PLEASE BE RESPONSIBLE. FOLLOW THE FORM GUIDES. BE PATIENT WITH YOURSELF, BE SAFE, and HAVE FUN. (c) 2013 The Betty Rocker, Inc

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Kelley Whitehead
6 years ago
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1 #makefatcry

2 If you have injuries or pre-existing conditions that cause you any pain, or experience any pain during the movements in this series, please stop immediately. 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. Users of this workout 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 this workout. 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. (c) 2013 The Betty Rocker, Inc

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

3 Get the #makefatcry shirt! 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! (c) 2013 The Betty Rocker, Inc.

4 This total body circuit consists of exercises that engage multiple muscle groups. You will have a combination of strength, balance and heart-pumping cardio moves! There are variations and notes on form provided for each exercise to help you get these important foundational alignment pieces in place. Perform each exercise for 1 minute. Rest up to seconds before moving on to the next move (or as needed). Once you have completed all of the moves, rest for a minute (or as needed) and repeat the series again twice. If you are a BEGINNER you should take all the rest you need between rounds and between circuits. You will get stronger! Use the suggested variations to help you build your strength. As we move on to the following weeks, try the new moves, but if they are too challenging use moves from Week 1. If you are INTERMEDIATE TO 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. You can do these workouts in addition to weight training or other workouts just remember to take rest days. I am advanced, and combine the workouts with Turbulence Training, which gives me a plan to follow at the gym. (c) 2013 The Betty Rocker, Inc.

5 You can perform this circuit up to 3 times per week. Mix it up with other types of exercise or circuits. FORM: Pay attention to your form the key is to be successful over time and avoid injury. Paying attention to your form will ensure you build a strong, balanced body. REST: You can combine these circuits with your regular strength training program but be sure to give your body at least 2 days of full rest per week. 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. (c) 2013 The Betty Rocker, Inc.

This is an AWESOME warm-up move! Start with feet slightly closer than hip width apart, hands at your sides holding imaginary jump rope handles (feel free to use a real jump rope if you have one).

7 This is an AWESOME warm-up move! Start with feet slightly closer than hip width apart, hands at your sides holding imaginary jump rope handles (feel free to use a real jump rope if you have one). Hop up and down while rotating your wrists, just like you would if you were using a real jump rope. Try to get your toes about one inch off the ground. Keep your chin up, and your gaze forward. If you start to get winded, slow it down. Do small jumps, slowly. You can also switch to high knees if jumping bothers you, a simple activity in which you put your hands in front of you at hip height and alternately raise one knee then the other to meet your hands.

This is an AWESOME strength-building move! Tall Plank: Position your hands below your shoulders and make a straight line with your body up on your toes.

8 This is an AWESOME strength-building move! Tall Plank: Position your hands below your shoulders and make a straight line with your body up on your toes. Keep your lower back pressing up to an invisible glass ceiling. DO NOT let it arch. Keep your gaze out in front of you like I m doing in the first photo. Avoid looking down like photo 2 other than to check your alignment. You can come onto soft fists if your wrists bother you at all, or use one of the variations on the next page.

9 Kneeling Plank: Position your hands below your shoulders and make a straight line with your body from a kneeling position. Keep your lower back pressing up to an invisible glass ceiling. DO NOT let it arch. Keep your gaze out in front of you. You can come onto soft fists or hold dumbbells if your wrists bother you at all.

10 Strict Burpee: Begin standing. Squat down like I am and put your hands on the floor. Shoot your feet out behind you, coming into high plank wrists below your shoulders, lower back pressing up, not arched, body straight and strong. Drop down to a push up and press back up. Keep your gaze out in front of you (I m looking down in the picture try to look a bit farther out than I am!) Jump your feet back to your hands to the original crouch position. When your weight is back in your heels and your chest is lifted, jump up! When you land from your jump, come right back down to crouch for speed and efficiency! To give yourself a break when doing strict burpees, as your shoulders begin to tire simply drop your chest straight to the ground and take out the push-up. Bring them back when you re ready.

Walk -in Burpee: An excellent variation on the strict burpee, begin standing. Squat down like I am and put your hands on the floor. Step one foot back then the other, coming to a all plank.

