90 Day Challenge Transformation. Week 4

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1 90 Day Challenge Transformation Week 4

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 0:0-0:45 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 -4 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! #thebettyrocker #strongereveryday #makefatcrychallenge The Betty Rocker Inc All Rights Reserved 4

5 WEEK 4 WORKOUT A Workout A Beginner: - rounds Intermediate: rounds Advanced: -4 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: 0:45 each move Advanced: :00 each move Rest as needed between rounds. See Demo Pictures and form notes below. Body Squats + Reverse Lunges -Count Push-Ups Front to Back Lunges Down Dog with Knees Alternating Double Front Kicks V-Sit with Leg Extension Elbow Plank with Alternating Leg Lift The Betty Rocker Inc All Rights Reserved 5

Week 4 Workout A Body Squats and Reverse Lunges Begin with your feet hip distance apart (), being mindful that they re not toeing out or in.

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.

Squeeze your glutes and press through your heels to come back up to standing. Do two back to back body squats. Keep your head and chest up like you did in Week.

Keep your back straight, core nice and tight as you step your left foot behind you (), not touching your knee to the ground.

6 Week 4 Workout A Body Squats and Reverse Lunges Begin with your feet hip distance apart (), being mindful that they re not toeing out or in. A slight out-toeing is normal, just be sure your knees are tracking in line with your toes. 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. Squeeze your glutes and press through your heels to come back up to standing. Do two back to back body squats. Keep your head and chest up like you did in Week. Finish your squats and set yourself up for two reverse lunges one on each leg. Keep your back straight, core nice and tight as you step your left foot behind you (), not touching your knee to the ground. 4 Only go down as deep in your squats (and lunges) as you re comfortable. Of course you can hold onto a wall for balance. Go at a pace that s right for you and don t forget to breathe. Your right knee comes into a 90 degree bend. I step out wide but my front knee is just over my front toe, the important part is not to let it pass it, and to keep it tracking in the same direction as that foot. Squeeze your glutes on the way up from the bottom, coming to a complete upright standing position and repeat on the opposite leg 4). The Betty Rocker Inc All Rights Reserved 6

Week 4 Workout A 4 -Count Push Ups You ve been working on your push ups, now it s time to make them just a little more

Keep your shoulders directly in line with your hands for good alignment. (see mods if you re having any trouble with your wrists).

Don t let your lower back arch or sway as you lower yourself about a third of the way down toward the ground and pause ().

Pause, then press back up to the / of the way to straight and pause again (4). Press back up to plank (5). Repeat.

5 Drop to your knees, keeping your back straight and using the same good upper body form as described above.

7 Week 4 Workout A 4 -Count Push Ups You ve been working on your push ups, now it s time to make them just a little more challenging by segmenting the movement. 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 about a third of the way down toward the ground and pause (). After that pause, continue down to about / of the way or hovering your chest about -4 inches off the ground (). Pause, then press back up to the / of the way to straight and pause again (4). Press back up to plank (5). Repeat. Be sure to keep your head and neck neutral. 5 Drop to your knees, keeping your back straight and using the same good upper body form as described above. You can perform kneeling -count push ups whenever you start to get tired and want to keep it going or do your complete set kneeling. You ll be getting a great workout for your upper body in either case. 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. The Betty Rocker Inc All Rights Reserved 7

Week 4 Workout A Front to Back Lunges Lots of lunges this week to work that posterior chain!

Elevate the right/back heel up. Find balance between the front foot toe and the back foot toe.

As you come back up, squeeze your glutes and push back with the left foot to the back of the body switching to a

Continue with forward/ reverse lunges with the left leg for 0 seconds, then switch to the right leg for 0 seconds

8 Week 4 Workout A Front to Back Lunges Lots of lunges this week to work that posterior chain! Stand with your feet hip width apart and step forward with your left foot into a lunge (). Elevate the right/back heel up. Find balance between the front foot toe and the back foot toe. Lower your body till both knees are at 90 degree angles, keeping your knees in line with your toes. As you come back up, squeeze your glutes and push back with the left foot to the back of the body switching to a Reverse Lunge keeping your chest up at all times (). Continue with forward/ reverse lunges with the left leg for 0 seconds, then switch to the right leg for 0 seconds ( and 4). 4 Go back to stationary lunges if you re losing your balance at all, and as always with lunges, use a wall to support you if you re getting off balance. Take smaller steps if you re having any trouble. The Betty Rocker Inc All Rights Reserved 8

Week 4 Workout A 4 Down Dog with Knees Start in a tall plank position, and press yourself back to downward dog yoga pose, lifting your left

Your weight is back in your right foot, and you are light through your hands.

