Get able to sculpt and strengthen your higher physique with this enjoyable low-impact exercise.

Right now you can be guided by Coach Neesha from Crew Betty Rocker – one in every of our wonderful trainers!

Coach Neesha is a NASM Licensed Private Coach and a Crew Betty Rocker Coach.

PRO TIP: To get stronger, your muscle groups want the amino acids you get if you eat dietary protein (together with protein in your meals, or in a protein shake), that have to be damaged down earlier than your physique can use them for all of the important jobs they do.

I like to make use of Rock and Restore my important amino acid formulation, which is  instantly accessible for absorption, and can be utilized extra rapidly by your physique.

It will allow you to rock your exercises, construct lean muscle, recuperate sooner, increase your immune system and enhance cognitive perform!

Now be part of Coach Neesha and let’s get proper into this superior exercise!



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Low Affect Higher Physique Energy

Click on to develop and see all exercise transfer descriptions

Tools: weighted objects (dumbbells, water bottles, jugs or different), optionally available elevated floor
Format: 3 rounds for prescribed time/reps.

Circuit 1:

Down Canine to Push As much as Plank with Gradual Mountain Climber (1:00)

  • Start in a tall plank place in your mat with shoulders stacked over wrists, braced core, a flat again and impartial gaze (not trying up or down).
  • Ship your hips up and again, conserving your head in keeping with your arms as you come right into a down canine. Your weight must be evenly distributed between your palms, and your heels ought to attain towards the mat (bending on the knees is useful for tight hamstrings).
  • Shift again right into a tall plank, bend your arms and decrease your self towards the mat for a push-up whereas conserving your shoulders away out of your ears. Be conscious that your hips and torso are shifting in a single line.
  • Sustaining a braced core and flat again, push your self again as much as a tall plank.
  • Brace your core and carry out gradual mountain climbers, alternating driving knees in in direction of your chest. Keep a flat again, with out lifting your hips, and hold your gaze impartial.
  • Repeat sequence for allotted time.
  • MOD: Full the push-ups together with your knees on the mat or full your entire sequence together with your palms planted on an elevated floor (bench/sofa/chair) as a substitute of the mat.

    ” 1.5 years doing Betty Rocker Exercises! I used to be doing random web exercises earlier than discovering her.” -Hope, Rock Your Life Member

Triceps Kickbacks (8-12 both sides)

  • Stand together with your core braced, chest up, shoulders again and down (as in the event that they had been in opposition to a wall), and weighted objects in each palms.
  • Hinge ahead on the hips at a forty five diploma angle together with your physique with a flat again, and interact between your shoulders, so that they’re not rounding ahead. Permit your dumbbells to hold beneath your chest and hold your head and neck in a impartial place.
  • Draw your elbows up and again beside your ribcage and carry out tricep kickback by kicking your arms straight again and contracting your triceps.
  • Preserve your elbows beside your ribcage as you bend your arms and repeat the kickback from a hinged place for max reps.

Huge Rows (8-12)

  • Start by standing tall, core braced, shoulders again and down (as in the event that they had been in opposition to a wall) and holding a weighted object in every hand, palms going through your physique.
  • Hinge ahead on the hips at a forty five diploma angle, conserving core braced and again flat. Permit your weighted objects to hold beneath your chest (with out rounding your shoulders ahead) and hold your head and neck in a impartial place.
  • Utilizing your again muscle groups, draw your elbows up, out, and again, squeezing between the shoulder blades.
  • Sustaining the positioning of your physique, decrease the load again down with management.
  • Repeat this sequence for max rep vary.

Circuit 2:

Hammer Curl to Bent Arm Lateral Elevate (8-12)

  • Start standing with weighted objects in each palms and palms going through your sides.
  • With a braced core and shoulders again and down (as in the event that they had been in opposition to a wall), bend your arms on the elbows to curve the weights as much as shoulder top.
  • With management, decrease the weights till your arms are bent round 90 levels, and, conserving your ribcage down and core braced, elevate each arms out to the aspect to shoulder top, sustaining a bend within the elbows and main together with your shoulders and elbows slightly than your wrists.
  • Slowly carry your elbows again to your sides with management and lengthen your arms to your sides to return again to the beginning place.
  • Repeat this sequence for max reps.

Hen Canine Crunch (1:00)

  • Start in a tabletop place on the mat together with your shoulders stacked over your palms, knees below your hips, and a flat again together with your wore braced.
  • Prolong your proper arm and left leg whereas squeezing the glute of the prolonged leg, conserving your core braced and hips degree.
  • Draw your proper elbow in to fulfill your left knee as you crunch your torso and contract your abs.
  • Prolong your proper arm and left leg as soon as extra earlier than returning to your tabletop place and switching sides.
  • Proceed alternating sides for allotted time.
  • MOD: Preserve each palms on the mat and lengthen simply your leg behind you and crunch it in beneath your physique.

Reverse Plank Maintain with Strolling Plank (0:45-1:00)

  • Start by sitting on the mat with legs outstretched and place your palms a bit behind and out of doors of your hips. Fingers might be going through ahead or angled out.
  • Conserving your shoulders again and down (not permitting them to roll ahead or collapse in direction of your ears) press away by way of your palms and ft, squeezing the glutes and bracing the core to elevate your hips and convey your physique right into a straight line.
  • With management and minimizing any decreasing or shifting of the hips, elevate your proper leg and bend it, planting the foot on the mat nearer to your pelvis in order that the best aspect of your physique resembles a reverse tabletop.
  • Raise your left leg and plant the left foot beside your proper foot so that you’re now totally in reverse tabletop place.
  • With management, elevate your proper foot then your left foot to increase again right into a reverse plank.
  • Proceed repeating this sequence, alternating on which aspect you begin for the allotted time.
  • MOD: Carry out this together with your palms or elbows on an elevated floor and/or take away the stroll and carry out a reverse plank maintain.

Be sure you test in at present and let me and Coach Neesha understand how you favored that exercise. All the time trying ahead to listening to the way you’re doing, and any questions you could have!


Enjoy a FREE bottle of protein with every workout bundle (your flavor choice!)

The Workout Bundle comprises the spectrum of what your physique wants earlier than, throughout and after your exercise to assist lean muscle and optimize restoration. Mix with a wholesome entire meals eating regimen and balanced Betty Rocker coaching plan for greatest outcomes.

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