11 Walk -in Burpee: An excellent variation on the strict burpee, begin standing. Squat down like I am and put your hands on the floor. Step one foot back then the other, coming to a all plank. Make sure your shoulders are stacked over your wrists, and your lower back is pressing up to the ceiling, not arched. Drop your chest to the ground. As you come up, step one foot in, then the other coming back to a crouch. When your weight is back in your heels and your chest is lifted, jump up! When you land from your jump, come right back down to crouch for speed and efficiency! To take this variation down a notch, remove the dropping your chest to the floor. Come down to a plank and step back, but step forward out of it and back to the crouch and jump or stand.

Knee Burpee: Another great variation on the strict burpee, begin standing. Squat down like I am and put your hands on the floor. Walk or jump your feet behind you, but come to a kneeling plank.

12 Knee Burpee: Another great variation on the strict burpee, begin standing. Squat down like I am and put your hands on the floor. Walk or jump your feet behind you, but come to a kneeling plank. Make sure your shoulders are stacked over your wrists, and your lower back is pressing up to the ceiling, not arched. Drop your chest to the ground. You can either walk or jump your feet in to your hands, coming back to a crouch. When your weight is back in your heels and your chest is lifted, jump up! When you land from your jump, come right back down to crouch for speed and efficiency!

13 A fun variation on a body squat that gets your abs involved! Start out standing, feet hip width distance apart with your hands behind your head. Shift your weight back to your heels, and keeping your chest up, gaze forward lower yourself to a body squat. As you come back up, lift your left knee to meet your right elbow. Lift your right knee to meet your left elbow. Squeeze through your core. Drop right back down to a body squat again and repeat! You can take the cross out of this if balancing is challenging. If you do that, I want you to add a 30-second set of bicycle crunches to each round of your workout so you don t miss the benefit of this for your abs!

14 Yes. You are a Ninja! Start out in a fighting stance, feet about shoulder width distance apart and your right leg slightly behind you like mine is, your arms and hands up. What s important about this stance is how you balance in it. You want soft knees, and your weight evenly distributed on each foot. Bounce around a bit to get comfortable in your fighting stance. Now bring your right foot up and across the front of your body, like you were drawing a big circle in the air in front of you with your toe. Keep those hands up for balance, and keep a soft bend in your left knee. You do not need to kick as high as I am for this to be effective. Start out kicking at knee height, then kick higher as your comfort level and balance increases. To modify these kicks, hold the back of a chair or stand beside a wall and hold on for balance. Bend your right knee slightly, and draw your right leg in a circle. You can make your circle as big or small as you want, as long as you are taking your hip through the range of motion, you will develop strength and balance.

Start out in a fighting stance, feet about shoulder width distance apart and your left leg slightly behind you like mine is, your arms and hands up.

15 Start out in a fighting stance, feet about shoulder width distance apart and your left leg slightly behind you like mine is, your arms and hands up. What s important about this stance is how you balance in it. You want soft knees, and your weight evenly distributed on each foot. Now bring your left foot up and across the front of your body, like you were drawing a big circle in the air in front of you with your toe. Keep those hands up for balance, and keep a soft bend in your right knee. You do not need to kick as high as I am for this to be effective. Start out kicking at knee height, then kick higher as your comfort level and balance increases. To modify this kicks, hold the back of a chair or stand beside a wall and hold on for balance. Bend your left knee slightly, and draw your right leg in a circle. You can make your circle as big or small as you want, as long as you are taking your hip through the range of motion, you will develop strength and balance.

16 Begin with your feet together, hands at your sides. Keep a soft bend in your knees, and evenly distribute your weight between your feet. Jump your feet out slightly wider than your hips, and bring your hands up above your head to clap. Keep your chest up and open. If your shoulders are rounding forward, you can cause pain when you fling them up overhead. Gently squeeze your shoulder blades together to keep your chest open as you go through this motion. Land lightly on your feet. Keep that soft bend in your knees. If at any time you need a break, slow down and take out the jump. Side step to the right and raise your arms overhead, then sidestep to the left and bring them down. Repeat until you can jump again, or take out the jump entirely and just do step outs.

