90 Day Challenge Transformation. Week 3

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Philippa Thompson
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1 90 Day Challenge Transformation Week

3 HOW TO USE YOUR WORKOUT PLAN This program is PROGRESSIVE. The workouts get more challenging each week, allowing you to build your strength, endurance, confidence and see amazing results. One of the best parts of this program is that you can be very flexible with the amount of time you are putting into the workout. Each workout can be made into a 5,, or minute circuit, depending on how many rounds you do. If you are a BEGINNER, focus on absolutely crushing rounds*. *The moves may be challenging to perform for a full minute, so take any of the modifications suggested in this document. Do as much as you can of each move - for example if holding plank for a minute is too much, hold it for 0:0 or as long as you can, then rest for the remainder of that move and continue to the next move with the video. You can also pause the video anytime and take more rest. If you are INTERMEDIATE, go for rounds*. It s absolutely fine to pause the video and take more rest between moves, or to stop after 0:0-0:5 of a move and rest until the next move starts. Remember that pushing yourself to your maximum is what helps you build strength - you are not doing it wrong by not doing the entire minute every time. You will get the opportunity to repeat the moves and you ll see your body adapt and get stronger! If you are ADVANCED go for - rounds*. Rest as needed between moves and rounds. Open the Challenge Calendar you are planning to follow. They are organized by Beginner, Intermediate and Advanced. If you think you are a certain fitness level and start with that calendar, you can always dial it back down one level if you find that you are extremely sore, don t have enough energy for the next workout, or need more rest. Vice versa, if you start with a specific calendar and find you still have energy, are not really sore or just want to try more, go for the level above. The main difference between these calendars is how many days you will be working out and your fitness level (and time available) will dictate how many rounds you should do. The Betty Rocker Inc All Rights Reserved

4 If you are short on time, it s ALWAYS better to rock out an intense short circuit in the time you have (even one round giving max effort) than skipping your workout. Don t fall victim to the trap of thinking If I can t do the full workout, I can t work out. That s a great way to get way off track with your fitness. You will have foundational workouts each week, workout A and workout B. They are listed on your calendar where you should do them along with the rounds suggested. Workout C is a unique specialty workout each week that compliments the plan you will add in where listed on your calendar, usually added on to the end of either Workout A or B. You have demonstration videos to follow, as well as the pictures and written form tips in this guide. It s absolutely fine to include other workouts with this program, swap your workout days and rest days around as long as you are fully resting and recovering. Here s a great article to help you with figuring out the appropriate amount of rest you need. One of the most important thing you will be doing in this program is COMBINING your fitness with the nutrients you re putting in your body so pay attention to eating balanced meals, staying hydrated and getting rest while you re following the plan! The Betty Rocker Inc All Rights Reserved

5 WEEK WORKOUT A Workout A Beginner: - rounds Intermediate: rounds Advanced: - rounds The moves are all demonstrated for :00 in the videos. However, you may modify the time length working to the best of your ability with each move, each round: Beginner: 0:0 each move Intermediate: 0:5 each move Advanced: :00 each move Rest as needed between rounds. See Demo Pictures and form notes below. Body Squat on Toes Subscapular Activator Liberty Lunges Superman Extensions Wall Hold Ups Wall Side Kicks Roll Back to Stand The Betty Rocker Inc All Rights Reserved 5

Week Workout A Body Squat On The Toes Begin standing with your hands lightly holding onto the back of a chair, a railing or any stable surface that will help you keep your balance ().

This is okay in this position, as we are focusing on the quads and calves. If it bothers you at all, go back to standing squats.

6 Week Workout A Body Squat On The Toes Begin standing with your hands lightly holding onto the back of a chair, a railing or any stable surface that will help you keep your balance (). Lift up onto your toes. Drop into a squat (). Your knees are going to go past your toes, just be sure they re going in the same direction. This is okay in this position, as we are focusing on the quads and calves. If it bothers you at all, go back to standing squats. Squeeze your glutes and engage your core to press back up to stand, keeping your heels elevated. Stay light in your feet, and light in your hands they are just there for stability and support. Keep your chest and torso lifting, and squeeze your glutes. Anytime you need a break, just come into body squats and drop your heels down. The Betty Rocker Inc All Rights Reserved 6

Week Workout A Subscapular Activator This is a slow, controlled move to help you strengthen those upper mid back muscles and activate and stretch your subscapularis muscle an

Stand facing a wall, and form soft fists bringing them right in line with your shoulders. Step a bit away from the wall (). The farther you go, the more weight you put on your hands.

