Today I have a great workout to strengthen your entire body!
This exercise will work your body from head to toe and combine resistance training with explosive cardio to maximize your time and energy.
focus on our muscle power It's really useful for a few different reasons. The more muscle we have, the better our metabolism becomes and the more efficient fat burners we become. We also enjoy more strength and ability, healthier joints, and higher bone density.
Regular, consistent exercise—no continuous Exercise – maintains your energy levels and builds muscle strength. We need to recover carefully after training so that tissues can repair, which includes proper refueling and rest according to our needs.
I am resistance training In some way challenging me now about 3, max 4 days a week to achieve optimal recovery (and do more yoga) during my sessions. My body feels and looks great.I recommend reading my Perimenopausal Training Guide If you are interested in this and read Life Stage Training Guide All my advice for women at different stages of life.
I am committed to supporting women's fitness and health at all stages of life! That’s why in my online fitness studio, rock your lifethe challenge program has different tracks and timetables that can be customized for optimal results whether you are still of riding age, perimenopausal or postmenopausal!
Let us act together now and build strength together!
If you enjoyed today's workout, you'll love Rock your life with the Iron Betty Challenge!
This is a highly effective and fun challenge that strengthens your entire body while placing an increased emphasis on strength, endurance, and flexibility. To get started, you can choose to use any of the 3 calendar tracks you have access to to suit your life stage and scheduling needs.
Start this challenge today!
(Back to rock and roll? Just use the “Return Member” button on the same page!)
Powerful body energy shock wave
Click to expand and see all exercise descriptions
Equipment: Heavy objects, elevated surfaces
Format: 3 rounds of supersets at recommended time/reps.
Super Group 1:
Hip Thrust Pause (8-12)
- Sit on a cushion in front of a bench (or couch/chair/ottoman) and place a weight on your hip crease.
- Press up with your elbows and feet so your back is resting on the elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned with your ankles and your feet on the mat.
- Brace your core and push through your heels, lifting your hips and weight toward the ceiling, keeping your knees in line with your toes, squeezing your glutes and pausing at the top.
- Controlling your hips, lower your hips back to the mat and repeat for maximum reps.
- MOD: Perform this exercise without weights.
Kang Squat (8-12)
- Start by standing with your feet hip-width apart, holding a weight in each hand, core braced, and shoulders back and down (as if you were leaning against a wall).
- Bend your knees to align with your toes and push your hips back to squat.
- Pressing through your heels, straighten your legs, keeping a flat back and hinge at your hips, and bring the weight to your calves with your palms facing your body.
- Squeeze your glutes with a supportive core and drive through your heels to return to a standing position.
- Repeat sequence for maximum rep range.
Warrior Burpee(0:45)
- Start in a standing position with your feet wider than hip-distance apart.
- Bend your knees and place your hands on the floor or mat in front of you (hands stacked directly under your shoulders), then jump up or return your feet to a high plank position, keeping your back flat and your core braced.
- Pull your right knee toward your left shoulder, then your left knee toward your right shoulder in a cross-body mountaineering motion.
- Jump or step your feet back to meet your hands, load your weight into your heels and stand.
- Kick one leg forward, then the other. Alternatively, you can replace the front kick with a knee drive.
- Repeat the allocated time.
- MOD: Do this from a higher surface or plant your feet in instead of jumping.
Support your workouts by using ROCK AND RESTORE, my free-form essential amino acid formula. This delicious fruit punch recipe contains 30 servings of all 9 essential amino acids (including branched-chain amino acids) in free form for rapid absorption and metabolic utilization, so you can exercise, build muscle, recover faster, strengthen your immune system, and improve Cognitive function.
Super Group 2:
Türkiye Stand (8-12 per side)
- Lie on your back, bend your right knee and straighten your left leg. With your right hand straight, hold a weight or object. Lock your elbows and draw your shoulders down into their sockets.
- Use your left hand for balance – it should be at a 45-degree angle to your body.
- Press your right heel down while squeezing your glutes to lift your butt off the floor. You will be supporting yourself using only your left arm, the heel of your straight left leg, and the flat surface of your right foot, like a tripod.
- When you stand up, look up at the weight. Lower your back and repeat all reps on the right side, then switch to the left side.
Burpee(0:45)
- Begin standing on top of your mat with your core braced and chest straight.
- Bend your knees, place your hands on the mat, jump your feet back into a high plank position, shoulders stacked over wrists, core braced, back flat, and gaze neutral (not up or down).
- Bend your arms and lower your body to the mat, performing a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in one line.
- Keeping your core braced and your back flat, push yourself back to the starting position.
- Jump your feet back to your hands and push through your heels to stand or jump.
- Repeat the allocated time.
- MOD: To reduce impact, cancel the jump and step your feet outwards and inwards.
Complete push-ups with your knees on a mat, or complete the entire movement with your hands on a raised surface (bench/couch/chair) rather than on a mat.
Your workouts rock! I’m so glad you took the time to take care of your body today. Be sure to check it out and let me know how you did today – I love hearing from you!
Krystal was excited to join our Rock Your Life program, especially when she looked back at her progress through the 6 challenges and found that she had lost 30 pounds and was thriving with her rock your life.
Get everything you need to achieve your goals In my online fitness studio Rock Your Life!
It's available to you 24/7 – it's a gym that never closes and you can take it with you wherever you go!
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