What’s up Rockstar! Thanks for joining me – today we’re going to do a 15 minute full body power shred workout!

You won’t need any equipment for this one, but I recommend having your mat and a water bottle.

I was out enjoying the sunshine in Mission Bay for today’s workout, and if you’ve ever done a workout in the park or outside in a public place, you get used to people looking at you to see what you’re doing.

Today was pretty quiet, but a family was having a picnic near me and the little girl was super curious about what I was doing (you’ll see her scoping me out in the background of the video).

I got her to join me and learn a few moves at the end

Do your kids, or other people in your life ever workout with you? It’s really easy to get people moving more – sometimes all you have to do is show up and do it yourself.

Let me know in comments below who your good fitness habits are rubbing off on – and keep being awesome!

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Rotating Planks

• Come into a tall plank, with your shoulders in line with your wrists. Keep your head and neck neutral.
• Draw your belly button up toward your spine and don’t let your back arch.
• Lift your right hand off the floor, rotating back to a left side plank. Keep your hips lifting, and legs straight. Don’t let your hips roll to one side or the other.
• Pause briefly, then rotate back to tall plank. Lift your left hand off the floor and rotate to right side plank.
• MOD: Drop your knees down and hold plank in a kneeling position. Keep the bottom knee down as you rotate from side to side.

Knee Ups

• Come to a seated position on your tailbone with your hands behind you.
• Engage your abdominals as you lean back slightly and lift your knees to chest level.
• Extend your legs out straight, then draw the knees back into your chest.

Surfer Pop Ups

• Begin in a tall plank position. Hands are stacked below the shoulders, belly draws up to your spine, head is in neutral.
• Drive your hips up and to the side, 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.
• Place your hands back down in front of you and jump back to plank.
• Pause if you need to to catch your breath, then jump to the opposite side, landing in a sumo squat. 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.
• MOD: Step out and step back to the side if you need to catch your breath. You can also switch and do the side to side knee in drivers I demo’d for you at the beginning to get off your hands and still get a great lower abdominal workout.

Triceps Dips

• Come into reverse tabletop, with your knees bent to 90 degrees, hips lifting. Hands are just below shoulders.
• Keep your chest open and your elbows parallel to each other as you lower down and press up.
• MOD: Take a standing or kneeling position holding a water bottle or weight overhead. Lower and lift it toward your back, keeping your elbows in parallel to each other and your chest open. Don’t let your back arch.

Super Marios R

• Begin standing, and step your left leg behind you coming into a reverse lunge. The knees are aligned with the toes.
• As you come forward with the left leg, drive it up toward your chest, propelling yourself off the ground. Your right arm drives up into the air, reaching for Mario’s gold coins.
• Land softly on the right foot. Repeat.
• MOD: Step back into a reverse lunge, and as you come up don’t jump. Power your knee up to your chest. It’s a great idea to hold onto the wall or chair back to aid in balancing. 

Super Marios L

• Begin standing, and step your right leg behind you coming into a reverse lunge. The knees are aligned with the toes.
• As you come forward with the right leg, drive it up toward your chest, propelling yourself off the ground. Your left arm drives up into the air, reaching for Mario’s gold coins.
• Land softly on the left foot. Repeat.
• MOD: Step back into a reverse lunge, and as you come up don’t jump. Power your knee up to your chest. It’s a great idea to hold onto the wall or chair back to aid in balancing. 

Russian Twists

• Come to a seated position on your tailbone with your hands behind you.
• Engage your abdominals as you lean back slightly and lift your knees to chest level.
• Hold a water bottle and rotate side to side, keeping your chest lifting. You can tap the water bottle (or weight) to either side as your rotate.
• You can also do this with the legs fully extended.
• MOD: Keep the knees bent and feet on the ground.

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Be sure to check in today and let me know when you do your workout! Always looking forward to hearing how you’re doing, and any questions you have!

Share this post with a friend who loves working out – and be sure to grab yourself a meal plan or workout program if you need a guide to follow!

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Sometimes you just need a fast workout fix you can do anywhere...and that’s where today’s workout comes in to save the day!