It s a small movement. Press yourself away, rounding your upper back (). Your arms will remain straight, your body will stay in a straight line.

7 Week Workout A Subscapular Activator This is a slow, controlled move to help you strengthen those upper mid back muscles and activate and stretch your subscapularis muscle an important rotator cuff stabilizer. Really focus on this movement and get the most out of it. If you re very advanced, you can perform this movement in an actual plank position. Stand facing a wall, and form soft fists bringing them right in line with your shoulders. Step a bit away from the wall (). The farther you go, the more weight you put on your hands. Squeeze your shoulder blades together, sinking your chest forward toward the wall without bending your arms (). Keep your core nice and tight, don t let your back arch. It s a small movement. Press yourself away, rounding your upper back (). Your arms will remain straight, your body will stay in a straight line. Continue to alternate the stretch and contraction back and forth. You ll feel these quickly and this will really help your posture and alignment. Walk your feet in closer to the wall to make this easier. The Betty Rocker Inc All Rights Reserved 7

Week Workout A Liberty Lunges Begin standing, and step to the left (), bending your left knee no more

Be sure you don t step out too wide, you don t want to strain it.

I leaned forward on these, reaching for my feet with both hands.

Press back to your standing position and repeat on the same leg for half of your round.

8 Week Workout A Liberty Lunges Begin standing, and step to the left (), bending your left knee no more than 90 degrees and lengthening your right leg (). It s okay to keep the knee soft in the straight leg. Be sure you don t step out too wide, you don t want to strain it. Use good lateral lunge alignment, keep your knee in line with your toe and don t go beyond it. I leaned forward on these, reaching for my feet with both hands. You can keep your hands up, at your hips or use the same form as me for stability. Press back to your standing position and repeat on the same leg for half of your round. Switch to your other side and perform right side liberty lunges for the second half of your interval ( and ). Step out less wide, and only come down as far as you re comfortable in these lateral lunges. The Betty Rocker Inc All Rights Reserved 8

Week Workout A Superman Extensions Back extensions and strengthening the lower back muscles is a vital part of developing a strong core and getting your abs to pop.

Keep your legs straight and arms straight, and your gaze neutral (don t let your head drop). Keeping your feet in close together makes this more challenging.

9 Week Workout A Superman Extensions Back extensions and strengthening the lower back muscles is a vital part of developing a strong core and getting your abs to pop. Begin on your stomach, with arms and legs extended (). Engage your lower back and lift your legs and arms up like you re flying (). Keep your legs straight and arms straight, and your gaze neutral (don t let your head drop). Keeping your feet in close together makes this more challenging. Alternate raising your legs with your arms pressed into the ground and then lifting your arms if lifting together is too much. Take your time working on mastering this movement. The Betty Rocker Inc All Rights Reserved 9

Week Workout A 5 Wall Hold Ups One of the goals of this program is building balance in your body.

Focus on these posterior chain strengthening moves to help your posture, strength and stability.

Your lower back is pressed firmly into the wall and your weight is distributed between your heels and pressed into your hips ().

Begin to slowly raise and lower the arms, going up only as high as you can go while still maintaining contact with those points: your

10 Week Workout A 5 Wall Hold Ups One of the goals of this program is building balance in your body. You cannot truly be functionally strong if you re overdeveloped on one side and underdeveloped on the other. Focus on these posterior chain strengthening moves to help your posture, strength and stability. Press your back and hips against a wall and walk your feet out slightly. Your lower back is pressed firmly into the wall and your weight is distributed between your heels and pressed into your hips (). Bring your arms up to 90 degrees and be sure you can feel the contact with your elbows, your shoulders and your wrists (). Begin to slowly raise and lower the arms, going up only as high as you can go while still maintaining contact with those points: your elbows, back of your shoulders and wrists (). The hold up is not a big movement, it is designed to help you strengthen your upper back stabilizers and help bring balance to your torso. Don t force yourself to straighten the arms, just work on maintaining that good contact with the wall. The Betty Rocker Inc All Rights Reserved 0

Week Workout A 6 Wall Side Kicks Kicking moves like this work your abs, your glutes, your

Start out standing beside a wall, with your right hand on it for support.

Kick your left foot up and to the side, extending through the toe ().

