Week 9 - Amazon S3 › 12weektransformation › 90DC+W9.pdf · Week 9 Workout A Inchworm Push Ups This move is super fun! Start out with a forward fold, bending your knees as much

90 Day Challenge Transformation

Week 9

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90 Day Challenge Transformation

Workout ProgramWeek 9

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 9 • 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.

Squat with Knee Lift Crunch

Inchworm Push Ups

Lunge Wheel

Alternating Leg V-Ups

Wall Hold Ups: 10 Up, 10 in Wall Sit

Low Shuffle to Kick

Reverse Burpees


Squat with Knee Lift Crunch–Heel LiftBegin 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 (1).

Shift your weight back into your heels and drop into a squat (I’m going super deep—go as far down as is comfortable for you—it will be easier to stabilize while holding something). Keep your chest lifting as you squat(2).

As you come up from your squat lift, press through your right toe and lift up, driving your left knee up to yourchest and dropping your nose to meet it, crunching through your abdominals (3).

Drop back down into a squat, opening through your chest, bringing your head back up to a neutral positionand drop your weight back into your heels (4).

Come back up, pressing through your left toe, lifting onto your toe and crunch your right knee up to your chest, bringing your nose to meet it (5).

Stay light in your feet, and light in your hands—they are just there for stability and support. Keep your chest and torso upright unless you’re crunching.

Week 9 Workout A 1

MODIFICATIONS:You can keep both feet on the floor if lifting the toe burns your calves.

You can also take the crunch out if it bothers you at all, and simply perform alternating squats with a heel lift as you stand.

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Week 9 Workout A Inchworm Push UpsThis move is super fun! Start out with a forward fold, bending your knees as much as you need to to protect your back (2). Put your hands on the ground and keeping your feet where they are, walk yourself out to high plank (3 and 4).

Once you’re in high plank, drop your chest about 2-4 inches above the floor keeping your head neutral and your back and core engaged (5).

Press yourself back up (6) and begin to take tiny steps with your feet toward your hands, allowing your knees to bend as needed (7).

Now you’re back in your starting position. Bend your knees as needed and walk your hands out to another high plank (8).

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MODIFICATIONS: Bend your knees when you comeinto the forward fold. Drop down to your knees to do your push ups any time you need a break. You can also skip the push up and hold plank for a few counts, then walk back to your hands.

If you’re short on space, walk your hands out, do your push up and then walk your hands back to your feet rather than walking feet to hands.

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Week 9 Workout A Lunge WheelWe’re going to put all of your lunges together now and really target every angle of the legs and glutes!

Begin standing (1), and come into a forward lunge with your left foot in front of you (2). Press through your left heel and elevate your back foot, keeping your chest up. Press back up to standing (1) and lunge that same left foot out to the left (3). Keep good contact with your right foot that’s on the ground, and allow a soft bend in your right knee—don’t take too wide a step. Keep good alignment in your right knee, have it tracking in line with your right foot and not going beyond the right toe.

Press back to stand (1) and drop your left foot back behind you, coming into reverse lunge (4). Your knees should not be bent more than 90 degrees, and keep your left knee off the ground. Keep your chest up as always.

Press back to standing (5) and bring your right foot into a reverse lunge (6)—remember you’re going in a wheel.

Step your feet back together (5) and take a step out to your left, using that good lateral or liberty lunge form you’re good at now (7).

Step back to start (5) and come into a forward lunge with your right foot forward (8).

You’ll begin again with a forward lunge with your left foot and continue to go around the wheel until your time is up!

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MODIFICATIONS:

Take smaller lunge steps and don’t drop down as deeply. Use a wall or chair back for support and balance as needed.

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Alternating Leg V-UpsStart on your back, arms and legsextended. Tighten through your core by pressing your lower back into the ground (1).

Crunch up, using your abdominal muscles to lift you, and lift your right leg to meet your hands (2).

Do your best to keep that lifting leg as straight as you can. Keep the left foot on the ground.

Return to fully extended (3), and raise yourself up again, this time lifting your left leg up to meet your hands (4).

Week 9 Workout A

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MODIFICATIONS: Bend your knees as much as you need tohere, and if you need to take a break,come into bicycle crunches.

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Week 9 Workout A Wall Hold Ups: 10 Up, 10 in Wall SitPress 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 (1).

Begin to slowly raise and lower the arms, going up only as high as you can go while still maintaining contact with those 3 points: your elbows, back of your shoulders and wrists (2).

