Thursday, March 28, 2024
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Full body strength styling


Ready to exercise your entire body in 25 minutes today? Join Trainer Neesha for this awesome full body strength workout.

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

We’ll start with a full-body strength training circuit and end with a quick tabata (just 4 minutes of high-intensity cardio).

Your workout doesn’t have to be an hour or any set time to be effective. I’m all about the “all or something” approach and remember that you can go at your own pace without forcing yourself to get everything done at a certain time or in a certain way.

This exercise is great to do at home or in the gym with simple equipment like dumbbells, or you can use any weighted object around the house like a kettle, laundry jug, or anything you can easily hold.

Check out tons of more fun workout classes in the class library rock your life, plus start your next workout routine! We have dozens of challenges, great support and everything you need to get on track and stay there! Come and give it a try!

Join Coach Neesha now and let’s get started!



If you enjoy this workout and are looking for an organized plan that makes the most of your training time, then Fast Power and Shred Challenges in Rock Life Perfect for you!

This strength building challenge will work your entire body, giving you balanced strength circuits and quick plyometrics. Add energy yoga and restorative yoga to balance it all! Just 15-20 minutes a day!

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Full body strength styling

Click to expand and view all exercise descriptions

Equipment: Weights (dumbbells, water bottles, water bottles or others), optional elevated surface

Format: Perform power cycling for 3 rounds according to the specified number of times. Once done move to the tabata circuit. For Tabatas, perform each move at 0:20 with a 0:10 break in between. Repeat 4 rounds, total 4:00

Strength circuit:

Slow wave ratio hammer crimp (8-12)

  • Place a weighted object on either side of the top of the cushion.
  • Begin standing on top of the mat with core supported and chest straight.
  • Bend your knees, place your hands on the mat, and return your feet to a high plank position, shoulders stacked on wrists, core supported, back straight, and gaze neutral (not looking up or down).
  • Bend your arms and lower yourself onto the mat for a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in one line.
  • Keeping a supported core and a flat back, push yourself back to the starting position.
  • Return your feet to your hands, place your weight on your heels, pick up the weighted object, and stand through your heels, supporting your core and raising your chest.
  • With palms facing each other, supporting core and shoulders forward and backward (as if against a wall), bend your elbows to curl the weight to shoulder height.
  • With control, lower the weight to the starting position. Note that your elbows should remain inside your ribcage during the curl.
  • Bend your knees, place the weights back on the sides of the mat, and repeat the sequence for maximum reps.
  • MOD: Do pushups with your knees on the mat, or burpees with your hands on an elevated surface (bench/sofa/chair) instead of a mat.

Single Leg Split Squats (8-12 per side)

  • Start by standing with feet hip-width apart, core supported, shoulders back and down (as if they were leaning against a wall), holding a weighted object in both hands.
  • Straighten your right leg back and bend your knee so you are in a lunge position with your right knee hovering over the mat. Notice that your knees are aligned with your toes, not bent inward, and your hips are at right angles to the wall in front of you.
  • Cross your front heels, straighten your legs and stand, keeping your legs in a lunge position.
  • Repeat all repetitions on one leg, then the other.
  • MOD: Remove weighted objects, use only your body weight for this action.

Overhead Triceps Stretch (8-12)

  • Start in a kneeling or standing position, core supported, shoulders back and down (as if they were leaning against a wall).
  • Lift one weight over your head with both hands (or hold two lighter weights in both hands) so that your arms are straight overhead.
  • Slowly lower the weight behind your head by bending your elbows, taking care not to open your elbows too much.
  • Once your forearms are parallel to the floor, return the weight to the starting position and repeat for the maximum number of times.
  • Your upper arms should stay in place throughout the movement so your elbows don’t move forward or back too much.

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Tabata:

Poppy

  • Begin standing on top of the mat with core supported and chest straight.
  • Bend your knees, place your hands on the mat, and jump your feet back into a high plank position, shoulders stacked on wrists, core supported, back straight, and gaze neutral (not looking up or down).
  • Bend your arms and lower yourself onto the mat for a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in one line.
  • Keeping a supported core and a flat back, push yourself back to the starting position.
  • Jump your feet back into your hands and stand or jump through your heels.
  • Repeat the assigned time.
  • MOD: For low impact, remove the jump and step both feet out and in.
  • Complete the push-up with your knees on the mat, or complete the sequence with your hands on an elevated surface (bench/couch/chair) instead of the mat.

skater

  • Begin standing tall, core supported and chest straight.
  • As your left knee is bent, step your right foot back to the left (your right knee will line up behind your left heel).
  • Bend your knees to lower into your lunge position, making sure your chest stays upright and your front knee doesn’t go past your toes.
  • Cross your front heel, jump laterally to the other side, land lightly on the ball of your right foot, and repeat the curtsy on the other leg. Alternate back and forth.
  • MOD: Jump out of the action and make it low impact with alternating knee lunges or reverse lunges.

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

Share this article with your fitness-loving friends!


Check out these progress photos from Bailey, rock your life Over the past 2 years, amazing, sustainable results have been achieved by having a supportive community and ongoing participation in exercise classes and challenge programs.

“I’ve been training with Betty Rockers since July 2020. I took a progress pic today just to see how far I’ve come! First pic from 7/2020, updated pics from 05/ 2022. 40 lbs lost.. Lost a few inches! This workout program along with a healthier lifestyle has really transformed my mind and body! I am currently doing a bikini body challenge and it kicked my ass! If only this 3 year old mom could Do it, you can do it too!!”

Take your fitness to the next level – without leaving your home!

grab one 30-day trial period to shake your life and visit…

  • Dozens of 30-day challenge programs, Comes with an interactive calendar and daily email feeds to keep you on track – if you want, you can take on a new challenge every month, or take any challenge at your own pace for as long as you want!
  • 5 new fitness classes per week You can have all kinds of fun at home! Add to your schedule – they’re all loaded directly into your workout library for when you’re not up for a challenge or just want to switch workouts.
  • Choose any workout from the class library Depending on what part of your body you want to work out, how much time you have and how you work out – over 1300 lessons will never let you run out of motivation!
  • With my support from the Betty Rocker coach, Plus other amazing women in our community to join our private support group so you can check in and share the journey, make new friends and get your questions answered!

post Full body strength styling first appeared in betty rocker.



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