Perform side kicks with your left leg for half of your interval, then switch to your

11 Week Workout A 6 Wall Side Kicks Kicking moves like this work your abs, your glutes, your legs and burn serious fat! Start out standing beside a wall, with your right hand on it for support. Step your left foot slightly behind your right, allowing your right knee to bend (). Kick your left foot up and to the side, extending through the toe (). Kick as high as you can while maintaining good balance on your right foot. Perform side kicks with your left leg for half of your interval, then switch to your right side ( and ). Slow it down. You can also kick much lower than me, or do front kicks if kicking out to the side bothers your hips. You can also do standing knee raises. The Betty Rocker Inc All Rights Reserved

Week Workout A 7 Roll Back to Stand Begin standing, with your arms out

Feet are hip distance apart, chest is lifting and your weight is in

Drop yourself down to the floor and roll back, tucking your chin to

press through your hands to come back to standing.

12 Week Workout A 7 Roll Back to Stand Begin standing, with your arms out in front of you for balance. Feet are hip distance apart, chest is lifting and your weight is in your heels (). Drop yourself down to the floor and roll back, tucking your chin to your chest and rounding your spine, keeping your knees bent and arms up ( and ). Allow your momentum to propel you back to seated (), and optionally press through your hands to come back to standing. As you stand, squeeze your glutes and balance through your feet. Keep your arms out in front of you for balance (5). 5 Use your hands to support you as you lower down and stand up. MAKE TODAY WORTH REMEMBERING. The Betty Rocker Inc All Rights Reserved

13 WEEK WORKOUT B Workout B Beginner: - rounds Intermediate: rounds Advanced: - rounds The moves are all demonstrated for :00 in the videos. However, you may modify the time length working to the best of your ability with each move, each round: Beginner: 0:0 each move Intermediate: 0:5 each move Advanced: :00 each move Rest as needed between rounds. See Demo Pictures and form notes below. Down Dog Flow Alternating Squat Lunges Fighter Combo: Jab, Cross, Jab, Knee #Itburnsbetty Dips Hot Booty Prisoner Squats Total Core Domination I Surfer Pop Ups The Betty Rocker Inc All Rights Reserved

Week Workout B Down Dog Flow While in Downward dog () press firmly into the hands,

beneath your shoulders (). Keep your head neutral.

a narrow pushup that has your elbows hugging into your rib cage.

and up into Upward Dog (). Again, don t lock the elbows, keep biceps and triceps engaged.

above the mat. Keep shoulders away from your ears.

14 Week Workout B Down Dog Flow While in Downward dog () press firmly into the hands, contract the muscles of the arms so you don t lock your elbows and press your chest and belly towards your thighs. Draw navel in and up to keep core engaged, and flow into a tall plank with your wrists beneath your shoulders (). Keep your head neutral. Keep your legs on strong while you are in plank and lower down to chaturanga () which is a narrow pushup that has your elbows hugging into your rib cage. Stop once your shoulders are in line with your elbows. Use your knees if you need to (see ). Flip the tops of the feet to the mat and press into the ground to pull your chest forward and up into Upward Dog (). Again, don t lock the elbows, keep biceps and triceps engaged. Your hands and feet are pressing into the ground so much your thighs will be hovering above the mat. Keep shoulders away from your ears. Use your lower abs to draw your hips up and back into the starting position of Downward dog (). Begin the same as above, but as you come down to chaturanga, drop your knees to the ground and stay there through the updog. Use whatever modification is right for you, and remember it s okay to change the modifications as you go through the workout. The biggest goal is to keep moving for the interval you are using (0 seconds, 5 seconds or minute) and not to let your mind tell you to stop :) The Betty Rocker Inc All Rights Reserved

Week Workout B 5 7 6 8 Alternating Squat Lunges Begin standing,

We like keeping our hands up in a prayer position for balance to

Shift the weight back into your heels and sit your hips back and

We are both going to our comfort level go only as deep as you can

Stand back up, keeping your knees slightly bent () as you lunge

When you lunge, keep the knee over the ankle and inline with the

Come back up and this time step your left leg out behind you,

Move your hands wherever you re most comfortable for balance.

15 Week Workout B Alternating Squat Lunges Begin standing, feet about hip distance apart. We like keeping our hands up in a prayer position for balance to get started (). Shift the weight back into your heels and sit your hips back and down for a body squat, keeping your chest up (). We are both going to our comfort level go only as deep as you can with good form. Stand back up, keeping your knees slightly bent () as you lunge your right leg back behind you (). When you lunge, keep the knee over the ankle and inline with the toes. Step forward again and do another body squat (5 and 6). Come back up and this time step your left leg out behind you, coming into a reverse lunge (7). Continue to alternate (8). Move your hands wherever you re most comfortable for balance. Go at your own pace don t rush. Only squat and lunge to a comfortable level for you. The best way to stabilize yourself with this movement is to do it beside a wall or chair that you can hold onto that allows you to maintain good form and keep your balance. The Betty Rocker Inc All Rights Reserved 5