Perform 10 in this position, then slide down to a wall sit (3). You may want to walk your feet out slightly so you can be in a good 90 degree bend with your knees for a proper wall sit.

Press through your heels and perform 10 wall hold ups in the wall sit position (4). Then lift yourself back up to do 10 more in the elevated position. Repeat!

MODIFICATIONS:Take a break by coming out of the wall sit and performing the movement in the standing position.

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.

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Low Shuffle to Kicks You already know how much I love kicking! These moves get your heart rate up, work your core, your legs and abs and are super fun!

Start out standing, hands up and drop your hips back to get your weight on your heels. Stay light in your feet and take two shuffle hop steps to the left (1-3).

Balance on your right foot, pressing itfirmly into the ground, allowing your kneeto bend as you kick forward with your leftfoot, pressing through your heel (4).

Imagine you were kicking a door open.

Bring your left foot back down andtogether and drop your weight back.Shuffle step twice to the right this time (5 and 6), and transfer your weight to your left foot. Kick the door shut in front of you with your right foot (7).

Repeat!

Week 9 Workout A

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MODIFICATIONS: Slow it down. You can also kick muchlower than me, or stand in one place anddo alternating front kicks.

Another option is to drive your knee up,and take the kick out.

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Reverse BurpeesBegin standing, with your weight evenly distribute between your feet, light through your toes (1). Keep your chest up and your gaze in front of you. I find it helpful to find a focal point in front of me (though of course I’m smiling at you in the first picture).

Bring your hands up under your chin or out in front of you for balance, and sit your weight back in your heels to drop yourself down (2).

Roll back onto your back, bending your knees and keeping your core tight (3).

Use your momentum to roll yourself back up, using your hands as needed to press back up (4). Get your weight back on your feet evenly, and press through your heels, then toes to jump up (5 and 6).

Repeat smoothly. Land lightly on the jumps and drop right back down to roll. Work on your balance and work towards not using your hands to press up.

Week 9 Workout A7

MODIFICATIONS: Roll back, sit up and stand. Take the jump out if you need to anytime.

Use your hands to press yourself up and aid your balance.

SOME PEOPLE DREAM OF SUCCESS WHILE OTHERS WAKE UP AND WORK HARD AT IT.

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WEEK 9 • 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.

Down Dog Flow with Pike Push Up

Super Marios

Fighter Combo: Jab, Cross, Jab, Front Kick, Back Kick

Elevated #itburnsbetty Dips

Hot Booty Prisoner Squats with Tuck Jumps

Total Core Domination - 3 Point Ceiling Stomp

Surfer Jump Ups


Week 9 Workout B Down Dog Flow with Pike Push UpWhile in Downward dog (1) bend your elbows out to the side and lower your forehead toward the mat (2).

Draw navel in and up to keep core engaged, press back up (3)and flow into a tall plank with your wrists beneath your shoulders (4). Make sure you’re pressing through the front part of your hand to keep the pressure off your wrists.

Keep your legs straight and strong while you are in plank and lower down to chaturanga (5)—our 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.

Flip the tops of both feet to the mat and press into the ground to pull your chest forward and up into Upward Dog (6). 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 (7), lifting your right leg high.

Continue the entire flow.

MODIFICATIONS: Go back to the Week 3 flow and take out the pushupwhen you need a break. Remember you can dropyour knees to the ground during the chaturanga.

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 9 Workout B

Super Marios Lunge your right foot back (1,3) coming into a lunge. Keep your left knee in line with your toes.

Spring forward and drive your right knee up, throwing your left hand in the air like Mario (2,4).

As you drive the knee up, press through the left heel to activate the glute. Work to keep your chest lifted and your core engaged the entire time.

Link the breath with your movement and inhale as you lunge back and exhale and you leap up.

Bring your feet back to your beginning position, dropping right down into a lunge on the same side.

Repeat for half your time with the right knee driving up, then switch.

Move your hands wherever you’re most comfortable for balance.

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MODIFICATIONS: This move will challenge you! Go at a pace you can maintain.

Only lunge to a comfortable depth for you, and if you need to take out the jump simply lunge back, then drive your knee up to crunch without the jump. 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 yourbalance.

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Week 9 Workout B

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MODIFICATIONS: Only kick 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.

