Week 8 - Amazon S3W8.pdf · Week 8 Workout A Reverse Lunge to Front Kick Begin standing, with your weight balanced in your left foot (1). Come into a reverse lunge, using the good

90 Day Challenge Transformation

Week 8

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90 Day Challenge Transformation

Workout ProgramWeek 8

Bree Argetsingera.k.a The Betty Rocker


HOW TO USE YOUR WORKOUT PLANThis 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 15, 23, or 31 minute circuit, depending on how many rounds you do.

If you are a BEGINNER, focus on absolutely crushing 2 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 0:30 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 3 rounds*.

It’s absolutely fine to pause the video and take more rest between moves, or to stop after 0:30-0:45 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 3-4 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.



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 2 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!

http://thebettyrocker.com/1-muscle-building-secret-rest/


WEEK 8 • WORKOUT A

Workout A

• Beginner: 2-3 rounds | Intermediate: 3 rounds | Advanced: 3-4 rounds

• The moves are all demonstrated for 1:00 in the videos. However, you may modify the time length—working to the best

of your ability with each move, each round:

Beginner: 0:30 each move

Intermediate: 0:45 each move

Advanced: 1:00 each move

• Rest as needed between rounds.

• See Demo Pictures and form notes below.

Wide Plie Squat with 4-Count Pulse

Cross Over Push Ups

Reverse Lunge to Front Kick

Side Plank with Hip Dip

4 Count Single Leg Tricep Dip

Shuttle to Curtsy Lunge and Touch

Elevated Bridge with Squeeze Pullover


Wide Plie Squat with 4-Count PulseStart in a wide stance, sumo or plie, feet turned out (1). Push your hips back, coming into a squat. Don’t drop below 90 degrees at the knees. Keep your chest up and your weight in your heels (2).

Pulse 4 times (3, 4)—small pulses, then come back to standing. I like to keep soft fists below my chin, and of course you could hold your arms out in front of you as well. If you’d like to add weights or water bottles,be sure you’re keeping your chest up and shoulders back. This move is absolutely killer and effectivewith zero weight.

Repeat.

Week 8 Workout A

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MODIFICATIONS:Hold onto the back of a chair if you’re working on your wide leg or regular leg squat.

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Week 8 Workout A Cross Over Push Ups You’ve been working those push-ups for 7 weeks now, so we’re going to increase the challenge by doing cross overs! These actually help me forget the time because I’m moving—but they’re SUPER effective!

Come into your strong tall plank position, engaging your back and core and stacking your shoulders over your wrists. Keep your legs nice and straight (1).

Cross your right hand over your left (2) and walk your left arm out. Lower yourself towards the ground, bending the elbows (3). Don’t go all the way down, keep approximately 2-4 inches above.

Push back up using the chest and triceps muscles to the initial Tall Plank position (4).

At the top of the push up, cross your left hand over your right, move the right arm out to a good pushup position and repeat pushup (5-7). Continue!

Keep head and neck in neutral alignment with the spine. Don’t drop your nose to the floor first.

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MODIFICATIONS: You can do these on your knees. Keep that core nice and tight, a strong straight back and use the same good form as above.

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Week 8 Workout A

Reverse Lunge to Front KickBegin standing, with your weight balanced in your left foot (1). Come into a reverse lunge, using the good form you’ve already learned (2).

Come out of the reverse lunge, driving your knee up (3) and bring it into a kick, balancing on your left foot and really kicking through your right heel (4).

Go at a steady pace, as fast as you can while keeping good form. Repeat for half your time on the right leg, then switch to your left.

Keep your chest up and your core tight throughout this series!

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MODIFICATIONS: Don’t kick as high as me, kick at a level you can maintain. You can also not do a full kick, instead come up and drive up with your knee. Either way, you’ll be working your core, glutes and getting your heart rate up!

Hold onto a wall or chair back for support if balancing on one leg gets you wobbly.

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Side Plank with Hip DipWe’ve done lots of different planksalready, so don’t worry—you’ve got this side plank in the bag! From a side lying position (1), press yourself up into side plank on your elbow and position your hips so they’re nice and square in front of you (2).

Be sure that your elbow is right beneath your shoulder and your body is in a straight line. Keepyour head in a neutral position.

