Monday, September 26, 2022
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Lower body explosiveness

I had a quick lower body bang today This will build strength and stamina and get you all excited!

Why do resistance training?

  • Resistance training (putting your body against or under load) increases your muscle strength.
  • Strengthening your muscle tissue can boost your immune system, increase your fat burning potential, support your joints, and even improve your sleep!

Why do plyometrics (explosive cardio)?

  • Plyometrics is sometimes called “reactive training,” like how your body responds to the ground.
  • Short, explosive jumps like this are a great way to load and strengthen muscles and support joint health — and improve your cardiovascular function.

If you happen to be a woman over 40, these two types of training are especially beneficial for you to support muscle growth and fat loss, and are suitable for women of all ages.

Pro tip: One thing that can help you build muscle tissue, feel less sore and feel more energetic throughout the day is getting enough protein.

Protein is a key nutrient for supporting cognitive function, hormone and enzymatic function, immune system and muscle protein synthesis!

When you have a busy day, make a quick protein shake with my deliciousness Chocolate Protein Powder can help ensure you’re getting enough of this important nutrient—and your whole meal.

Now grab something to resist – like a water bottle, laundry jug, or dumbbells, and let’s start!

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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Lower body explosiveness

Click to expand and view all exercise descriptions

Equipment: Heavy objects (dumbbells, water bottles, water bottles, or others)

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


lateral jump

  • Put a yoga block (or any other obstacle) in the middle of the mat and stand on the far left side of the mat with your knees bent.
  • Power through your feet, blasting over the obstacles on the right (pushing you with your arms).
  • Gently land with a supported core, distributing your weight evenly on each foot, while allowing your hips and knees to bend to absorb power. Your knees should line up with your toes as you prepare to jump back to the left.
  • Repeat the assigned time.
  • MOD: To do this low impact, squat on the other side by jumping up and over the obstacle with one foot at a time. Keeping your core supported and your chest elevated, stand across your heels. Repeat the stride and squat for the specified time.

star jump

  • Begin standing in the middle of the mat, core supported.
  • Bend your knees slightly to strengthen your jump through your heels, then jump up, bringing your arms straight up and legs outstretched so you can form a star pose in the air.
  • Rest lightly on the balls of your feet, feet about hip-width apart.
  • Repeat the assigned time.
  • MOD: Made this move less impactful by removing the jump and alternately stepping out and stepping back on each foot.

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Strength circuit:

Pistol squat to box (8-12 on each side)

  • Begin standing with feet hip-distance apart, core supported, shoulders forward, back and down on an elevated surface (sofa, ottoman, chair, etc.)
  • Lift your left foot and find strength and balance with the standing leg.
  • Using a supported core, push your hips back toward the elevated surface, keeping your chest straight (don’t bend forward), your weight on your heels, and your right knee in line with your toes.
  • Squat until you sit on your box or chair.
  • Return to standing by powering your right heel and back chain, squeezing your glutes at the top.
  • Repeat as many times as you can and switch sides.
  • MOD: Use chairs or walls to grab and find more stability.

Hip Thrust with Pulse (8-12)

  • Sit on a cushion in front of a bench (or sofa/chair/footrest) and place a weighted object on your hip crease.
  • Push yourself up with your elbows and feet, resting your back against an elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles with your feet on the mat.
  • Supporting your core and passing through your heels, lift your hips and weight toward the ceiling, keeping your knees in line with your toes, squeezing your glutes.
  • Pause here to pulse your thrust three times at the top of the move.
  • Return your hips to the mat in a controlled manner and repeat for your maximum number of repetitions.
  • MOD: Do this exercise without weighting objects.

Sumo Squat Leg Raise Series (1:00)

  • Hold a weight in both hands on your shoulders and start standing with your feet wider than hip-distance apart, allowing your feet to naturally turn out.
  • Engage between your shoulder blades to prevent the weight from rounding your shoulders, support your core and move your hips back, keep your chest straight (don’t bend forward), your heels and knees with your The toes remain consistent.
  • Once in the sumo squat, complete 5 pulses with your heels on the mat.
  • Pause and briefly hold the sumo squat position strong and stable.
  • Lift your right heel off the mat and do 3 jumps, then lower your heel and switch to left heel lift and do 3 jumps.
  • Continue alternating heel lifts and pulses for the allotted time.
  • MOD: Remove weighted objects and do this exercise with body weight only.

How do you feel after your workout? Contact me, let me know and tell me one of the ways you take care of your body today.

Looking for support and a consistent plan? what to see rock your life, (My Home Fitness Studio and Women’s Fitness Community) Must Offer! I’m very proud of what Cylee has accomplished as she’s been rocking her fitness journey for the past 2 years!

“Inspired by all of you, I’ve been hanging around low! 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 the results right away. At least I do . Ha ha Anything worth doing takes time! It needs consistency. It takes determination.

Betty Rocker is my favorite so far. I highly recommend her programs and products.
Their ability to email you workouts every morning is awesome! It did give me something to look forward to. I love her and all the coaches! “ – Cylee B. Rock Your Life Member.

A one-off workout is great, but it’s even better to have a plan to follow!

join in My online home fitness studio and women’s fitness community, rock your lifeand get 30-day challenges, a powerful support network unlike any other, with new workout sessions added every week that you can perform from the comfort of your own home – and while we help you reach your goals Share the journey!

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