From this position, draw yourself forward into what will feel like a plank again, but bring your lifted left leg out to the side of your body

Draw yourself forward again into plank, this time sweeping your lifted leg toward the midline of your body, or what we call knee to nose.

Come forward into plank again, this time sweeping the leg underneath you and bringing your knee beneath you toward your right arm (6).

Repeat, alternating the right and left legs until your time is up.

9 Week 4 Workout A 4 Down Dog with Knees Start in a tall plank position, and press yourself back to downward dog yoga pose, lifting your left leg up behind you (). Your arms stretch out, your fingertips spread wide. Your weight is back in your right foot, and you are light through your hands. This should feel like a really nice stretch for your hamstrings, calves, back and arms. Let your head be neutral here. From this position, draw yourself forward into what will feel like a plank again, but bring your lifted left leg out to the side of your body toward your left tricep, crunching through your side (). 4 Sweep your left leg up behind you as you press back into downward dog (). Draw yourself forward again into plank, this time sweeping your lifted leg toward the midline of your body, or what we call knee to nose. You ll feel a crunch through the center of your stomach (4). Sweep the left leg out behind you again, pressing back into down dog (5). Come forward into plank again, this time sweeping the leg underneath you and bringing your knee beneath you toward your right arm (6). Return to start. Place your right foot on the ground and lift your left leg high. Perform the knee crunch this time with your left leg. Repeat, alternating the right and left legs until your time is up. 5 6 Begin the same as above, but as you come down If this gets confusing or too tough, go back to your flowing down dog that you learned in Week and add in a knee crunch whenever you can. If you re still more comfortable holding kneeling planks, you can do a kneeling plank with a side knee crunch, simply raise your leg up and out to the side. Don t let your lower back arch. The Betty Rocker Inc All Rights Reserved 9

Week 4 Workout A 5 Alternating Double Front Kicks Remember those alternating front kicks

These are just like them, but we re going to turn up the intensity by doubling them up.

and kick to the front (). Lead with your heel, not your toes.

Control lowering the left leg (4), and switch to kick with your right leg (5).

10 Week 4 Workout A 5 Alternating Double Front Kicks Remember those alternating front kicks you learned in week? These are just like them, but we re going to turn up the intensity by doubling them up. From a standing position, bend your elbows, bringing your hands up to your face in a fighting pose () Step your left foot slightly behind your right to press up and lift your left leg and kick to the front (). Lead with your heel, not your toes. Your standing foot is pressed evenly into the ground, with a slight bend in the knee (). Control lowering the left leg (4), and switch to kick with your right leg (5). Keep your core engaged and your arms up as you kick (6). Kick the legs as high as you can! I have very flexible hips, so don t feel like you need to kick as high as me! Kicking at any height will engage your glutes and core, and forces you to balance so start out at a comfortable height. Hold onto the wall or the back of a chair to stabilize you. #thebettyrocker #strongereveryday #makefatcrychallenge The Betty Rocker Inc All Rights Reserved 0

I keep my arms in front of me but you can also try bringing them out to your sides. In one smooth motion, bring your knees back to your chest and sit up slightly. Repeat in and out.

11 Week 4 Workout A 6 V-Sit with Leg Extensions Sit on your tailbone and find a balance between your upper body and lower body with a straight back. Keep the arms out for balance, under your chin, or tight to the chest. Bend your knees for balance (). Hold this position, then straighten your legs, continuing to balance () Keep your chest lifting. I keep my arms in front of me but you can also try bringing them out to your sides. In one smooth motion, bring your knees back to your chest and sit up slightly. Repeat in and out. You can come back into a static V sit and hold the position anytime. Try a few of the V sit extension, then hold the static sit, then try a few more. If your back bothers you in this position, come down onto your back and perform bicycle crunches. #thebettyrocker #strongereveryday #makefatcrychallenge The Betty Rocker Inc All Rights Reserved

Week 4 Workout A 7 Elbow Plank with Alternating Leg Lifts We re going to take that forearm plank up a notch.

