Booty and Abs Supersets

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Able to shred and strengthen your decrease physique and core? Then I’ve acquired the proper exercise for you!

We’ll be turning up the warmth with some cardio to get your coronary heart pumping (low influence variations proven too!) and strength-building strikes to sculpt lean muscle.

This exercise is absolutely going to problem your muscle mass with strikes designed to focus on your decrease physique from each angle for an entire and balanced exercise. Plus some bonus core strikes!

Change occurs once we are constant. Among the best methods I do know of to remain constant is by having a plan to comply with.

I like to recommend following up at this time’s exercise with my 30-day Booty and Abs Problem– which supplies you a full physique exercise plan with a particular emphasis on sculpting and strengthening your butt, legs, and abs!

Keep in mind on the subject of your objectives, it’s not a race to succeed in them. It’s about being constant and creating wholesome, sustainable practices that can serve you in the long term!

Able to get began? Press play and let’s go!



Superb job with that exercise, Rockstar! Now let’s get you a plan!

Try the 30-Day Abs and Booty Problem for a house exercise program that can sculpt and outline your abs, legs and glutes (plus provide you with an awesome full physique shred), makes use of minimal tools and can get you on observe to feeling and looking out your greatest!

Booty and Abs Supersets

Click on to increase and see all exercise transfer descriptions

Superset 1:

Transfer 1: Sumo Squat to Reverse Curtsy Crunch (0:45-1:00)

  • Start standing along with your toes wider than hip distance, permitting your toes to prove naturally.
  • 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 via your heels and squeeze your glutes as you energy again to standing.
  • As soon as standing step your proper foot throughout and behind you in order that your proper knee finally ends up behind your left heel into your reverse curtsy lunge. Hold your chest up.
  • Energy via your entrance heel to face and as you deliver your proper leg ahead, drive the knee up and to the proper for an indirect crunch, then plant your foot again within the beginning vast stance.
  • Repeat the sumo squat and curtsy lunge on the opposite facet and proceed this sequence, alternating sides, for the allotted time.
  • MOD: Maintain on to the again of a chair or wall to help with steadiness all through this sequence.
  • MOD for extra of a problem: Maintain a weighted object in every hand at shoulder peak all through the sequence.

Transfer 2: Knee Drivers (0:30 both sides)

  • Begin along with your core braced, left foot behind you, and arms overhead.
  • Powerfully drive your left knee up in direction of your chest as you swiftly deliver your arms down on both facet of the knee, as if you’re holding a watermelon and breaking it over the knee.
  • Repeat for the allotted time and change to the opposite leg.
  • MOD: Maintain on to the again of a chair or along with your hand on a wall to help with steadiness all through this sequence.

Superset 2:

Typical Deadlifts (8-12)

  • Start standing along with your toes hip distance aside, core braced.
  • Push your hips again and hinge ahead, bending your knees. In the event you’re utilizing dumbbells, you’ll preserve them in near your shins (at mid-shin) and carry your chest, straightening your again and dropping your hips down. In the event you’re utilizing a barbell that is the place you’ll grip the bar and carry your chest, dropping your hips barely, and fascinating between your shoulders.
  • Drive via your complete foot as you straighten your legs (think about you’re pushing the earth away from you), conserving your weight transferring in a straight line near your physique.
  • Really feel your glutes and hamstrings working via this carry, and don’t lean again on the high.
  • MOD: Take away the weights and do that transfer with simply your body weight.

I-T-Y’s (1:00)

  • Start mendacity face-down in a supported plank or superwoman place along with your torso resting on an elevated floor, core braced, again flat, and legs engaged with toes pressed into the mat for stabilization.
  • Holding a calmly weighted object in every hand, draw your arms up straight behind you, partaking between the shoulders. Hold your gaze impartial (don’t look down or up), maintain for the allotted time and launch.
  • From the identical supported plank place, elevate your arms straight out to the edges right into a T-position, maintain for the allotted time and launch.
  • Lastly, elevate your arms in entrance and overhead in a Y-position, being conscious to take care of core engagement, impartial gaze, and a flat again as you maintain for the allotted time and launch.
  • MOD: Full this sequence with out weighted objects.

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Click on right here to attempt it for your self!


Superset 3:

Tremendous Marios (8-12 both sides)

  • Start standing along with your toes hip-width aside.
  • Step your left foot again behind you sustaining an upright posture and braced core, bending the knees to a lunge place (guarantee your entrance knee isn’t capturing out over your toes).
  • Energy via your entrance heel to face and leap as you drive your again knee as much as your chest whereas reaching your proper arm as much as the sky.
  • With management, return to beginning place and repeat for max reps.
  • Repeat sequence and reps on reverse facet.
  • MOD: Maintain on to the again of a chair or along with your hand on a wall to help with steadiness and/or take out the leap and work on a excessive knee drive with out the leap.

V-Ups (8-12)

  • Start by mendacity in your again with legs out lengthy, arms prolonged overhead, and core braced along with your decrease again making light contact with the mat.
  • Use your core to carry your torso and legs concurrently, ending in V-sit place.
  • With management, decrease your self to the beginning place, sustaining the braced core all through.
  • Repeat for max reps.
  • MOD: Hold your legs bent as you sit up, drawing your knees in in direction of your chest.

You rocked that exercise, I’m so pleased with you! Examine in with me and let me know why you’re grateful to your physique at this time!


The right comply with as much as this exercise is the 30-Day Booty and Abs Problem!

Try Laura’s wonderful progress after doing this program for simply 30 days!

“I’m REALLY happy with the adjustments my physique is making! I really feel stronger, sexier, lighter and usually higher inside and outside.” – Laura M.

The 30 Day Booty and Abs Program provides you a full physique exercise plan and it has a particular emphasis on sculpting and firming your butt, legs, and abs! The follow-along exercise movies are about half-hour lengthy, may be completed at residence, incorporate minimal tools (that I’ll present you alternate options to) like an train ball, stretchy bands and lightweight dumbbells.

Try the 30-Day Booty and Abs Problem proper right here!

The put up Booty and Abs Supersets appeared first on The Betty Rocker.

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