absolute express

Join Coach Neesha for fast and effective core exercise This will engage your front abs, obliques and deep core muscles to support better posture and alignment in less than 20 minutes!

Coach Neesha is a NASM Certified Personal Trainer and Team Betty Rocker Coach.

Did you know that every movement we make involves our core muscles?That’s why we have to train the entire core (meaning go all the way, not just the front abs) and focus on core engagement in all the workouts we do.

You can count on almost all of my workouts to strengthen your core and improve your balance and stability.but when it comes to “See Your Abs” Remember, it’s the actions you take around your workouts (plus your workouts) that drive result look.

While targeted training for specific muscle groups can help strengthen those muscles, Fat loss is systemic. for each other Fat Loss and Muscle Growth We need to surround our workouts with healthy habits that create an optimal state in the body to achieve the results we want.

I’m talking about how we fuel Around our workouts, how do we rest and recoveryhow do we manage our pressure and appear in our training Ready to go, not run out.

Train smarter, not harder, and stay aligned with your goals 4 Pillars of Health! It all adds up to impact.Join now Coach Neesha and Let’s go after it!

This workout is on Strength Express Challenge – One of our awesome Rock Your Life challenges! Feel the burn with simple equipment for 15-20 minute workouts so you get more in less time!

Start this challenge today!

Power Core Express

Click to expand and view all workout instructions

Equipment: Optional elevated surface
Format: 3 rounds performed within the recommended time.

Horizontal Landscape (0:45)

Begin by standing up straight with feet hip-distance apart, core braced, and chest straight.
With hands behind your head and elbows splayed, twist your torso and use your core to push your right knee up and across, tapping your left elbow. Note that you want to keep your chest straight.
Repeat on the other side.
Now lift your right knee and tap your right elbow for an oblique crunch, then repeat on your left side.
Continue to alternately cross your knees to touch the opposite elbow and squeeze the ipsilateral knee laterally to the elbow for the allotted time.

Knee Jump (0:30)

Start in a high plank position with shoulders stacked over wrists, core braced, back flat and gaze neutral (don’t look up or down).
Temporarily bring your feet closer to your hands, using your core to stabilize your torso and pelvis, minimizing hip lift.
Jump your feet back into the high plank position.
Repeat the assigned time.
MOD: Complete the jump with your hands on an elevated surface (bench/couches/chairs) rather than a mat, and/or make this move low-impact with a slow climber, alternately pulling your knees toward your chest.

Get a free bottle of protein with every gym bag (your choice of flavor!)

workout kit Contains the range your body needs before, during and after your workout to support lean muscle and optimize recovery. Combine a healthy whole food diet with a balanced Betty Rocker training program for best results.

Leg to toe lift (0:45)

Begin lying on your back with your knees bent and your feet on the floor with your core braced so your lower back is lightly touching the mat.
Keeping your hands behind your head and without pulling your neck, use your core to lift your shoulders off the mat and extend your legs into a hover.
Keeping pelvis grounded, raise extended legs above hips, right hand up to touch left toe/ankle, then left hand touch right toe/ankle.
With control, lower and extend your body back to the starting position of the hovering shoulders and legs.
Be careful not to strain your neck by keeping your head in a neutral position (without looking up or down) and repeat for the specified number of times.
MOD: Keeping your legs bent, tap your toes lightly on the mat instead of fully extending them.

Side Plank Hip Dip (0:30 each side)

Start on the mat with your left hand or elbow directly under your left shoulder, core braced, hips stacked, and legs extended so that your body is in a straight line.
Reach the right arm toward the ceiling and press out through the left arm and leg to lift the buttocks off the mat and feel the engagement of the left oblique muscles.
Lower your hips toward the mat in a controlled manner, being careful not to collapse through your left shoulder and keeping your shoulders and hips stacked.
Repeat for the prescribed amount of time and switch sides.
MOD: Bend and place bottom knee on mat during this move.

How do you feel after your workout? Check it out with Coach Neesha and me and let us know how you like it!

Results don’t happen overnight, but over time, the actions you take consistently can add up to dramatic changes in your health, energy, and physique.

I love that Meg really distilled many of the principles we discussed together in this post she shared rock your life, She points out that her body composition has changed, and how our expectations of our weight on the scale don’t really reflect what we think.

Looking for some guidance to help you achieve your goals?

You are invited to rock your body and your life…

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