heart core burn

Looking for a fantastic core sculpting workout?

Join Coach Neesha from Team Betty Rocker for this fun strength and plyometric training sequence!

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

Plyometrics exercises (also called high-intensity exercises, often included in HIIT workouts) are explosive movements that use speed and strength to build muscle strength.

We’ve incorporated plyo movements into this workout to help strengthen your body and stimulate fat loss. People often think of abs alone as “showing abs,” but actually focusing more on general strength training and “systematic” or overall fat loss is the trick.

Rather than having fat loss as the main goal, I prefer to focus on muscle strength, as muscle is more compact than fat, and developing it results in a more “toned” look. The more muscle you carry, the more energy you burn — so you can burn fat more efficiently on autopilot. To build muscle tissue (and reduce body fat), we need to create an ideal environment in the body using:

Nutrition This includes eating enough protein and carbohydrates to support lean muscle production, as well as enough food to meet our energy needs,
sleep This helps boost growth hormone, allowing us to recover from exercise,
stress management Prevents cortisol from rising, triggering fat storage and breaking down muscle (not to mention how important it is to our mental health!) Of course…
exercise Just like the Betty Rocker workout, when other conditions of the body are met, especially those mentioned above, it can systematically affect fat loss.

This sequence works both your core strength and your heart rate, so join Coach Neesha and Let’s go after it!

Love a workout you can do anytime, anywhere – and follow a well-designed plan for the best results? Challenge 30 days in rock life And format a workout like this into a plan you can follow!

Click to expand and view all exercise descriptions

circuit

Action 1: Side kick cross body crunch (8-12 per side)

Start by standing with feet hip-width apart, core supported, chest straight, hands behind head, elbows out.
Lean slightly to the left, feel stable and strong through the left leg, then kick the right leg vigorously to the right, first lifting the knee and then through the heel, as if you were kicking a door.
Put your right foot back hip-width apart, and without pulling your head hard, twist your torso to the left while using your core to pull your left knee up and over to touch your right elbow.
Focus on keeping your chest straight and lift your knees to your elbows, not elbows to knees.
Repeat this sequence for the assigned rep and switch sides.

Exercise 2: Reverse plank (0:45-1:00)

Start by sitting on a mat with your legs straight and your hands behind and outside your hips. The fingers can be tilted forward or outward.
Keeping your shoulders back and down (don’t allow them to roll forward or collapse toward your ears) press through your hands and feet, squeeze your glutes and support your core to lift your hips and bring your body into line .
Stick to the allotted time.
MOD: Do this with your hands or elbows on an elevated surface.
MOD MORE CHALLENGE: Once in a strong reverse plank position, press your left heel into the mat, slightly bend your leg (to prevent hyperextension), then lift your right leg off the mat for a few seconds, keeping your body in line. Alternately lift your legs.

Coach Nisha wears #Flawsome Rebound Trucker Cap in this video.
Show off your FLAWSOME proudly – perfect for working out, hanging out or any time you want to cover your face in style.

Check out the entire Betty Rocker clothing line here!

Move 3: Tucker Jump (0:30-0:45)

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 start 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 4: Bike Crunches (0:30-0:45)

Start lying on your back with your legs bent, knees over your hips, hands behind your head, without pulling your head forward.
Contract your abs by bringing your chest forward and rotating at your torso, bringing your right elbow to your left knee while extending your right leg.
Slowly and gently lower yourself to the ground and repeat with left elbow to right knee and left leg extended.
Make sure your lower back maintains gentle contact with the mat throughout the movement.
MOD: Instead of extending the other leg, keep both legs bent and tap the mat with your toes.

Action 5: Side plank hip drop (0:45-1:00)

Start on the mat with your left hand or elbow directly under your left shoulder, core supported, hips stacked, and legs extended so your body is in a straight line.
As your right arm reaches the ceiling, press through your left arm and left leg to lift your hips off the mat and feel the engagement of your left oblique muscle.
Lower your hips back onto the mat in a controlled manner, taking care not to collapse from your left shoulder and keeping your shoulders and hips stacked.
Repeat the allotted time and switch sides.
MOD: Bend and place the bottom knee on the mat during this movement.

Great job rock star! Don’t let anything stop you from taking care of your body the way that works for you today! Get in touch with Coach Neesha and me and let us know about you.

we’d love to see you in there rock your life…

…so we can support you in rocking your body and your life!get stronger and healthier rock star community Support you, Home Workout Challenge for a healthy body, and Brand new fitness classes Keeps you motivated every week!

Check out the amazing results of Ellen following my meal plan and challenge rock your life.