Are you ready to crush and strengthen your lower body? Then I have prepared the perfect workout for you!
These body sculpting supergroups combine resistance training with aerobic exercise to improve your endurance, build muscle, burn fat and shorten exercise time.
This exercise is really for you leg, Gluteus maximus and back chain You can use some optional weighting objects (water bottles, dumbbells, or whatever you have) to do it at home.
From supporting correct walking, standing and sitting postures to helping maintain stability and balance, your Back chain It involves almost every action in your daily life.
Today, you will train with coach Amanda from Team Betty Rocker, one of our outstanding coaches. If you have never worked out with her before, you will have a great time!
Coach Amanda is a NASM and NESTA certified personal trainer, Crossfit level 1 coach, TRX qualified coach and Betty Rocker team coach Rock your life.
Are you ready to start? Press the play button to join coach Amanda’s lower body burning!
Do you like this exercise? For more fun workouts, please join our Rock Your Life and take this opportunity to become a member of the most exciting female fitness community!
Get a 30-day trial version now and refresh your life And format this exercise into a plan for people to do it with you.
Super shreds of loot, legs and back
Click to expand and view all exercise instructions
Equipment: heavy objects (water bottles, dumbbells, household items), elevated surfaces, sliders
Form: Perform each action according to the stipulated time and repeat, repeat 3 rounds
Super Group 1
Action 1: Deadlift (8-12)
- Start to stand, holding a dumbbell in each hand, with the shoulder blades back and down, and the core tightened.
- Slowly hinge your waist forward while pushing your hips back and bring the weight close to your body.
- Bend forward as much as possible while keeping your back flat.
- Pass your heels, stand and squeeze your hips at the top.
Action 2: High split squat lunge (8-12)
- Begin to stand up in a lunge position with your back feet on an elevated surface.
- Slowly lower yourself by bending your knees to a depth that suits you (make sure your front knees are not bent in, bent out, or extended toes).
Go through your front heel and start to stand. - Repeat all repetitions on one leg, then repeat on the other leg.
- MOD: Grab the object or wall in front of you to help stabilize.
Action 3: Jump to switch the runner’s lunges (0:45)
- Start with a runner’s lunge position, first enter a high plank, then raise one foot and place it next to your hand (straighten one leg and bend the other leg and place your foot on your Next to his hand).
- Place your weight on your front feet, follow your toes with your knees, raise your hips and swap your front and back legs, gently return to the lunge position and repeat.
- MOD: Perform this movement from an elevated surface or step in and out of your feet instead of jumping.
Super Group 2
Action 1: Staggered Romanian deadlift (8-12 on each side)
- When you start to stand, place your left leg slightly behind you, like a brace, holding a weight in each hand, shoulder blades back and down, and cores engaged.
- Slowly hinge forward at the waist, while pressing through the front heel, push the hips back, and bring the weight closer to the body. Hinge forward as much as possible while keeping your back flat.
- Pass your front heel, stand and squeeze your hips at the top. Repeat for all delegates on one side, then switch.
All or something, right? Here, I weigh less than 30 pounds. Not sure if others will notice, but I am definitely stronger, more energetic, and can do more in training. I just feel better! ——Rock your life member Karin J.
Action 2: Skater slider (0:45)
- Start standing, each foot is placed on the slider, the core is engaged, and the chest is upright.
- Slide your right foot outward, bend your left knee and align it with your toes.
- In the lunge position, make sure that the chest remains upright and the left knee does not rotate or press on the left foot to maintain stability.
- Close the left heel, slide back to the beginning, and repeat on the other side.
- MOD: Jump out and perform alternate side steps to keep this low impact.
You shocked that workout! Be sure to register to let Coach Amanda and I know how you are doing today—— We are very happy to hear from you!
I would love to see you inside Rock your life…
…So I can support you to rock your body and your life!Become stronger and healthier Rockstar community Support you, Home exercise challenge For a healthy body, and Brand new fitness course Keep you motivated every week!
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Having a plan worth looking forward to and someone cheering for you is an important part of seeing lasting results, not only can shake your healthiest physique, but also your inner strength, confidence and ability.
Members who complete more than one challenge and transform it into a lifestyle will have the greatest success. Take a look at the amazing progress of Rock Your Life member Kamilla. She started with the free Make Fat Cry Challenge and then continued to Rock your life…
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