Week Workout B Fighter Combo : Jab, Cross, Jab, Knee Find an athletic stance, feet a little wider

Punch straight out in front for your jab (), then cross the body with your back arm and pivot in the

As you pull your front arm back into the starting position (), pull that same knee up as you crunch

Continue this combo for half of your time, then switch to face the other side and continue the

16 Week Workout B Fighter Combo : Jab, Cross, Jab, Knee Find an athletic stance, feet a little wider than shoulder width apart, a soft bend in the knees. Arms are up, in a fighter stance. Punch straight out in front for your jab (), then cross the body with your back arm and pivot in the hips and on the balls of the back toes for the cross punch (), and then jab one more time (). As you pull your front arm back into the starting position (), pull that same knee up as you crunch your obliques. Continue this combo for half of your time, then switch to face the other side and continue the sequence. Only drive the knee up as high as you re comfortable with you don t need to go as high as me. You can take that part of the movement out entirely if you need to. The Betty Rocker Inc All Rights Reserved 6

Week Workout B #ItBurnsBettyDips Start in reverse tabletop (). Hands are below your shoulders, weight evenly distributed across your fingers and palms. Head is in neutral.

Squeeze the back of the arms on the way up. Keep your hips lifted the entire time. Hold reverse tabletop and work on stabilizing your trunk and core.

17 Week Workout B #ItBurnsBettyDips Start in reverse tabletop (). Hands are below your shoulders, weight evenly distributed across your fingers and palms. Head is in neutral. Hips are lifted, feet are below the knees. Bend your elbows slightly, keeping them parallel to each other as you lower yourself back (), and then press back up. Squeeze the back of the arms on the way up. Keep your hips lifted the entire time. Hold reverse tabletop and work on stabilizing your trunk and core. If that s a little too challenging, sit on the ground with your knees bent arms behind you just like above. Gently dip and raise your body from a seated position, keeping your elbows parallel. Don t rush this, go at a nice, steady pace. When you need a break (if it s burning, it s working!!) hold tabletop () and then try to squeeze a few more in before your time runs out. You can use the above modification if you re working on building up your arm strength, and it s also great to drop into midway through your set from the regular position to help get the last few reps out. The Betty Rocker Inc All Rights Reserved 7

Week Workout B 5 Hot Booty Prisoner Squats Start standing, with your hands interlaced behind your head.

It should stay nice and straight and lifted, along with your chest.

Press one foot into the ground at a time to come back to standing ( and ).

Link your breath and movement, inhaling as you lower your knees down and exhaling as you come back up to standing.

18 Week Workout B 5 Hot Booty Prisoner Squats Start standing, with your hands interlaced behind your head. This is a light, contacting pressure don t be tempted to pull your head forward. It should stay nice and straight and lifted, along with your chest. Gently squeeze your shoulder blades together to keep those elbows out nice and wide. Slowly lower down to one knee (), then the other (). Press one foot into the ground at a time to come back to standing ( and ). As you do this, pressing firmly through the heel will really fire up your glutes and get them working, so take your time and work it! Link your breath and movement, inhaling as you lower your knees down and exhaling as you come back up to standing. Take your hands from behind your head and keep them at your sides or on your hips. You can also use a chair back or wall for balance, to help you raise and lower yourself. If this is too much, go into a basic body squat and keep moving, dropping down just as much as is comfortable for you. Please be sure to have something soft beneath your knees like a mat or carpet or grass! The Betty Rocker Inc All Rights Reserved 8

Week Workout B 5 6 Total Core Domination Part Begin in a fully extended position, arms over your head,

Before you do anything, draw your belly button in toward your spine and notice how this flattens your

This is the position you want to maintain in your core to keep it activated and engaged, and to protect

Roll yourself over onto your stomach. Use your hands to help as needed (5).

Lower down with control and roll back to the starting position.

