Saturday, February 24, 2024
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Lower Body Power Sculpt | Black Kite Express

Ready to build lower body strength and power? I have the perfect workout for you!

These supersets combine resistance training with cardio to increase your endurance, build muscle, burn fat, and make your training time effective and efficient.

Today you will work with Coach Amanda from Team Betty Rocker, one of our amazing coaches.

Trainer Amanda is a NASM and NESTA Certified Personal Trainer, Crossfit Level 1 Trainer, Qualified TRX Trainer, and Team Betty Rocker Trainer at Rock Your Life.

This workout really targets your legs, glutes and cardiovascular system and you can do it at home with some optional heavy objects (water bottles, dumbbells, or whatever you have).

This training is the same as our training STRONG ROCKSTAR CHALLENGE within Rock Your Life, so if you enjoy this style, stop by and take a 30-day trial (that’s enough time to take on an ENTIRE challenge, on my dime!).

Now let’s go Join Coach Amanda for this lower body burn!



If you enjoyed that workout and are looking for a sequenced plan that will make the most of your training time, the Rockstar Strong Challenge at Rock Your Life is perfect for you!

This challenge will progressively build strength and work your entire body, giving you balanced strength, complemented by energizing kickboxing classes, a quick core shred, and a power yoga class. Continue with Rockstar Strong 2 to really build on the momentum and strength you’ve gained!

Start this challenge today!

(Returning to Rock Your Life? Just use the “returning members” button on the same page!)

Lower Body Power

Click to enlarge and see all the workout movement descriptions.

Equipment: heavy objects, optional raised surface
Format: Complete each set for 3 rounds per time/reps.

Series 1:

Squat push-ups (0:45)

  • Start by standing at the top of the mat with your core braced and chest up.
  • Bend your knees, place your hands on the mat, and jump your feet back into a high plank position with your shoulders stacked over your wrists, core braced, back flat, and gaze neutral (no looking up or down). ).
  • Jump your feet up to your hands and drive through your heels to return to standing, using your momentum to immediately propel you into a jump.
  • Repeat this sequence for the allotted time.
  • MOD: Perform this movement with your hands on an inclined surface, such as a chair, sofa, or ottoman. You can do this low-impact by rising from a squat instead of jumping.

Sumo squat (8-12)

  • Holding a heavy object with both hands at shoulder height, begin standing with your feet wider than hip distance apart, allowing your feet to rotate naturally.
  • Engage between the shoulder blades to prevent the weights from rounding the shoulders, brace the core and send the hips back, keeping the chest up (don’t lean forward), the weight back on the heels and the knees actively aligning with the toes. from the feet. .
  • Drive through your heels and squeeze your glutes as you return to standing.
  • Repeat for your maximum reps.
  • MOD: Remove heavy objects and perform this exercise with body weight only.

Set 2:

Skater Lunges (0:45)

  • Start standing with your core braced and chest up.
  • Place your right foot behind you and to the left as your left knee bends (your right knee will align behind your left heel).
  • Bend both knees to lower yourself into a lunge position, making sure your chest remains upright and your front knee doesn’t stick out over your toe.
  • Drive through your front heel and jump laterally to the other side to land softly on the ball of your right foot and repeat the bow with the other leg. Alternate back and forth for the allotted time.
  • MOD: Take the jump out of the move and make it low impact by alternating curtsy lunges or reverse lunges.

Single-leg hip thrusts (8-12 each side)

  • Sit on the mat in front of your raised surface and place a weighted object in the creases of your hips.
  • Press up with your elbows and feet to place your back against the elevated surface; The edge of the surface should be at the base of the shoulder blades. Your knees should be aligned over your ankles, with your feet planted on the mat.
  • Brace your core and push through your heels to lift your hips and heavy objects toward the ceiling, with your knees in line with your toes, squeezing your glutes and pausing at the top.
  • In this position, transfer the weighted object to the crease of your right hip and extend your left leg off the mat.
  • Drop your hips back to the mat with control and repeat the sequence for your maximum reps while keeping your left leg lifted and your hips level with each other.
  • Switch sides and repeat the sequence for your maximum reps.
  • MOD: Keep both feet planted during this exercise and/or perform this sequence without heavy objects.

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Set 3:

Squat Lunge (6-10)

  • Start standing with your feet hip-width apart, core braced, chest up, and with a weight in each hand.
  • Place your right foot behind you, bending both knees in a reverse lunge, keeping your feet hip-width apart and your posture upright.
  • Lead with your front foot to return to your feet and step your right foot back to meet your left at hip distance.
  • Send your hips back when you squat, strengthening your core and keeping your chest up, allowing your knees to line up with your toes.
  • Come back up using the strength of your glutes and repeat the reverse lunge with your left foot.
  • Repeat this sequence for your maximum reps.
  • MOD: Remove heavy objects and complete this movement with body weight only.

Calf raises (10-15)

  • Stand with your feet hip-width apart, core supported, chest up, shoulders back and down (as if against a wall), and a heavy object in each hand at shoulder height or at sides.
  • Lift your heels off the mat as high as you can with control, then slowly lower them back down (note that you are not shifting your weight from side to side or leaning forward).
  • Repeat for your maximum reps.
  • MOD: Remove heavy objects and complete this movement with body weight only.

Did you like that training? Sign up below and let me and Coach Amanda know! Share this with a friend and keep me posted on your progress!


Check out this incredible progress that Rock Your Life member Denise shared over the course of ONLY 2 MONTHS and 2 challenges!

I took more progress photos and I’m so happy! I never thought I could have muscle definition again at 50 years old! Betty Rocker, you have changed my life!

-Denise S, Rock Your Life member


Get EVERYTHING you need to achieve your GOALS

Rather than being a quick fix, Rock Your Life supports you over time and helps you incorporate consistent health habits into your life.

Rock Your Life could work for YOU!

  • It’s cheaper than a gym membership with more flexibility and value.: We are open 24/7 and you can exercise from home or take us with you anywhere.
  • After your 30-day trial, your membership is less than $1 per dayand you’ll have unlimited access to 1,000+ classes, 50+ challenge programs to choose from, and 24/7 support and community.

Join us for a challenge and get started today!

(if returning to RYL, use the “returning members” option)

The post Lower Body Power Sculpt appeared first on The Betty Rocker.

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