Let’s construct energy and work our decrease physique with this centered, low-impact (however extremely efficient) exercise!

Don’t let “low impression” idiot you- this exercise will problem your muscle groups and depart you feeling sturdy and sculpted irrespective of your health stage.

To up the depth in any exercise (even whereas shifting at a gentle tempo) add extra resistance. You can begin with gravity and your personal body weight, after which work your approach as much as utilizing dumbbells or different weighted objects.

In case you’re able to mess around with weight, I’ll be inviting you to check out totally different quantities of weight on this exercise and problem your self inside a rep vary.

It is a enjoyable solution to construct your confidence in how a lot you may raise and can assist you enhance your energy by difficult your muscle groups with a heavier load. This exercise is rather like the exercises in our ROCKSTAR STRONG CHALLENGE inside of Rock Your Life, so if you happen to take pleasure in this fashion, test us out and seize a 30 day trial (that’s sufficient time to take an ENTIRE problem, on me!).

Let’s get proper into it!



In case you loved that exercise and are in search of a sequenced plan that can profit from your coaching time, the Rockstar Robust Problem in Rock Your Life is ideal for you!

This problem will progressively construct energy and work your total physique, providing you with balanced energy, complimented by energizing kickboxing courses, a fast core shred and an influence yoga class. Comply with it up with Rockstar Robust 2 to essentially construct on the momentum and energy you’ve gained!

Start your 30 Day Trial today!

Low Influence Decrease Physique Energy

Click on to develop and see all exercise transfer descriptions

Gear: weighted objects (dumbbells, water bottles, jugs or different), elevated floor

Format: 3 rounds of every circuit for prescribed time/reps.

Circuit 1:

Sluggish Squat Thrust to Excessive Knees (1:00)

  • Start standing on the prime of your mat together with your core braced and chest upright.
  • Bend your knees, plant your palms on the mat, and step your ft again right into a tall plank place with shoulders stacked over wrists, braced core, again flat and impartial gaze (not wanting up or down).
  • Step your ft as much as your palms and drive by way of the heels to come back again to standing.
  • Drive your proper knee in the direction of your chest utilizing your core energy, then change legs, driving your left knee up.
  • Repeat this sequence for the allotted time.
  • MOD: Carry out this motion together with your palms on an inclined floor, like a chair, sofa or ottoman.

Sumo Squats (8-12)

  • Holding a weighted object in each palms, both hanging beside your hips or at your shoulders, start standing together with your ft wider than hip distance, permitting your ft to end up naturally.
  • Participating between your shoulder blades to maintain the weights from rounding your shoulders, brace your core and ship your hips again, conserving your chest up tall (don’t bend ahead), weight again in your heels and knees monitoring in keeping with your toes.
  • Drive by way of your heels and squeeze your glutes as you energy again to standing.
  • Repeat for allotted reps.
  • MOD: Take away the weighted objects and carry out this train with body weight solely.

Calf Raises 3 Methods (0:30 every approach)

  • Stand together with your ft parallel to one another and hip distance aside, core braced, chest up, shoulders again and down (as in the event that they have been in opposition to a wall), and holding two weighted objects at your sides
  • Raise your heels off of the mat as excessive as you may with management, then slowly decrease them again down (be aware that you just’re not shifting your weight facet to facet or leaning ahead).
  • Repeat for 30 seconds then shift your heels collectively (conserving the balls of your ft aside), repeating this calf elevate for 30 seconds.
  • Alter your ft in order that the large toes are touching and your heels are large, and repeat the calf raises for one more 30 seconds.
  • MOD: Take away the weighted objects and full this transfer with body weight solely.

Circuit 2:

Clamshell Openers (10-15 both sides)

  • Start by mendacity on the mat in your proper facet together with your ft and hips stacked, your knees bent 90 levels, and your proper elbow stacked beneath your proper shoulder, supporting your physique.
  • Keep a straight line out of your head to your knees, being aware that your hips stay stacked all through this transfer (not shifting forwards or backwards).
  • Press your proper knee into the mat to raise your stacked hips when you open your left knee in the direction of the ceiling, conserving your ft touching one another.
  • Decrease your self again to the beginning place with management and repeat for allotted reps on both sides.

Alt Ahead Lunges (8-12 both sides)

  • Start by standing tall, core braced, and ft a bit wider than hip distance, holding weighted objects by your sides or at your shoulders.
  • Step your proper foot ahead, sustaining an upright posture and braced core, bending the knees to 90 levels.
  • Drive by way of the entrance heel to step your proper foot again to satisfy your left.
  • Be aware of conserving your entrance knee aligned over your ankles and together with your large toe.
  • Repeat on the left facet and proceed alternating left and proper lunges for allotted reps..
  • MOD: Take away the weighted objects and full this transfer with body weight solely.

Hip Thrusts (8-12)

  • Sit your self on the mat in entrance of your bench (or sofa/chair/ottoman) and place a weighted object in your hip creases.
  • Press your self up together with your elbows and ft to place your again in opposition to the elevated floor; the sting of the floor must be on the base of your shoulder blades. Your knees must be aligned over your ankles, together with your ft planted on the mat.
  • Brace your core and drive by way of your heels to raise your hips and weighted objects in the direction of the ceiling, knees monitoring in keeping with the toes, squeezing your glutes.
  • Pause right here for a second then drop your hips again down towards the mat with management and repeat to your allotted reps.
  • MOD: Carry out this train with out weighted objects.

Superb job Rockstar! I’m so happy with you for displaying up right now! Test in and let me understand how you appreciated the exercise and the rest you need to share – I really like listening to from you.


Take a look at these progress pictures from Kamilla, a Rock Your Life member who has had wonderful, sustainable outcomes over the previous 3 years from having a supportive group, and constant entry to exercise courses and problem packages.

“I simply took a take a look at my general destination-less journey over 3 years yesterday and did new facet by facet comparisons from 3 years in the past to this 12 months. I owe it ALL to Betty Rocker. My muse, my voice of positivity, kindness and motive in my most tough moments of dedication. All or one thing women, not all or nothing. Bree, with out your sluggish, mild, type methods of eliciting sustainable conduct change that’s pushed from the within out, I might not be who I’m right now.”

Take YOUR health to the following stage – with out having to depart your own home!

Seize a 30-day Trial to Rock Your Life and get entry to….

  • Dozens of 30-day Problem plans, full with interactive calendars and day by day electronic mail push to maintain you on monitor – you may take a brand new problem each month if you happen to like, or go at your personal tempo and take so long as you love to do any problem!
  • 5 new exercise courses every week that you are able to do from house for selection and enjoyable! Drop in in your schedule – they’re all loaded proper into your exercise library to make use of anytime in case you’re not taking a problem or simply need to swap a exercise round.
  • Select any exercise from the Class Library by physique half you need to practice, how a lot time you might have and exercise fashion – with over 1000 courses you’ll by no means be wanting motivation to get your exercise in!
  • Help from me and the Staff Betty Rocker coaches, plus the opposite wonderful ladies in our group in our non-public assist group so you may test in and share the journey, make new mates, and get your questions answered!

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