19 Week Workout B 5 6 Total Core Domination Part Begin in a fully extended position, arms over your head, legs stretched out (). Before you do anything, draw your belly button in toward your spine and notice how this flattens your lower back. This is the position you want to maintain in your core to keep it activated and engaged, and to protect your back. Sit up, drawing your left knee into your chest (). Extend back out fully. Check in with your core (). Sit back up, this time drawing the right knee up to your chest (), and extend your body back out. Roll yourself over onto your stomach. Use your hands to help as needed (5). Keeping your feet on the ground, lift your upper body up for an upper body extension (6). Lower down with control and roll back to the starting position. Alternate the direction you roll each time to allow your internal and external obliques to get an even workout. 6 Lay on your back, hands at your sides. Bend your knees, allowing the toes to touch the ground. Alternate raising your knees up to your chest and down, maintaining a strong core the entire time (don t allow your back to arch). Roll over slowly. Only lift up as high as you can. Press your toes into the ground to help you balance. The Betty Rocker Inc All Rights Reserved 9

Week Workout B 7 Surfer Pop-Ups Begin in a tall plank position ().

Drive your hips up and to the side, landing in a sumo (wide leg) squat with your chest up ().

required :) Place your hands back down in front of you and jump back to plank ().

landing in a sumo squat (). Be sure to keep your knees pointed the same direction as your toes.

Continue at a steady pace, side to side.

you need a break, hold plank. You can take either variation - knees or hands.

20 Week Workout B 7 Surfer Pop-Ups Begin in a tall plank position (). Hands are stacked below the shoulders, belly draws up to your spine, head is in neutral. Drive your hips up and to the side, landing in a sumo (wide leg) squat with your chest up (). It is not necessary to be as deep in your squat as me, just keep your chest lifted and smiling is required :) Place your hands back down in front of you and jump back to plank (). PLANK KNEELING PLANK Pause if you need to to catch your breath, then jump to the opposite side, landing in a sumo squat (). Be sure to keep your knees pointed the same direction as your toes. It s okay if they go a little beyond the toes, this is a natural crouch position for the body. Continue at a steady pace, side to side. MY BODY TELLS ME NO BUT I WON T QUIT CAUSE I WANT MORE CAUSE I WANT MORE young the giant Any time you need a break, hold plank. You can take either variation - knees or hands. If this is too much on your hands, but you still want to work your glutes, do sumo squats. Stand with feet wider than shoulders, toes pointed out slightly. Drop into a squat, letting your knees go over your toes. Pulse up and down. The Betty Rocker Inc All Rights Reserved 0

21 WEEK WORKOUT C Workout C 0- Rep Countdown Format. See Demo Pictures and form notes below and follow along with the video, resting as needed. Pause the video anytime. You may perform this more than one time, do what time and your energy level permits, as you will be adding this on at the end of either Workout A or B use your calendar for specifics. Split Squat Jumps Ceiling Stomps The Betty Rocker Inc All Rights Reserved

Explode to jump, switching your legs in mid-air, landing in a lunge position with the opposite leg in front of you (). Land softly. Land aligned. Repeat.

22 Week Workout C: Bonus Glutes and Abs Split Squat Jumps Begin in a forward lunge position, core engaged, chest up (). Your front knee is lined up over your front toe and weight is evenly distributed between your feet. You are not pitching your weight forward over your front knee. Explode to jump, switching your legs in mid-air, landing in a lunge position with the opposite leg in front of you (). Land softly. Land aligned. Repeat. Perform forward alternating lunges to reduce the impact and work the same muscles. Anytime you start getting fatigued you can switch to this mod, or you can work on this to build strength to do the jumping version. Use the same strong form in your forward lunges - chest stays up, core engaged, and keep the weight in your legs balanced. Feel free to stabilize yourself holding onto the wall or a chair beside you. The Betty Rocker Inc All Rights Reserved

Week Workout C: Bonus Glutes and Abs Ceiling Stomps Lie on your back, arms at your

Gently engage your lower back with the mat or ground, and stay mindful of holding

Lift your legs up to 90 degrees and then press your heels toward the sky (or

Lower your legs back toward the floor, not touching them down, and repeat.

23 Week Workout C: Bonus Glutes and Abs Ceiling Stomps Lie on your back, arms at your sides (). Gently engage your lower back with the mat or ground, and stay mindful of holding this position as you raise and lower your legs to protect your back. Lift your legs up to 90 degrees and then press your heels toward the sky (or ceiling), pressing through your heels and lifting your hips (). Lower your legs back toward the floor, not touching them down, and repeat. Perform this move with your knees bent to reduce the amount of weight you are putting on your back. THE VOICE IN YOUR HEAD THAT SAYS YOU CAN T DO THIS IS A LIAR. The Betty Rocker Inc All Rights Reserved

90 Day Challenge Transformation. Week 6

90 Day Challenge Transformation Week 6 90 Day Challenge Transformation Workout Program Week 6 Bree Argetsinger a.k.a The Betty Rocker #makefatcryfitness #noexcuses #rockyourbody The Betty Rocker Inc All