Keep your lower back really flat, almost as if you had an invisible ceiling above you that you wanted to press your lower back into,

With very straight legs, lift your right foot off the ground (), then your left ().

12 Week 4 Workout A 7 Elbow Plank with Alternating Leg Lifts We re going to take that forearm plank up a notch. Get into your strong forearm plank position that you perfected in Weeks and. Keep your lower back really flat, almost as if you had an invisible ceiling above you that you wanted to press your lower back into, and your elbows stacked right under your shoulders (). Keep your gaze a few inches in front of you. With very straight legs, lift your right foot off the ground (), then your left (). As you raise and lower your feet, try to keep your hips nice and square toward the ground. Don t let them roll up. You can also drop down to your knees on this one and raise alternating legs if you need a break. LET EXERCISE BE YOUR STRESS RELIEVER, NOT FOOD The Betty Rocker Inc All Rights Reserved

13 WEEK 4 WORKOUT B Workout B Beginner: - rounds Intermediate: rounds Advanced: -4 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: 0:45 each move Advanced: :00 each move Rest as needed between rounds. See Demo Pictures and form notes below. Tuck Jumps One Arm Plank Mountain Climbers Handstand Hold (just work on this, it s great practice) Wall Sit - Punch Spiderman Push Ups Hollow Core to Superman The Betty Rocker Inc All Rights Reserved

Week 4 Workout B Tuck Jumps Start this move in a slight squat to load your legs and jump up, bringing your

Good squat alignment has you with feet hip distance apart, weight evenly distributed and your chest up.

Land softly and mostly on your toes (4). Load your entire foot to jump again.

impact move. Keep soft knees throughout this movement. The higher the jump, the better the result!

14 Week 4 Workout B Tuck Jumps Start this move in a slight squat to load your legs and jump up, bringing your knees toward your chest (,, ). Good squat alignment has you with feet hip distance apart, weight evenly distributed and your chest up. 4 I like to put my hands in front of me for balance and as a bar to reach for. Land softly and mostly on your toes (4). Load your entire foot to jump again. Make sure you ve got something springy to land on as we want to be supporting our joints for any kind of impact move. Keep soft knees throughout this movement. The higher the jump, the better the result! Start slow and low and increase speed and the jump height as you get comfortable with the movement. Pace yourself. A steady pace with great form and explosive power gets better results than going too fast, sacrificing form and burning out in 0 seconds. If you start to get winded, first slow it down. Take a longer pause between jumps. You can also work on body squats, or total body extensions like you learned in Week. The Betty Rocker Inc All Rights Reserved 4

Week 4 Workout B One-Arm Plank Begin in the Tall Plank position: Place your hands below your shoulders and make a straight line from your body up on your toes.

When you feel stable, raise one hand from the ground and bring it out straight in front of you (). DO NOT LET YOUR HIPS ROLL from one side to the other.

15 Week 4 Workout B One-Arm Plank Begin in the Tall Plank position: Place your hands below your shoulders and make a straight line from your body up on your toes. Press your lower back up to an invisible glass ceiling. DO NOT let it arch, and keep your gaze out in front of you like I m doing. When you feel stable, raise one hand from the ground and bring it out straight in front of you (). DO NOT LET YOUR HIPS ROLL from one side to the other. Keep them square to the ground and maintain tall plank alignment. Hold for 0 seconds, then switch to the other side (). Your hips will want to shift when you switch. Don t let them. You can modify this move by staying in tall plank for the full minute like Week, you can come onto tsoft fists or onto your knees, or take any of the modifications for plank you have learned over the past weeks. The Betty Rocker Inc All Rights Reserved 5

Week 4 Workout B Mountain Climbers Start in a tall plank position, hands stacked below your shoulders, gaze in front of you and your lower back pressed up not arched.

Don t kick your butt with your heels, this is a CORE move, and we work the abs by getting those knees up. As you tire, your hips will want to lift.