Fighter Combo 2: Jab, Cross, Jab, Front Kick, Back KickFind 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 right hand jab (1), 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 (2), and then jab one more time (3).

As you pull your front arm back into the starting position (4), kick forward with the right leg crunch your obliques.

Turn and kick behind you with your left leg (5), as if you were kicking a door shut. Stay light on your toes to allow you to pivot without tweaking your knee.

Complete half your time on the right side, then repeat on the other side (6-10).

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Week 9 Workout B

Elevated #itburnsbetty DipsStart in reverse tabletop with your feet elevated. Hands are below your shoulders, weight evenly distributed across your fingers and palms. Head is inneutral. Hips are lifted.

Bend your elbows slightly, keeping them parallel to each other as you lower yourself back 1), and then press back up 2).

Squeeze the back of the arms on the way up. Keep your hips lifted the entire time.

Take it slow. These are super challenging! Pause and hold elevated reverse tabletop whenever you need a break. Remember that the isometriccontraction is also super effective!

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MODIFICATIONS: Hold elevated 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.

You can also put your hands on the chair, feet on the ground and perform the reverse of this week’s move. It’s slightly more challenging than sitting, and it’s a great tricep move. Keeping your feet in closer to your butt makes it easier, straightening them makes it harder.

You can also do standing triceps dips holding water bottles. Just keep your elbows in parallel to one another and your core tight.

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Week 9 Workout B Hot Booty Prisoner Squats with Tuck JumpsStart 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 (1).

Gently squeeze your shoulder blades together to keep those elbows out nice and wide.

Slowly lower down to one knee (2), then the other (3). Press your left foot into the ground (4), and stand to a slightly bent knee position to load yourself for your jump (5).

Explode up, driving your knees up toward your chest. I like to keep my hands low to give my knees a place to aim for (6).

Land softly on the balls of your feet. Return to your starting position and repeat. Please be sure to have something soft beneath your knees like a mat or carpet or grass!

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MODIFICATIONS: This move is extremely challenging. If you have any issues with jumping or impact, use the Week 2 version and drive your knee up to the side.

If you are doing the tuck jumps, take your time. Don’t jump as high as me. Try a regular jump a few times until you get comfortable with the knee lift.

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Week 9 Workout B Total Core Domination—Part 3 B.Rocker 3-Point Ceiling StompBegin with your legs lifted to 90 degrees, belly button pulled in toward your spine to engage your core (1). Lift your straight legs straight up to the sky,pressing through your heels (2) as you lift your hips off the ground. Try not to rock your feet toward your head— instead focus on going straight up.

Lower down and roll to your left side, keeping your legs straight, feet together (3). Press up onto your hands for balance and lift your feet up, crunchingyour side body (4).

Roll back to your back and repeat your original ceiling stomp (5 and 6).

Roll to your right side, pressing your hands down for balance (7).

Lift your legs up and together, crunching through your left side this time (8).

Roll back to center and begin again.

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

MODIFICATIONS: A great way to modify this move is to bend your knees in the first move. This decreases the lever you’re using to contract with, and takes some of the work away from you back.

To modify the second and third moves, try lifting only with the top leg, or lifting with one bent knee, and keeping the other leg on the ground. This will allow you to still activate and work the side body muscles.

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Week 9 Workout B Surfer Jump-UpsBegin standing, feet hip distance apart. Crouch down and place your hands on the ground (1).

Step or jump your feet back to a high plank. Hands are below your shoulders, core is engaged, legs are straight (2).

Drive your hips up and to the side (3), 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 :)

Press through your feet and leap into the air (4), landing softly on the balls of your feet.

Pause if you need to to catch your breath, then drop back down to a crouch (5) to set yourself up for your jump back to plank (6).

Jump back to your hands, this time to the opposite side, landing in a sumo squat (7). 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.

Leap into the air again (8).

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MODIFICATIONS: Any time you need a break, hold plank. You can take either variation—knees or hands. You can also leave out the jump as needed and do a body squat instead.

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.

EXCUSES WILL ALWAYS BE THERE FOR YOU. OPPORTUNITY WON’T.

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WEEK 9 • WORKOUT C

C: Bonus Yoga

Please refer to the Workout C video itself for full form cues

and follow along with the video.

Documents

Week 9 - Amazon S3 › 12weektransformation › 90DC+W9.pdf · Week 9 Workout A Inchworm Push Ups This move is super fun! Start out with a forward fold, bending your knees as much