make fat cry challenge transformation WEEK FIVE location: columns (c) The Betty Rocker Inc, All Rights Reserved

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Marlene Banks
5 years ago
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1 make fat cry challenge transformation WEEK FIVE location: columns 1

2 WELCOME BACK to the CHALLENGE TRANSFORMATION WORKOUT PROGRAM! Please read this important message: If you have injuries, pre-existing conditions or at any time experience pain during the movements in this series, please stop immediately. We provide variations for the movements, and Weeks 1-3 cover your foundational movements so you can progress at your own pace, sticking with those moves if the following weeks are more challenging than you re ready for. You are ultimately responsible for protecting yourself and making the decision to stop or continue. If you re not sure if these workouts are appropriate for you, consult with your trainer, your physician or your PT. Participants in the Transformation Challenge agree to indemnify and hold harmless The Betty Rocker Inc., its subsidiaries, sponsors and affiliates, partners, officers, directors and employees from all risk, loss, injury, damage, or harm that may arise from participating in the challenge. Always consult with a physician or health-care provider before starting any new exercise, nutrition, or supplementation program; particularly those who suffer from any medical condition or regularly use prescription or over-the-counter medications. If an entrant is not experienced with dieting or strength training, or changing their exercise program, they are advised to consult with a qualified trainer or coach. PLEASE BE RESPONSIBLE, FOLLOW THE FORM GUIDES, BE PATIENT WITH YOURSELF, BE SAFE, and HAVE FUN! Get the official makefatcry shirt!! >>CLICK HERE>> 2

3 Information About the Workout:! This week s total body circuit consists of 7 exercises that engage multiple muscle groups. You will have a combination of strength, balance and heart-pumping cardio moves!! Week 5 contains 7 moves that are another step forward in this progressive series. This week, you ll especially be building on the series you learned in week 2. Focus on your form and on maintaining it for the full minute (or amount of time) you're doing each exercise.! Advanced: Perform each exercise for 1 minute. Rest up to seconds before moving on to the next move (or as needed). You may repeat the circuit 4-5 times if you like, move at a faster pace, add weights where you feel you can, and definitely add in 1-2 additional workout days.! Intermediate: Perform each exercise for 45 seconds. Rest up to seconds before moving on to the next move (or as needed). Stick to hitting a full 3 rounds 3 days a week, and add in 1 extra challenge workout a week as well as an active recovery day.! Beginner: Perform each exercise for 30 seconds. Rest up to seconds before moving on to the next move (or as needed). A great way to use the video is to workout with us for 30 seconds, then rest until the next exercise. Be sure to add an extra recovery day. The MOST important thing is that you move your body 3 times a week. These workouts are designed to be challenging!! It s NOT important that you do every move for the full time every round! If you re here, and you re doing your best you re already doing it right!!!form: Pay attention to your form we want you to make it through all 12 weeks successfully, and mastering the basics on form, especially at this stage will ensure you build a strong, balanced body.!variations: Use the video to learn how to do each move correctly and to see variations. This document is a great reference that you can store digitally in your phone, or print out.!safety: Be sure to protect your joints during any jumping moves with a springy landing surface like a carpet, mat, grass or dirt NOT hard concrete or asphalt.! Once you have completed all 7 moves, rest for a minute (or as needed) and repeat the series again twice.! If you are ADVANCED you may: repeat the circuit for a total of 4-5 times, decrease the rest between moves, increase your pace in performing the moves as long as your form remains correct. TAKE REST DAYS!!! Muscle grows when we rest it, NOT when we are working :)! The CHALLENGE is to perform the weekly circuit 3 times per week for 3 rounds. It s totally okay if you have to break up the rounds! Each week you will have a suggested bonus workout to do as well. 3

4 Weekly Challenge Goals:! PACE YOURSELF: Try to get the same number of moves per minute consistently each round. With each workout, aim for equal or more reps than the day before. Share your journey in the Support Group!!! You are a Great Example! Participate in the group, post your pictures on Instagram and Facebook and share your healthy lifestyle with your friends and family.! Be Mindful of your Eating! Use the 8-week meal plan and the Body Fuel System to get the MOST out of this complete program. Hashtags for Instagram and Facebook: makefatcrychallenge rockingthe30day thebettyrocker thebettyrockerchallenge bodyfuelsystem Benefits of Bodyweight Training:! Body weight workouts do not constrain you to training any specific place, or require any equipment. They are great for busy travelers, family vacations, rainy days, the empty office break room virtually anywhere you have space to move for minutes.! Fast-paced circuits that engage multiple muscle groups and challenge your body with strength, speed and balancing moves increase your body s fat-burning ability and will keep you burning calories for hours after your workout.! This type of training is incredibly effective for burning fat, body sculpting and increasing strength, as each week gets progressively harder. 4

5 Move 1: Globe Jump Squat Begin with your feet hip distance apart, being mindful that they re not toeing out or in. Mine were really tracking out in that shot, something Coach Erin helped me work on since we filmed this one! Push your hips back, lowering yourself to at most a 90 degree angle. Notice how my knees go to my toes, but not beyond them. The more you keep your weight in your heels, the easier this is to accomplish. As you lower, you always want to keep your weight back in your heels. You can physically lift your toes to make sure you re not ON your toes. Keep your head and chest up and explode up to jump forward. Land softly and come right back into a squat. As you come up from the squat, jump to the right, landing softly again in a good squat position. Jump back, land and squat, then jump to your left landing softly in the beginning position. Repeat! MODIFICATION:! If you start to get winded or burn out, go right into your basic body squat from week 1, and keep moving. Come back to the jumps when you can. 5

(see mods if you re having any trouble with your wrists). Keep your legs straight and your core tight. Don t let your lower back arch or sway as you lower yourself toward the ground.