Drop your hip toward the ground and then press back up. Continue to press up and down for the entire half of your interval. Switch sides and do it again!

Week 8 Workout A

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MODIFICATIONS: Hold your side plank for as long as you can if the hip dips get tough and you need a break.

You can also drop your bottom knee down, or bring your top foot in front of your bottom foot to balance more easily.

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Week 8 Workout A

4-Count Single Leg Tricep DipFrom the 4 point or reverse tabletop position, tighten up your core and lift your left leg up to a 45 degree angle (1).

Bend your elbows slightly and lower down—not letting your hips touch the ground (2).

At the bottom of the dip, do 4 small pulses before coming back up.

Remember to keep the hips lifted and the glutes engaged.

Repeat the Dips with pulses for 30 seconds (or half your time) and switch legs!

MODIFICATIONS:This move just kills me but it gets results! Ifit starts to get too intense, put both feet onthe ground and do the pulses with both feeton the ground.

You can also hold reverse tabletop at the end if you’re struggling.

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Shuttle to Curtsy Lunge and Touch I always look forward to this move! It’s super fun and works your core, glutes, legs and will get your heart rate right back up there!

Shuttle step laterally to the Left for two steps (1), then curtsy lunge the Right leg behind the lef (2).

To perform a curtsy lunge, use the same form as a reverse lunge but instead of setting the back foot directly behind you, set it behind the opposite foot so that your knees are tracking in line with each other—as in a curtsy.

As the Right leg sweeps back reach down to your Left toe with your Right hand. Repeat the movement to the Right side, bringing the Left leg into a Curtsy lunge (3, 4).

Keep the movements quick and use the space you have available.

Week 8 Workout A

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MODIFICATIONS: You can take the curtsy out if bending that way bothers you at all. Instead, do quick lateral shuffles, or skater lunges— which are the same as curtsys but with a straight leg that simply taps behind you and does not bend.

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Elevated Bridge with Squeeze PulloverLay on your back,with your feet elevated on a step, bench or table and knees bent out to the sides (1).

Hold a water bottle or weight overhead.

Lift your hips up high, bringing your knees together and squeeze through the glutes. Bring yourhands to your thighs at the same time, squeezing everything in (2).

Keep the core engaged at all times and be sure not to rotate your hips.

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MODIFICATIONS: You can take the pullover out of this entirely, or you can do this with your feet on the floor, not elevated. The extra thigh squeeze is great for your adductors (inner thighs), so work on keeping it in there!

“WOW, I REALLY REGRET THAT WORKOUT,” SAID NO ONE, EVER.

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WEEK 8 • WORKOUT B

Workout B

• Beginner: 2-3 rounds | Intermediate: 3 rounds | Advanced: 3-4 rounds

• The moves are all demonstrated for 1:00 in the videos. However, you may modify the time length—working to the best

of your ability with each move, each round:

Beginner: 0:30 each move

Intermediate: 0:45 each move

Advanced: 1:00 each move

• Rest as needed between rounds.

• See Demo Pictures and form notes below.

Burpees

Hindu Push Up

Double Jump Switch Double Crescent Kick

V-Ups

Grasshoppers

Barrier Jump and Squat

Tabletops


Week 8 Workout B Burpees From a standing position (1), set your weight back to your heels and drop to the ground, placing your palms down—slightly wider than shoulders(2).

Keep your gaze neutral (not down) and jump your feet back. Land with straight legs and your core engaged (3 and 4).

Your landing position is important— it’s a proper tall plank. Don’t allow your lower back to sag. Make sure your wrists are stacked below your shoulders.

Drop your chest to the ground and do a pushup (5 and 6). You can do this a couple different ways—the more challenging way is to do a controlled push up. I always try to do this in my first round. But when I start to get tired, I do a modified burpee, which is to drop your chest all the way down right away and then drive your hips up to bring yourself back up.

Jump your feet back to your hands (7) and land on your feet, weight back in your heels and chest lifted (8) and then jump (9).

MODIFICATIONS: You can go back to squat thrusts from Week 5 anytime or full body extensions.You can take out the jump, you can also step back with one foot then the other and step back from plank to slow things down a bit.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 (30 seconds, 45 seconds or 1 minute) and not to let your mind tell you to stop :)

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Week 8 Workout B Hindu Push Ups Set yourself up for the push ups just like Coach Tyler and I are in a strong tall plank position (1).

