water bottles, dumbbells or no matter you’ve), and an elevated floor.

Let’s get proper to it!

Nice job with at present’s exercise! Now let’s get you a plan with exercises like this put collectively in a whole 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!

Start this challenge today!

(Returning to Rock Your Life? Just use the “returning members” button on the same page!)

Hamstrings, Booty and Abs Exercise

Click on to broaden and see all exercise transfer descriptions

Gear: Elevated floor, weighted objects; hamstring choices: train ball, sliders or band
Format: Carry out the circuit 3 occasions inside recommended rep ranges.

Single Leg Hip Thrusts (8-10 all 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 in opposition to the elevated floor; the sting of the floor must be on the base of your shoulder blades. Your knees must be aligned over your ankles, together with your toes planted on the mat.
Brace your core and drive by means of your heels to raise your hips and weighted objects in the direction of the ceiling, knees monitoring in keeping with the toes, squeezing your glutes and pausing on the high.
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 holding your left leg lifted and hips stage with each other.
Change sides and repeat sequence in your max reps.
MOD: Preserve each toes planted at some point 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 case you had been standing in opposition to 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 holding the weighted objects near your shins.
Drive by means of your complete foot to return again to standing, urgent your hips ahead, feeling your glutes working by means of this raise, and be aware of not leaning again on the high.
Repeat in your max reps.

Keep robust, wholesome and fueled in your energetic way of life!

My scrumptious chocolate protein helps your wholesome, energetic way of life and nourishes your physique with 21 grams of natural plant-based protein (which incorporates all of the important amino acids).

Get Your I Chocolate Protein HERE!

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 help you.
Maintain for a short pause. Bend your knees and contract your hamstrings to drag the ball/straps as near you as potential, whereas holding 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 in opposition to 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), raise your heels off of the mat as excessive as you may with management, then slowly decrease them again down (be aware that you simply’re not shifting your weight facet to facet 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 all 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 aware of not leaning ahead over your knee or permitting your again knee to the touch the mat.
Energy by means of your entrance heel to face and as you deliver your proper leg ahead, driving the knee up and to the fitting for an indirect crunch, then plant your foot again within the beginning upright stance.
Repeat reverse curtsy lunge crunch on the alternative facet, 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 an alternative.

Nice job Rockstar! The time and vitality you spend money on your self and your well being makes an enormous distinction! Let me know what you considered at present’s exercise within the feedback beneath.

I’d love to see you in ROCK YOUR LIFE, my online home workout studio and women’s fitness community!

Take a look at the wonderful progress Rock Your Life member, Denise, shared over the course of JUST 2 MONTHS and a pair of challenges!

“Took some extra progress footage and I’m so happy!! I by no means thought I might have muscle def once more at nearly 50 years outdated!! Betty Rocker you’ve modified my life!”

– Denise

I’d love to see YOU inside Rock Your Life where you’ll have access to:

50+ Problem applications you could begin, cease, and re-use as many occasions as you want! Select to get day by day emails to help you in your journey!
Life Phases Coaching Guides to make your coaching simpler utilizing my guides for ladies coaching with their cycle, coaching in perimenopause or coaching publish menopause!
Over 1000 dwelling 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 Assist by way of electronic mail or in our personal girls’s health neighborhood the place you can also make new pals, and get help from me and the Group Betty Rocker coaches as you test in in your exercises!