16 Week 4 Workout B Mountain Climbers Start in a tall plank position, hands stacked below your shoulders, gaze in front of you and your lower back pressed up not arched. Keep your hips low and in that plank position as you start to run your feet, bringing your knees up to your chest and back out ( and ). Don t kick your butt with your heels, this is a CORE move, and we work the abs by getting those knees up. As you tire, your hips will want to lift. Try to keep them down low in plank for as long as you can. Maintain a good quick pace throughout go as fast as you can maintain for the full minute! You can do mountain climbers on soft fists or dumbbells if you need to give your wrists a break. You can also go back to the cross-cross squat from Week if you need a break from being in plank. #thebettyrocker #strongereveryday #makefatcrychallenge The Betty Rocker Inc All Rights Reserved 6

Week 4 Workout B 4 Handstand Hold: Variation Intermediate to Advanced How to Get Into Handstand: Find a secure wall or structure to brace your

4 Straighten your body, engaging your core keep your abs tight (4).

Be mindful of the position of your hands being in line below your shoulders. Lock the shoulders into their sockets. Hold and breathe naturally.

Come out of it as many times as you need to. A great way to work on the muscles you ll need for a handstand are to practice holding downward dogs.

17 Week 4 Workout B 4 Handstand Hold: Variation Intermediate to Advanced How to Get Into Handstand: Find a secure wall or structure to brace your handstand (). Bend forward and kick your legs up over your head to touch the wall ( and ). 4 Straighten your body, engaging your core keep your abs tight (4). Press through your hands fully into the ground, evenly distributing the weight in your palms. Use your fingers as light support. Be mindful of the position of your hands being in line below your shoulders. Lock the shoulders into their sockets. Hold and breathe naturally. Only hold the handstand for as long as is comfortable for you. If you feel any pain or dizziness, stop immediately. Come out of it as many times as you need to. A great way to work on the muscles you ll need for a handstand are to practice holding downward dogs. You can practice down dog push-ups, simply pressing up and down from this position. From there, you can take it up a notch by balance your knees on a couch or chair, and practice putting more weight over your shoulders. Take your time building your strength! Inverted positions are great for blood circulation. The Betty Rocker Inc All Rights Reserved 7

Week 4 Workout B 4 4 Handstand Hold: Variation Beginner to Intermediate How to Get Into Handstand: Find a secure wall or structure to brace

The lower your feet are, the easier it is. You should go as far as YOU feel comfortable going.

As you get comfortable, slowly walk your feet up the wall ().

Straighten your body, engaging your core keep your abs tight. Don t let your back arch (4).

18 Week 4 Workout B 4 4 Handstand Hold: Variation Beginner to Intermediate How to Get Into Handstand: Find a secure wall or structure to brace your handstand (). Bend forward with you back to the wall as shown, and walk your feet up as far as you re comfortable (). The lower your feet are, the easier it is. You should go as far as YOU feel comfortable going. Inversions are a great way to develop strength, confidence and balance. Take your time getting to know your body in this new position. As you get comfortable, slowly walk your feet up the wall (). When you get to about straight, walk your hands in to the wall so your weight is centered. Straighten your body, engaging your core keep your abs tight. Don t let your back arch (4). *See modification notes above and alternative moves to build strength in your shoulders and back. Press through your hands fully into the ground, evenly distributing the weight in your palms. Use your fingers as light support. Be mindful of the position of your hands being in line below your shoulders. Lock the shoulders into their sockets. Hold and breathe naturally. The Betty Rocker Inc All Rights Reserved 8

Keep your chest lifted. PRESS YOUR LOWER BACK into the wall. Now bring both fists up under your chin and punch ()! - punches are quick and tight, and they cross your midline.

19 Week 4 Workout B 5 Wall Sit - Punch Some of you will like this BETTER than the crescent kicks, but this one KILLS me haha! Start out by finding a wall and sit up against it with your thighs parallel to the ground, knees bent to 90 degrees. You want your feet to be in the same position they d be in for a body squat. Keep your chest lifted. PRESS YOUR LOWER BACK into the wall. Now bring both fists up under your chin and punch ()! - punches are quick and tight, and they cross your midline. Keep your non-punching hand up at all times and use control as you punch (). Bring each hand back to your chin as you complete the punch. Don t hyperextend your elbow or get sloppy with that punch. Put some power behind it! As you start to get tired, slide up the wall a bit higher to take some of work off your quads. Slow down on your punches. Stay down low as long as you can! #thebettyrocker #strongereveryday #makefatcrychallenge The Betty Rocker Inc All Rights Reserved 9

Week 4 Workout B 4 5 6 Spiderman Push-Ups Begin in a Tall Plank position hands stacked directly below your shoulders, gaze in front of you,

As you lower yourself to a push-up, bring your left knee to meet your left elbow ().