I’ve been traveling a lot lately and having workouts I can do on the go makes such a big difference for me in being able to actually stay on top of my training.

It’s easy to skip a workout because we don’t think we have time to go to the gym, or we’re not in the perfect place or situation, but if you have simple, quick workouts to do like this one you can take action anytime, anywhere and make a difference to your body.

This isn’t to say that we’re going to sculpt our ideal physique with simple workouts alone. To get the full benefit of the time you put into your training, you MUST eat a balance of the RIGHT nutrients and avoid the foods that pretend to be healthy.

I don’t cook every meal and I don’t prep every week – I’m often very busy and on the go – so I have a simple set of “rules” that I keep in mind that help me stay on track in a variety of situations.

This is the quick and dirty version, if you want the full set plus a more in-depth explanation of each of these, go to Betty Rocker’s Health, Fitness and Happiness Manifesto: Top 15 Rules for a Rockin’ Body and Balanced Life.

Betty Rocker’s Healthy Eating Checklist:

1. IDENTIFY: Whatever you’re eating, look for what nutrients are in the meal. If you can start to identify where these are coming from in your meals, you can start to choose better and better whole food versions of them – and start to see how they work together to really boost your metabolism, shed excess body fat and provide you with lasting energy and vitality.
2. GREENS: Drink a green smoothie daily, and look for opportunities to include fresh veggies and greens with at least 2 other meals.
3. PROTEIN: Include Protein with all of your meals – I can’t say enough about the importance of this! It will help you change your body composition from carrying extra fat to carrying lean muscle, which burns more calories at rest and will start to carve out those lean lines so many people want to see in their bodies.
4. CARBS: Properly prepare and include the RIGHT slow-digesting carbohydrates  – that means fibrous vegetables and whole grains (that have been soaked, sprouted or fermented – think Ezekial sprouted grain breads and cereals, overnight oatmeal – these foods do not have sugars added to them either so you can stick to #6) and enjoy a couple servings of fruit (try to stick to just a couple, fruit is fructose – a sugar that is processed by the liver and it can only process/store a certain amount daily. Once it’s full, it starts to store excess in your fat cells).
5. FATS: Eat good fats to stay lean.
6. QUALITY: Get the best quality source of your food that you can afford that is available.
7. AVOID: Stay away from foods with additives, added sugar and processing – unless you’re having them ON PURPOSE as a treat (balance is important – but don’t nickel and dime your sugar intake away on sugar-laden processed foods).
8. CONSISTENT: Be consistent with your eating habits – if you eat your whole foods daily, you can absolutely enjoy a treat – it’s the binges you need to watch out for, which are often caused by a feeling of deprivation.
9. HYDRATE: Drink plenty of water, and avoid sugary beverages.
10. PLAN: Set yourself up for eating success by pre-planning a couple entrees for the week ahead of time that could be made to last for a few meals and have complimentary ingredients. Maybe a soup? Or chicken you can cook that will work in a salad, a dinner entree and that soup? Sometimes simple is best when you’re busy and short on time.

Alright – time to get this workout done! Be sure to post below today and let me know that you did this and how you feel!

You can find the workout descriptions with more modifications and form tips just below today’s video.

Share this with a friend who would enjoy it!

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Enjoying workouts like these? be sure to take my free 30-day home workout challenge!

Awesome work! Looking forward to hearing how you did today - be sure to comment below with any questions or to check in!

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The post 11-Minute Cardio Core Workout (no equipment) appeared first on Betty Rocker.

This is a 2-minute challenge. You can do it at work, at home, in the airport – absolutely anywhere you are. If you’re sitting down right now, stand up, press play and #stopdropandbettyrock!

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Comment below "I'm in!" if you're doing this!

Get up, get moving and get motivated!

Anyone can move for 2 minutes! If this felt good, keep going!

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In today’s low-impact (high intensity) cardio barre workout, we’re going to focus on toning and tightening our butt, legs and core.

