Get ready to rock your lower body Join Coach Neesha for this fun workout that you can complete with just some dumbbells or weighted objects!
Coach Neesha is a NASM Certified Personal Trainer and Team Betty Rocker Coach.
Wondering if you can do this exercise as a beginner? If you're new to strength training and getting back in shape after recovering from an injury or setback, this sport (and what I've done in rock your life) provides guidance on your form and modifications to ease into certain moves, so no matter where you start, you're ready to go.
This exercise will strengthen your legs and glutes while improving your aerobic endurance. It's short and punchy, and a great way to boost your energy!
Building muscle tissue is one of the most important things you can do to extend your life (1). It can boost your immune system, increase your fat-burning potential, support your joints, and even improve your sleep.
Building bone density, intentionally strengthening the muscles around and supporting your joints, and challenging yourself in this way will help you stay strong, active, and healthy for many years to come.
Now, join Coach Neesha for an intense lower body burn!
this Quick Fitness Challenge This is a very effective, time-saving challenge in the 15-20 minute range (I've had challenges of varying lengths in Rock Your Life). To get started, you can choose to use any of the 3 calendar tracks you have access to to suit your life stage and scheduling needs.
Start this challenge today!
(Back to rock and roll? Just use the “Return Member” button on the same page!)
Legs and booty pulse
Click to expand and view all workout instructions
Equipment: Knee-high elevated surface, small stool, weights, chair or wall
Format: Execute this loop 3 times within the recommended repetition range.
Circuit:
Viaduct Lift Pulse(6-8)
- Start lying on your back with your knees bent and heels on an exercise ball or low surface.
- Keeping your core tight and heels engaged, lift your hips and engage your glutes.
- Pause here and pulse your thrusts three times at the top of the exercise.
- Lower your hips back to the floor in a controlled manner and repeat.
- MOD: Perform a bridge raise with your feet on the floor.
Sumo Squat Pulse (6-10)
- Start by standing with your feet wider than hip distance apart, letting your feet naturally point outwards, and holding a weight in each hand.
- Brace your core, push your hips back, keep your chest straight (don't bend forward), return your weight to your heels, and keep your knees in line with your toes.
- Powering through your heels, straighten your legs slightly, then bend them again, pulsing into a sumo squat.
- Drive through your heels and squeeze your glutes to return to standing.
- Repeat for your maximum number of reps.
- MOD: Squat using a raised surface behind you to guide your squat form.
Single-Leg Split Squat Pulse (8-12 per side)
- Start standing with a weight in each hand and one foot high behind you, hip-width apart and far enough apart to form a good lunge.
- Sit on the edge of a raised surface and find the best position for your feet so that the edge is right where your hips meet your thighs. Straighten your working leg; wherever your feet touch the ground is where you should be placed during the split squat.
- Bend your knees to a depth that works for you and control yourself as you lower yourself (making sure your front knee doesn't buckle in or out).
- Straighten your knees slightly, then bend them again a few times, pulsing into a split squat.
- Use your front heel to stand
- Repeat for your maximum number of reps and switch sides.
- MOD: Perform bodyweight exercises only, lean your hands against a wall for balance, or perform regular forward lunges on the mat
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Traditional deadlift(6-10)
- Begin standing with feet hip-distance apart and core braced.
- Push your hips back and hinge forward, bending your knees. If you're using dumbbells, hold the dumbbells close to your calves (mid-calf) and lift your chest, straighten your back, and lower your hips. If you're using a barbell, you can hold the bar here and lift your chest, lower your hips slightly, and engage between your shoulders.
- As you straighten your legs, push through your entire foot (imagine you are pushing the earth away from you), keeping your weight in a straight line close to your body.
- Feel your glutes and hamstrings work during this movement, and don't lean back at the top.
- MOD: Remove the weight and perform the movement using only your body weight.
Side leg raise pulse (8-12)
- Start standing upright using your core.
- Keeping your hips square, lift your right leg laterally, lowering and slightly raising it in a pulse a few times before lowering it back to the mat in a controlled manner.
- Repeat for your maximum number of reps on the same side.
- For the next round, switch sides and lift your left leg. Continue alternating each round.
- MOD: Grab the back of a chair or place your hands on a wall to help maintain balance throughout the sequence.
Rock star job is awesome! I'm so proud of you for showing up today! Check in and let me know how you enjoy the sport and anything else you'd like to share – I'd love to hear from you.
Looking for support and a consistent plan to follow? look at what rock your life, (My Home Fitness Studio and Women's Fitness Community) A must offer! I'm so proud of Cylee's accomplishments as she has been pushing her fitness journey for the past two years!
“I've been hanging on low and inspired by all of you! These results are a two year journey but I wanted to share them because I think we often give up on ourselves because we don't see immediate results. At least I always have That’s right. Haha Anything worth doing takes time! This requires consistency. This requires determination.
Betty Rock is my favorite so far. I highly recommend her program and products.
Their feature of emailing you workouts every morning is so genius! It does give me something to look forward to. I love her and all the coaches! “ – Selly, rock your life member.
A one-time exercise is great, but having a plan to follow is even better!
join in My online home fitness studio and women’s fitness community, rock your lifeand get access to the 30-Day Challenge, a powerful support network unlike any other, with new workouts added every week that you can do from the comfort of your own home – and share the journey as we help you achieve your goals!
Click here to start rocking your life today!
- McLeod, Michael et al. “Live Strong, Thrive: The Importance of Skeletal Muscle Strength for Healthy Aging.” biogerontology roll. 17,3 (2016): 497-510. doi:10.1007/s10522-015-9631-7. network. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4889643/
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