Lower yourself to a push-up and bring your right knee to meet your right elbow (4). Press back up to plank, returning the leg to start (5).

I find that I m distracted enough by how much I have to concentrate that I forget how many push-ups I m actually doing!

20 Week 4 Workout B Spiderman Push-Ups Begin in a Tall Plank position hands stacked directly below your shoulders, gaze in front of you, body in a straight line and your lower back pressed up, not arching (). As you lower yourself to a push-up, bring your left knee to meet your left elbow (). Press back up to a tall plank, bringing the leg back to start (). Lower yourself to a push-up and bring your right knee to meet your right elbow (4). Press back up to plank, returning the leg to start (5). Continue. Some people prefer the spiderman push-up because it slows things down and engages multiple muscles. I find that I m distracted enough by how much I have to concentrate that I forget how many push-ups I m actually doing! To modify your spiderman push-ups, take it back to regular push-ups from Week. Use any modification from Week you choose use soft fists, drop to your knees or whatever helps you complete the minute. It is awesome to start with one or two spidermans and go right into your modification. Rome wasn t built in a day, and your body is getting stronger every time you do a workout! The Betty Rocker Inc All Rights Reserved 0

Week 4 Workout B To build strength for this core and lower back strengthening move, try keeping your legs lifted but use one hand or two to assist you as you roll.

7 Hollow Core To Superman To come into Hollow Core: begin laying on the ground with your legs straight, feet together and raised off the ground.

From hollow core, roll over onto your stomach into superman. To get there, imagine yourself in superman and let your body do the rest.

21 Week 4 Workout B To build strength for this core and lower back strengthening move, try keeping your legs lifted but use one hand or two to assist you as you roll. Another way to build strength is to lift your upper body and tap one foot down each time you need a break. You ll get stronger each time you practice! 7 Hollow Core To Superman To come into Hollow Core: begin laying on the ground with your legs straight, feet together and raised off the ground. Your arms are locked straight overhead, biceps by your ears (). Raise yourself up enough that your shoulder blades just come off the ground. From hollow core, roll over onto your stomach into superman. To get there, imagine yourself in superman and let your body do the rest. Try to maintain the straight legs and straight arms as you roll, and don t let your feet or hands touch the ground (). In superman, keep your legs straight, feet together. Lift your chest and keep your head and neck neutral, gaze in front of you (). From here, roll back into hollow core without touching the ground. Your goal is to roll back and forth without your feet or hands touching. The Betty Rocker Inc All Rights Reserved

Week 4 Workout B 8 Triceps Dips You can use a bench, chair, bed, step or any structure that you can place your hands on and allows your feet

Your chest is lifted and your core is tight as you go through these (). Do NOT collapse through your chest.

To prevent this and protect yourself during this movement, gently squeeze your shoulder blades together before you start and maintain that

You can also modify this move entirely by standing up and holding a weight, water bottle or anything weighted in your hands and performing

22 Week 4 Workout B 8 Triceps Dips You can use a bench, chair, bed, step or any structure that you can place your hands on and allows your feet to be lower than your hands. Keep your elbows in and parallel, and lower your body down until your elbows are bent to 90 degrees (). Your chest is lifted and your core is tight as you go through these (). Do NOT collapse through your chest. Tight chest muscles and weak back muscles can cause your shoulders to rotate in. To prevent this and protect yourself during this movement, gently squeeze your shoulder blades together before you start and maintain that good alignment by keeping your chest open and up. When you start to get tired, bring your feet in closer to your body. You can also modify this move entirely by standing up and holding a weight, water bottle or anything weighted in your hands and performing standing triceps extensions. You want to keep your elbows in tight and parallel just like you do with the dips to target the muscles and protect your shoulders. IF YOU WANT TO BE FIT, YOU HAVE TO GIVE AWAY ONE THING. YOUR EXCUSES. The Betty Rocker Inc All Rights Reserved

WEEK 4 WORKOUT C C: Bonus Yoga Sculpt Please refer to the Workout C video itself for

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