Important points with plank: Shoulders are stacked over wrists. Neck is neutral. Lower back is engaged, not arched.

Press back into a downward dog (2).

From here, dive forward and down, coming into a push-up position (3), then pressing yourself through the push up to a full cobra (4).

Pull your shoulders back and together, opening your chest in this position, and squeeze your glutes as you arch your spine to help support your arms.

Your legs and hips do not touch the ground, they should stay lifted. From here, press up to a plank, then back to downward dog (5).

This move is all shoulders and arms. Keep your legs engaged and supporting you, but press evenly through your palms and keep them stacked below your shoulder joints as you come up.

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MODIFICATIONS: This move is tough, it’s a toss up for me if theWeek 5 move is harder or this one is….eitherway, you can go back to Week 5 low pushslide, or you can go back to the push slidefrom Week 2—or come into high plank andhold it to work on strengthening yourupper body.

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Week 8 Workout B3

MODIFICATIONS: Take out the jump in the jump switch if you get winded, or if jumping is tough on your knees. Go into forward reverse lunges, or stationary lunges.

To modify the kick, definitely try kicking much lower than me. I have been practicing moves like these for years, and at 5’ I love being able to kick as high as my head! I’ve been working on it for a long time. Don’t worry if you can’t kick as high as me, just kick where you’re comfortable. You can, and should hold onto a wall for support during the kick, as it can get you a little off balance. You can also do a crescent knee, which might feel a little easier to control at first. Same movement, just lead with your knee bent.

Reverse Dragon Lunge with High KickFrom a standing position, jump into a lunge, with your left foot in front, your right foot directly behind you (1).

Important Points with Lunges: Make sure your front foot stays flat on the ground and your knees are always pointing the same direction as your toes. Your front knee will go just over your toe, but should not go beyond it.

From this position, jump through your left (front) heel and bring your arms down, exploding up to land in a lunge again, this time with the right foot in front of you and left behind you (2).

Jump yourself up to stand, giving yourself a little bounce or hop to reset you on two feet and prep you for the kick.

A crescent kick really targets your core muscles and glutes. Begin with your left foot slightly behind your right, and swing it up and toward the center of your body, as if you were drawing a giant circle in front of you with your heel (3).

As that foot comes up, at its highest point your foot will be up and in front of you. Bring it down and back to its starting position. Again, bounce to reset yourself and step your right foot slightly behind your left to set yourself up to do a crescent kick on the other side (4).

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Week 8 Workout B

V-UpsStart on your back, arms extended overhead (1). Core is engaged, lower back is pressed into the ground.

Lift your torso and feet at the same time, bringing your hands to touch your fee (2).

It’s totally okay if your knees bend—your core will get stronger and stronger the moreyou practice. This is an awesome move for your abs, because it compresses andexpands your core, making it work at maximum.

Remember to keep your chestlifting when you come up totouch your feet, don’t collapseor round your torso.

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MODIFICATIONS: Remember you can go back to active bicycles

from Week 5, or do bicycle crunches. You can switch to the bicycle crunch anytime during this move, just remember with the bicycle our hands are behind our head with a contacting pressure. Do NOT pull your head up—use your torso and core to do that. Begin on your back, knees up. Keep your lower back pressed into the ground, don’t let it arch. Straighten your left leg, bringing your right knee up to meet your left elbow. Repeat on the other side.

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Week 8 Workout B

GrasshoppersStart in a tall plank position, with your shoulders stacked over your wrists and your arms straight (1).

Keep your upper body in a straight line. Don’t let your lower back sag.

Keep your hips as low as you can and sweep your left foot under you and touch your toe on the outside of your right side (2).

Return to plank (3) and rotate again, sweeping your left leg through (4).

Try to keep your arms straight, you don’t need to bend them. This is a super lower abdominal and core stabilizer strengthening move that is SO AWESOMEfor really getting great abs.

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MODIFICATIONS: Doing mountain climbers for a minute is tough—and if the rotation bothers your back at all, go back to a cross body mountain climber or a regular mountain climber.

If it’s tough being on your wrists, you can use soft fists or hold light dumbbells to align yourself.

You can also STAND and perform cross body high knees to get some core burn without being on your wrists or shoulders at all.