6 Move 2: Push Up Reach This week we re going to challenge ourselves with the push up reach. You can do these with or without a buddy. Start in a tall plank position, with hands slightly wider than shoulders. Keep your shoulders directly in line with your hands for good alignment. (see mods if you re having any trouble with your wrists). Keep your legs straight and your core tight. Don t let your lower back arch or sway as you lower yourself toward the ground. Don t come all the way down - just hover 2-4 inches above and then press back up to plank, engaging your chest and triceps. As you press up, press firmly through your right palm and lift your left arm out straight. Place it back down on the ground and do a push up. As you come up, lift your right arm out straight and repeat. MODIFICATIONS: Drop to your knees, keeping your back straight and using the same good upper body form as described above. As you come up, do your high five or reach straight out. If you re having any trouble with your wrists, you can form soft fists with your hands to align your wrists, or hold light dumbbells. 6

Move 3: Alternating Reverse Lunge with 4-Count Pulse Begin standing, with feet hip distance apart. Take one step behind you with your left foot forward, dropping into reverse lunge.

7 Move 3: Alternating Reverse Lunge with 4-Count Pulse Begin standing, with feet hip distance apart. Take one step behind you with your left foot forward, dropping into reverse lunge. Elevate the right/back heel. Find balance between the front foot toe and the back foot toe. Do 4 tiny pulses up and down, pressing through your left heel. Return to your start position and come into reverse lunge with your left foot behind you. Do 4 pulses up and down, then switch again. MODIFICATIONS:! Take a smaller step back, and don t lunge as deeply. Pace yourself as you lift and lower. You can also do walking lunges, or simple alternating leg lunges, as the stationary lunge aims to target one side of the glutes and quads and fatigue them before switching. Alternating will still give you a great workout, but will make it slightly easier to complete as the muscle will get a mini break between each movement. Hold a wall or chair back for support with one hand if you re having any trouble balancing. 7

Lift your hips off the ground, keeping your hips nice and square - don t let one roll more forward than the other.

8 Move 4: Side Plank Lay on your side and stack your right elbow under your shoulder. Scissor step your feet or stack one foot on top of the other for a more advanced position. Lift your hips off the ground, keeping your hips nice and square - don t let one roll more forward than the other. Hold the position, keeping your core tight and a perfect diagonal line from the head to the toes for 30 seconds (or half of your time). MODIFICATIONS: Switch sides and repeat. If this gets tough, you can drop your bottom knee down and work on pressing through your elbow and holding the core tight. 8

9 Move 5: Triceps Dips with One Leg Lift From tabletop position, lift your left leg off the ground and extend it straight at a 45 degree angle. We re going to build on the dips you did in Week 2, and add a little more challenge to this move, so whenever you need a little break, put both feet on the ground and do that week 2 move! Bend at the elbows and lower your upper body down slowly - about 2 to 4 inches only depending on your shoulder & triceps strength and flexibility. Press back up, keeping your hips lifted and glutes engaged. Press through your right heel, and keep that left leg straight! Repeat for 30 seconds (or half of your time) then switch to the other leg and repeat! MODIFICATIONS: If you need a break, put both feet down to take some of the pressure off. You can also hold reverse tabletop with your hips lifted to take a break and still continue to strengthen through your triceps. 9

Move 6: Sumo Squat with Overhead Press MODIFICATIONS: Go at a pace you can maintain for the full time you re doing this move. Don t squat too deep - only go as deep as you can with good form.

10 Move 6: Sumo Squat with Overhead Press MODIFICATIONS: Go at a pace you can maintain for the full time you re doing this move. Don t squat too deep - only go as deep as you can with good form. Take out the press if it throws off your balance and just do side steps into a sumo squat. We are taking that squat to a new level! Start out standing, holding (optionally) two water bottles or weights. Step out to your right, coming into a squat and simultaneously pressing your arms up overhead (2). Use that good squat form you ve been working on in the past several weeks, leading with your hips, keeping the weight back in your heels and keeping a nice flat back. Keep your chest up. The only difference is you re doing it in a wider stance - the sumo stance. Don t use anything too heavy on these. Doing them without any weight is also awesome. Step back in to center and bring the arms down (3). Step to the left, lowering down into a wide leg squat, pressing arms overhead again. Be sure the knees track in line with the toes and don t go past them. Repeat, alternating sides. 10

Move 7: Single Leg Bridge Lift Lay on your back with your knees bent and lift your hips up high, keeping your arms at your side but not pushing down on the

Extend your left leg in front of you nice and straight and hold it up as you lift your hips, squeezing through your glutes and hamstrings to press up.

11 Move 7: Single Leg Bridge Lift Lay on your back with your knees bent and lift your hips up high, keeping your arms at your side but not pushing down on the floor. Extend your left leg in front of you nice and straight and hold it up as you lift your hips, squeezing through your glutes and hamstrings to press up. Press through your right heel. Lower and repeat for half of your time cycle, then lower and switch legs! MODIFICATIONS: If you need a break, put both feet down and do double leg bridge lifts. Keep working on the single leg lift! Repeat these moves 3 times! HAVE FUN! makefatcryfitness noexcuses rockyourbody 11

90 Day Challenge Transformation. Week 5

90 Day Challenge Transformation Week 5 90 Day Challenge Transformation Workout Program Week 5 Bree Argetsinger a.k.a The Betty Rocker #makefatcryfitness #noexcuses #rockyourbody The Betty Rocker Inc All