Friday, March 29, 2024
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Full Body Strength and Styling


get ready to shake your whole body Go through this fun full body workout!

I used the “eliminate” format, so you’ll be eliminating moves in each round. I find this type of training really fun and makes training feel like flying past!

Wouldn’t it be great if everything we wanted felt like it was happening at lightning speed?

Building strength and changing body composition can sometimes feel like it’s taking longer than we’d like. Our bodies work on their own schedule, and the strength we build over time leads to important benefits such as more body awareness, a solid foundation and more confidence in ourselves – all aspects of training Can serve us for a long time and make the journey worthwhile.

That’s why I encourage you to be really positive and support yourself in the process of getting your work done.If it feels like things are going slow, take some of your attention away from your training and look at other aspects of your health, such as your nutrient intake. are you eating enough protein? enough complex, fiber-rich carbohydrates? healthy fats? Lots of Vegetables and vegetables? how is your situation sleep – Have you made sleep hygiene a priority?How about it pressure – Can you take steps to support yourself there?

These aspects work together to create an optimal body shape for you to lose fat and build muscle. Without a combination of sleep, nutrition, stress management, and exercise, our bodies don’t have the raw materials or optimal environment to create healthy, strong muscle tissue and store more fat.

If you’re interested in how this all works and supports your hormones, In short, check out this article on body composition.

Having said that, there is no doubt that exercise is an important part of the equation, so let’s get started today!



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whole body elimination

Click to expand and view all exercise descriptions


Format: In round 1, moves 1-9 are performed every 0:30 | Round 2, moves 1-7 are performed at 0:45 | Round 3, moves 1-5 are performed every 1:00. Rest 15 seconds between each movement.

Action 1: Squat

  • Hold the weight in both hands and hang it next to your hips or over your shoulders, keeping your feet hip-distance apart as you start to stand.
  • Engage between your shoulder blades to prevent the weight from rounding your shoulders, support your core and push your hips back, keep your chest straight (don’t bend forward), your heels and knees with your The toes remain consistent.
  • As you return to standing, cross your heels and squeeze your glutes.
  • Repeat the assigned time.
  • MOD: Remove weighted objects and do this exercise with body weight only.

Action 2: Split squat jump

  • Start in a front lunge position with knees bent and aligned with ankles, back knees hovering over the mat, chest straight and core supported.
  • Putting your weight primarily on your front foot, with your knees following your toes, jump up and switch your front and back legs, landing gently back in a lunge position.
  • Continue to alternate for the specified time.
  • MOD: Perform alternating reverse lunges for this low impact and/or grab a wall or chair back to help with balance.

Action 3: Chest Press to Skull Crusher

  • Begin lying on your back, knees bent, feet firmly on the mat, and weights in both hands.
  • Supporting your core and lower back in light contact with the mat, extend your arms straight over your chest, palms toward your knees.
  • As you bend your arms, bring your elbows in line with your shoulders and lower the weight in a controlled manner. Press the weight over your chest to return to the starting position.
  • Lower the weighted object straight down to about a 45-degree angle: this is the starting position for the skull crusher.
  • Bend your elbows to about 90 degrees, lowering the weighted object to your head. Keep your elbows hugging each other as you bend, don’t let them flare out to the side.
  • Straighten your elbows back to a 45-degree position, then move your arms and weights back to the starting position above your chest.
  • Repeat this sequence for the allotted time.

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Move 4: Tucker Jump

  • Begin standing with feet hip-distance apart, core supported, and chest upright.
  • Squat down slightly into a quarter squat, making explosive jumps through your hips.
  • Keeping your torso upright, bring your knees as close as possible to your chest during the jump, then land as gently as possible.
  • Use your arms to assist momentum or hold your hands at rib cage level as a guide for your knee height.
  • Repeat the movement within the specified time.
  • MOD: Do this low impact by jumping out and alternating between deep squats and high knees:
  • Begin standing with feet hip-distance apart, core supported, and chest upright.
  • As you begin the squat, move your hips back, support your core and keep your chest up, keeping your knees in line with your toes.
  • Stand up using your glutes.
  • Pull your left knee as high as you can, then put it back on the mat and repeat with the right side.
  • Repeat this sequence for the allotted time.

Action 5: Bend over to practice the triceps kickback

  • Stand up with your core supported, chest up, shoulders back and down (as if they were leaning against a wall), weights in both hands.
  • The hips hinge forward at a 45-degree angle to the body and join between the shoulders so they don’t bend forward. Let your dumbbells hang over your chest and keep your head and neck in a neutral position.
  • Pull your elbows up and back next to your ribcage, squeezing your back muscles for a bent-over row.
  • From this position, perform a triceps rebound by straightening your arms and contracting your triceps.
  • Slowly lower the weight to a hanging position just below your chest.
  • Repeat this sequence for the allotted time.

Action 6: Crescent Kick

  • Begin by standing tall in the middle of the mat with your core supported and your hands in a fighting stance over your chest.
  • Do a small jump, place your right foot behind your left foot hip-width apart, then kick your right leg up and through your body, imagining you are drawing a crescent with your foot (as high as you feel comfortable height) and ).
  • Note that you don’t sacrifice a strong core and a big chest for a higher kick.
  • Briefly put your right foot, do a slight jump, switch your left foot behind, and repeat the crescent kick with your left foot.
  • Continue to alternate for the specified time.
  • MOD: Removed jumping for low impact and keeping legs bent when drawing crescents in the air with knees instead of extended legs.

Action 7: Sit up and cross fist

  • Start by lying on your back, knees bent, feet on the ground, core supported and your lower back lightly pressed into the mat.
  • Use your abs to sit up and punch your body with one arm at a time.
  • Lower yourself in a controlled manner until you get back to the starting position and repeat for the allotted time.
  • MOD: Hook your feet under a sturdy surface (like a sofa) for added stability.

Move 8: Left Knee Drive

  • Start with your core support, left foot behind you and arms overhead.
  • As you quickly bring your arms to either side of your knees, forcefully push your left knee up toward your chest, as if you were holding a watermelon and smashing it on your knees.
  • Note that you want to keep your chest elevated and core supported throughout the movement.
  • Repeat within the allotted time.
  • MOD: Grab the back of the chair or place your hands on the wall to help with balance throughout.

Exercise 9: Right Knee Drive

  • Start with your core support, right foot behind you and arms overhead.
  • As you quickly bring your arms to either side of your knees, forcefully push your right knee up toward your chest, as if you were holding a watermelon and smashing it on your knees.
  • Note that you want to keep your chest elevated and core supported throughout the movement.
  • Repeat within the allotted time.
  • MOD: Grab the back of the chair or place your hands on the wall to help with balance throughout.

Be sure to check in today and let me know when you’re working out! Always look forward to hearing about your performance and any questions you have!

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