17 A proper push up begins with the exact same form as a plank. Hands are stacked right below your shoulders, core is tight, back is actively engaged (not arched), body is in a nice straight line and your gaze is slightly in front of you. Lower yourself toward the floor until your elbows break the 90 degree angle, or your chest touches the ground. Press straight back up. Your body should move up and down as a unit, in a straight line. You don t want to be a worm with parts of your body dangling or dropping down ahead of each other. When you start to get tired, switch to one of the following variations and if you have any wrist issues, you can come onto soft fists like I showed you in plank.

On the bottom picture, I m showing you how to do it on your knees to which you can also add the soft fists variation or elbows close in to your sides.

18 In the picture on the top, I m showing you how to do this on your fists. You can also bring your elbows in close to your body to get your triceps to do more of the work as an additional variation. On the bottom picture, I m showing you how to do it on your knees to which you can also add the soft fists variation or elbows close in to your sides. In both cases just like a regular push-up, hands are stacked right below your shoulders, core is tight, back is actively engaged (not arched), body is in a nice straight line and your gaze is slightly in front of you. Lower yourself toward the floor until your elbows break the 90 degree angle, or your chest touches the ground. Press straight back up. Your body should move up and down as a unit, in a straight line.

Designed by Master Trainer, Chris Lindley and Structural Integrationist and Anatomy expert Bree Argetsinger (aka The Betty Rocker), this body weight sequence was designed to tone, sculpt and shred

20 Designed by Master Trainer, Chris Lindley and Structural Integrationist and Anatomy expert Bree Argetsinger (aka The Betty Rocker), this body weight sequence was designed to tone, sculpt and shred your entire body. We shot this workout in one of Chris gyms if you re ever in Denver, be sure to check out Qi Endorphin for a total buttkicking workout! You don t need a gym, any equipment or any special time of day to get fit - Just get out there and MOVE! (c) 2013 The Betty Rocker, Inc.

She went on to start a career in structural alignment and holistic health.

21 Health nut and Fitness Foodie Bree Argetsinger aka The Betty Rocker is an innovative leader and motivator in the world of health and fitness. She pursued her undergrad at Tufts University, with a major in Anthropology, focusing on nutrition in indigenous cultures before taking off to travel the world and pursue hands-on learning. She went on to start a career in structural alignment and holistic health. She features delicious, easy to make recipes and fitness videos on her website, was recently featured in the Oakley Women's Collective, and inspires her worldwide following with healthy fitness food, 30-day bodyweight challenges, and a positive, creative approach to life. She is the creator and author of the Body Fuel System, a 30- day lifestyle transformation blueprint and eating guide to natural fat loss that delves into the science of Superfoods, nutrient balancing, creating a sustainable, healthy diet, and the effects of common inflammatory foods. (c) 2013 The Betty Rocker, Inc

Seconds Pro is an app that I love. You can program in the moves from each of the Weekly Workouts, add rest, add number of rounds, and even add music (if you have music loaded on your phone).

It takes a few minutes to program the workout, but once it s in there you can throw down and get your workout in anytime, anywhere.

22 Seconds Pro is an app that I love. You can program in the moves from each of the Weekly Workouts, add rest, add number of rounds, and even add music (if you have music loaded on your phone). The app will TALK to you on most phones, telling you what move to do, and a countdown. It takes a few minutes to program the workout, but once it s in there you can throw down and get your workout in anytime, anywhere. I am not affiliated in any way with Seconds Pro, I just use it, love it and think it s a great tool. It costs $4.99 in the App Store. There is a free version but it does not save your workouts. It s OPTIONAL - you do NOT have to get it to do this challenge you can easily use the videos and these guides with a simple minute timer to do them. What follows is a step by step guide to using it. (c) 2013 The Betty Rocker, Inc

Add Body Squat to Exercise, make it 1:00 and

25 5. This is also where you can select a specific song to play during that interval. 6. When programming in moves that you do for 30 seconds on each leg, use the Left/Right Split feature. (c) 2013 The Betty Rocker, Inc

27 You re done! Each week, add a new circuit timer. By the end of the month, you ll have 4 complete bodyweight circuits that you can use anytime! Here s an example of what your screen will look like when you use the timer! (c) 2013 The Betty Rocker, Inc

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

make fat cry challenge transformation WEEK FIVE location: columns 1 WELCOME BACK to the CHALLENGE TRANSFORMATION WORKOUT PROGRAM! Please read this important message: If you have injuries, pre-existing