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Higher Physique Sculpt

Able to work your higher physique?

Be a part of Coach Neesha for an superior power constructing exercise right now that targets your shoulders, again, chest, and biceps with an added cardio blast to essentially get your coronary heart pumping!

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

In right now’s exercise, you’ll be able to anticipate cardio-intensive strikes like jack variations to get your coronary heart charge up (with low influence choices) plus strengthening strikes like push-ups, shoulder presses and bicep curls to sculpt lean muscle!

Rising the well being and power of our muscle tissue is useful for a lot of causes, like supporting immune perform, extra environment friendly fats burning, joint assist and extra.

Resistance coaching won’t solely make you stronger, however you’ll sleep higher (1), expertise cardiovascular well being (2), and higher psychological well being (3). You’ll reap these advantages whenever you practice in steadiness with relaxation and restoration, prioritize attending to mattress on time, consuming entire meals, and managing stress.

This exercise is a superb one to do from dwelling or within the gymnasium with easy tools like dumbbells, or you may use any weighted objects you may have round the home like water jugs, laundry jugs or something you’ll be able to simply maintain onto.

Be a part of Coach Neesha and let’s get proper to it! 

One-off exercises are nice, however having a plan to comply with is even higher! Take a 30-day Problem in Rock Your Life and have exercises like this formatted right into a plan to comply with!


Higher Physique Sculpt

Click on to increase and see all exercise transfer descriptions

Tools: Weighted Objects (water bottles, dumbbells, family objects), Non-compulsory Elevated Floor

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

Superset 1

Transfer 1: Gradual Burpees with Double Push Ups (10)

  • Start standing along with your core engaged and chest up tall.
  • Bend your knees and plant your palms on the ground or mat in entrance of you (palms stacked beneath shoulders) and soar or step your ft again right into a tall plank place, maintaining your core engaged.
  • On this tall plank place, carry out 2 push ups by decreasing your self down towards the mat, bending your elbows and maintaining your shoulders away out of your ears.
  • Out of your tall plank place, soar or step your ft again into your palms and are available again to standing, loading your weight in your heels and repeat.
  • MOD: Carry out this on an elevated floor or from the ground and drop to a kneeling place on your push ups.
  • Try my Push-up Development Tutorial for recommendations on perfecting kind and constructing power!

Transfer 2: Biceps Curls (8-12)

  • Start standing along with your core engaged, chest up, shoulders rolled again and down as if you happen to had been standing in opposition to a wall, and holding your weighted objects along with your palms dealing with in entrance of you.
  • Retaining the higher arms stationary, carry out a bicep curl with each arms by curling the weights as much as your shoulder whereas contracting your biceps.
  • Reverse the motion to return to your beginning place and repeat.

Transfer 3: Large Grip Rows (8-12)

  • Start standing along with your core engaged, chest up, shoulders rolled again, and weights in hand.
  • Hinge ahead on the waist to be at 45 levels, and have interaction between your shoulders, so that they’re not rounding ahead, permitting your dumbbells to hold beneath your chest and maintaining your gaze impartial.
  • Retaining your ears away out of your shoulders, pull the weights out to the perimeters so your elbows and shoulders are in a line and wrists are instantly beneath your elbows and squeeze your again muscle groups such as you’re pinching the bottom of your shoulder blades collectively.
  • Slowly return to middle and repeat.

Transfer 4: Seal Jacks (0:30)

  • Begin standing with ft collectively and arms prolonged straight out at chest stage.
  • Concurrently soar your ft out extensive as you open your arms out extensive to stretch your chest
  • Soar your ft and arms again collectively within the middle, returning to your beginning place and repeat.
  • MOD: Take out the soar and easily step your ft out separately whereas bringing your arms out to your sides.

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Click on right here to strive it for your self!

Superset 2

Transfer 1: Shoulder Press Jacks (0:30)

  • Begin standing with ft collectively and your arms upright in a aim put up place at a 90 diploma angle, pulling your shoulders again and down.
  • Soar your ft out extensive as you press your arms straight up whereas sustaining an lively again.
  • Soar your ft again collectively as you deliver your arms again all the way down to your beginning place and repeat.
  • Actually deal with maintaining your shoulder blades pulling again via the entire motion.
  • MOD: Take out the soar and easily step your ft out separately whereas urgent your arms overhead.

Transfer 2: 2 Method Raises (8-12)

  • Stand along with your core engaged, chest up, shoulders rolled again, and weights in hand.
  • Retaining your ribcage down and core engaged, elevate the weights straight up in entrance of your physique for a entrance elevate, ending along with your palms dealing with the bottom.
  • Slowly deliver the weights again down with management after which raise each arms out to the facet, sustaining a slight bend within the elbows and main along with your elbows moderately than your wrists.
  • Carry our weights again to your sides and repeat the entrance elevate to lateral elevate.

Transfer 3: Shoulder Presses (8-12)

“I’m fairly pumped about these progress pics and that is solely my first 30 day problem!! Going to take off the subsequent 4 days to recharge after which begin a brand new one on Monday.” – Crystal, Rock Your Life Member

  • Start standing with one weight in every hand along with your arms up in a aim put up place, arms at 90 levels.
  • Retaining your shoulders pulled again and down and your core engaged, drive the weights straight up overhead.
  • Slowly deliver them again to your beginning place and repeat.

Transfer 4: Chair Sit Row to Kickback (8-12)

  • Beginning along with your ft collectively, core engaged and shoulders rolled again, sink your hips again and down barely as if you happen to had been going to sit down in a chair.
  • From right here, draw your elbows in near your rib cage holding the weights by your facet.
  • Kick your arms again behind you for a tricep kickback.
  • Return to your hanging place and repeat.

Solution to present up for your self right now! Examine in and let me and Coach Neesha know the way you favored the exercise – we love listening to from you!

I’d like to see YOU inside Rock Your Life…

…so I can assist you in ROCKING your physique AND your life! Get stronger and more healthy with a neighborhood of rockstars to assist you, dwelling exercise challenges for a match physique, and contemporary new exercise lessons every week to maintain you motivated!

Try 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 neighborhood, and constant entry to exercise lessons and problem applications.

Check out what she needed to say….

“I simply took a have 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 troublesome moments of dedication. All or one thing women, not all or nothing. Bree, with out your sluggish, mild, type methods of eliciting sustainable habits change that’s pushed from the within out, I might not be who I’m right now.”

What may you do in 30 days? How about within the subsequent 6 months? What about within the subsequent 12 months if you happen to lastly had the assist, the applications and all the assets you might want to attain your objectives?

Be a part of us in Rock Your Life and discover out! Click on right here for a 30 day Trial go!


  1. Kovaceniv A, et al. “The impact of resistance train on sleep: A scientific assessment of randomized managed trials”. Sleep Medication Evaluations. Internet. June 2018.
  2. Wayne L. Westcott. “Resistance coaching is medication: results of power coaching on well being”. Present Sports activities Medication Report.Internet.  2012 Jul.
  3. Strickland, Justin C, and Mark A Smith. “The anxiolytic results of resistance train.” Frontiers in psychology. Internet. July 2014.

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