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Week 8 Workout B Barrier Jump and SquatThis move is SO FUN! Start out standing (1), and come into a body squat (2). Keep your feet in a nice neutral position in your body squat, not out-toeing or in-toeing.

Your weight should be back in your heels as you squat (and don’t feel like you have to go as deep as me, my hips are super flexible and I’ve been working on these for ages!) and your chest needs to be LIFTED. Don’tdip or bend forward.

As you come up out of the squat, jumpyourself to the left (3). Land softly andimmediately drop down to a squat (4).

You want to make sure your knees aretracking in line with your toes, and also not going over them. Jump only as far as your’e comfortable here—no need to travel far to make this effective!

Stand up to perform a body squat, using the same good form you used on the first one.

As you come up from the squat, jump back to the right to your starting position (5), coming into another body squat (6) and continue to jump laterally back and forth with the body squat in between.

Land softly on every jump. Keep your head up, try not to look down.

MODIFICATIONS: The jumps will get you winded, so you can take them out when you need a break and step to the side, coming into a body squat, then step back to the other side and do another body squat. Do that until you get your wind back and can jump again.

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Week 8 Workout B

TabletopsI’ve started doing this move more often and I LOVE the results! It’s such an awesome hamstring and glute targeting move and it gets your core engaged too.

Bring your hands to your sides and press your heels into the ground (1). Your butt is lifted (I know it’s hard to tell from the picture).

Press your heels into the ground and squeeze your glutes to lift yourself up into tabletop, pressing through your pelvis (2).

It’s very important to keep your hips very square—as in flat—as you lift up.

Also, really position your hands so that they are stacked right under your shoulders as you come up. Think joint alignment!

Bring yourself back down to the starting position (try not to let your butt touch the floor) and repeat.

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MODIFICATIONS: Go back to the bridge lift from week 2, or doalternating bridge lifts if you liked them fromweek 5. Try a few of these though, they’retotally awesome!!

WHAT DOESN’T KILL ME MAKES ME AWESOME INSTEAD.

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WEEK 8 • WORKOUT C

C: Bonus Hot Abs

Format: 3 rounds, 0:30 each move

Wide Leg Raises

Overhand Reach (do both sides)

Side Plank Dip to Toe Taps (do both sides)

Alternating Toe Reaches

Mountain Climbers



Week 8 Workout C: Hot Abs

Wide Leg Raises (0:30) Lie on your back, with your lower back contacting the floor. Just press it down gently, to help protect your back, and hug your belly button into your spine (1). Widen your legs, and lower them to touch the floor (2). You can take any of the 3 variations shown in the video (3, 4).

A great mod for this is to bend your knees, to take some of the weight of your legs off your abs so you can safely build their strength.

Overhand Reach (0:30 each side)Come down to tabletop, hands Stay on your back. Bend your right knee, and extend your right hand overhead (1). Use your core to lift yourself up, bringing your left leg up (straight) and your right arm to touch (2). You’ll do your full set on the right before switching to the left (3, 4).

A great mod for this is to keep the lifting knee bent.

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Side Plank Dip to Toe Taps (0:30 each side) Come into a side plank on your elbow, elbow stacked below your shoulder (1). Your feet should be scissored (one stacked in front of the other).

Drop your hip toward the mat, and as you press up (2), tap your upper leg in front of you (3), then behind you (4). Do both sides (5-8).

A great mod for this is to drop your lower knee down to support you as you hold the side plank. Try doing just the hip drop to press up, then add the tap if you feel ready.

Alternating Toe Reaches (0:30)Lie on your back, legs straight up at 90 degrees (1). Engage your core. Alternate lifting your hands to reach across for your opposite foot (2, 3). You can place one hand behind your head for support if it’s too much on your neck, but don’t pull on your head.

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Mountain Climbers (0:30) Come into tall plank, hands stacked below your shoulders, belly button in and up, strong core (1).

Begin running your knees up toward your chest, keeping your hips low and level, no arch in your back (2, 3).

A great mod for this is to come to standing and do high knees, running your knees up toward your waist.

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Documents

Week 8 - Amazon S3W8.pdf · Week 8 Workout A Reverse Lunge to Front Kick Begin standing, with your weight balanced in your left foot (1). Come into a reverse lunge, using the good