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Higher Physique and Ab Shred



Get able to shred your higher physique and abs with this enjoyable superset exercise!

Right this moment you’ll be understanding with Coach Amanda from Crew Betty Rocker – one in every of our superb trainers.

Coach Amanda is a NASM and NESTA Licensed Private Coach, Crossfit Stage 1 Coach, TRX Certified Coach and a Crew Betty Rocker Coach in Rock Your Life.

She’s going to take you thru a few of her favourite higher physique and core strikes that may have you ever feeling so robust (and sweaty) by the tip of this exercise!

Seize some weighted objects – suppose water bottles, laundry jugs or dumbbells and an elevated floor and be a part of Coach Amanda to rock your exercise! 



Love having exercises you are able to do ANYWHERE, ANYTIME – and a well-designed plan to comply with so that you get the BEST RESULTS?  Take a 30-day Challenge in Rock Your Life and have exercises like this formatted right into a plan to comply with!


Higher Physique and Abs Shred

Click on right here for detailed written kind notes and transfer explanations.

Gear: Weighted Object (water bottles, family objects, dumbbells), Optionally available Elevated Floor

Format: Carry out every transfer for the prescribed time and repetitions and repeat meals 3 rounds.

Superset 1

Transfer 1: Gradual Burpees w Excessive Knees (1:00)

  • Start standing together with your core engaged and chest up tall.
  • Bend your knees and plant your fingers on the ground or mat in entrance of you (fingers stacked immediately under shoulders) and leap or step your ft again right into a tall plank place, holding your stomach button in and as much as hold your core engaged.
  • Along with your core engaged, carry out a push up by decreasing your self right down to the bottom (hold your lats engaged and your shoulders away out of your ears) after which press your self again as much as a tall plank.  
  • Leap or step your ft again to the surface of your fingers, loading your weight in your heels and use your momentum to face or jum to standing.
  • As soon as standing, run your knees in towards your chest and again out separately and repeat the burpee to excessive knee advanced forwards and backwards.
  • MOD: Carry out this motion together with your fingers on an inclined floor, like a chair, sofa or ottoman. You may also take the affect out fully by stepping forwards and backwards fairly than leaping, and coming as much as a physique squat fairly than a leap.

Transfer 2: Overhead Triceps Extensions (8-12)

  • Start standing or kneeling, holding one weight overhead with each fingers so your arms are straight overhead.
  • Slowly decrease the burden behind your head by bending your elbows, being cautious to not flare your elbows out an excessive amount of.
  • As soon as your forearms transfer past parallel to the ground, carry the burden again as much as the beginning place. 
  • Your higher arms ought to stay in place all through the motion in order that your elbows aren’t shifting too far ahead or backward. 

Transfer 3: Bent Over Row to Reverse Fly (8-12)

  • Start standing together with your core engaged, chest up, shoulders rolled again, and weights in hand.
  • Hinge ahead on the waist to be at 45 levels, and interact between your shoulders, in order that they’re not rounding ahead, permitting your dumbbells to hold beneath your chest and conserving your gaze impartial.
  • Carry each arms out to the facet, sustaining a slight bend within the elbows and squeezing your shoulder blades collectively.
  • Return to middle and carry out a row by pulling the weights as much as your sides whereas conserving your elbows near the physique and squeezing your again muscular tissues.
  • Return to middle and repeat. 

Finisher: 5 Unfavourable Rows to five Push Ups x2

  • Hinge ahead on the waist to be at 45 levels, and interact between your shoulders, in order that they’re not rounding ahead, permitting your dumbbells to hold beneath your chest and conserving your gaze impartial.
  • Pull the weights as much as your sides whereas conserving your elbows near the physique and squeezing your again muscular tissues. Maintain the weights in your row place and let the burden slowly carry your arms down. 
  • After 5 repetitions, bend your knees to set the weights down and carry out 5 push ups specializing in partaking your lats and repeat

Vanilla ProteinSuperset 2

Transfer 1: Squat Thrust to Knee Drive (0:45)

  • Start standing together with your core engaged and chest up tall.
  • Bend your knees and plant your fingers on the ground or mat in entrance of you (fingers stacked immediately under shoulders) and leap or step your ft again right into a tall plank place, holding your stomach button in and as much as hold your core engaged.
  • Leap or step your ft again into your fingers and are available again to standing, loading your weight in your heels and utilizing your momentum to energy you up right into a leap.
  • As soon as standing, drive your left knee up and throughout your physique as you drive your elbow right down to crunch within the center. Repeat with the opposite facet after which repeat complete sequence. 
  • MOD: Carry out this motion together with your fingers on an inclined floor, like a chair, sofa or ottoman. You may also take the affect out fully by stepping forwards and backwards fairly than leaping, and coming as much as a physique squat fairly than a leap.

Transfer 2: Superwoman Lifts to Lure Activators (0:45)

  • Lie in your abdomen together with your legs and arms prolonged.
  • Carry your legs and arms off the mat collectively, utilizing your decrease again and glute power.
  • As you carry your physique off the mat, draw your elbows again in the direction of your ribcage, specializing in the squeeze between your shoulder blades.
  • Re-extend your arms, and decrease each legs and arms again to the beginning place.
  • MOD: Start by isolating your higher physique solely, leaving your legs on the mat for stability. Carry out a number of higher physique remoted lifts. Then carry out a number of decrease physique remoted lifts. Work on remoted higher and decrease physique lifts till you’re feeling comfy placing them collectively.

“Right this moment I signed up for the Rocking Abs and Booty problem! I’ve been following Betty Rocker work outs for a very long time! Along with your work outs I’ve misplaced 24 lbs! I’m so excited to be aside of this group.” – Veronica, Rock Your Life member

Transfer 3: Curl to Press (8-12)

  • Start standing together with your core engaged, chest up, shoulders rolled again, and weights in hand (palms dealing with one another).
  • Protecting your shoulders pulled again, curl the weights to your shoulders after which press straight up over head conserving your palms dealing with one another. 
  • Slowly decrease the burden again right down to your chest and reverse the curl with management. 

Finisher:

Max Push Ups (modify as wanted)

  • Carry out as many push ups as you’ll be able to from a difficult place the place you’ll be able to preserve good kind. 
  • As soon as you’ll be able to not hold good kind or carry out any extra, transfer to a extra modified place and do as many as you’ll be able to from that place. 

Wonderful job Rockstar! Examine in and let Coach Amanda and me understand how you appreciated the exercise and the place you probably did it from. We love listening to from you!


How about new exercises to do every day, from wherever?

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The put up Upper Body and Ab Shred appeared first on The Betty Rocker.

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