You’ll need a mat and a chair for this workout – and about 20 minutes! Get ready! Let me know how you do with this workout – comment below to check in when you’re done!

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I want to see you in class and support your fitness journey! Join ROCK YOUR LIFE - All New Member's Only ROCKTOBER 31-Day Bodyweight Shred CHALLENGE Starts October 1st!

I got a great question from Victoria today on Facebook, who was asking me how long it took me to get toned.

I was telling her that once I started being consistent with my fitness and my eating, it was a matter of months (here's a link to that healthy eating article I suggested she read).

I was on such an unhealthy roller coaster for many years, trying to find fitness. It was a lot simpler than I was making it.

Without the healthy eating piece, none of the workouts I do would make much difference. We all start in different places, but our bodies are made of the same elements. Fueling the body with the right balance of whole foods and nutrients will put you on the fast track to a strong, toned and healthy body - improve your sleep and give you great energy too.

I invite you to try any of my healthy eating meal plans and see for yourself what a difference a healthy balanced diet can make to your goals!

Check in below and let me know how you liked this workout! If you liked it, be sure to pass it on - share it with a friend who would like it too!

The post Cardio Barre Workout appeared first on Betty Rocker.

Thanks for joining me! This workout for your arms, shoulders and core is a great one to do when you’re short on time and want to really maximize the burn!

You can definitely repeat this if you have time (and aren’t too sore) – you’ll have to let me know in the comments how this one round feels, for me it was perfect!

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Join me in Rock Your Life, my online fitness community and get workouts and plans to follow, live weekly classes, the support of my exclusive fitness forum and access to me and Team Betty Rocker so you can reach your goals, make new friends, and enjoy the journey!

The post 10 Minute Strong Arms and Core (no equipment) appeared first on Betty Rocker.

While I was traveling this week I kept getting inspired to work out in random places!

Your body is a portable gym, and in a very short amount of time you can create sculpt, tone and strengthen to create change and feel like a rockstar!

Take this 2-minute Booty and Legs challenge today – you won’t need any equipment – and if you have more time, repeat the workout 3 times!

Get up right now, press play and get ready to #stopdropandbettyrock!

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Get up, get moving and get motivated! You can do it!

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It is exercise alone that supports the spirits, and keeps the mind in vigor.

-Cicero

By now, we all know exercise can contribute to a toned, Rockstar physique, but its benefits go well beyond what we see on the outside.

Once in a while, it’s good to remind ourselves exactly why exercise rocks, inside AND out!

Just a little bit of exercise can take you to a whole new level of awesomeoness, helping you become smarter, sexier, happier, healthier and more fit – and who doesn’t want that?!

Here are 7 great reasons to make exercise a part of your life….

1. Exercise Improves Your Mood

Exercise makes us happy.

Here’s how it works:

Stress relief

Suffering from stress? Don’t worry, you’re definitely not alone—most of us are in the same boat!

 The good news is exercise can give you immediate relief. Exercise reduces the body’s stress hormones - adrenaline and cortisol - and gets you in a better frame of mind almost instantly.  

Ok, awesome - exercise can reduce stress when you’re feeling it. But did you know that it can also help reduce the amount of stress you feel in the first place?

Exercise is actually a low-level form of stress in itself simply because it raises your heart rate and triggers chemical reactions.

What’s cool though is that the more you exercise, the better your body gets at dealing with this exercise-induced stress—and stress in general. So in a way, exercise builds your immunity to stress by introducing it in low levels, at regular intervals.

"Feel good" chemicals

When you exercise, natural "feel good" chemicals (serotonin, endorphins and dopamine) are released and flood to the brain—and they make you feel great! This euphoric effect is famously called the "runner’s high."

Depression Antidote

Depression is a chronic and all too common mental condition, touching over 350 million people on the planet including me, many of my family members, and so many of my readers.

I get messages all the time from people who struggle with anxiety and depression. If that’s you, too, you are not alone.

Exercise is actually a powerful remedy for treating depression, effectively improving symptoms for people who are suffering.  

This is a big deal.

I’ve been using exercise (and breath work) as a natural combatant of depression since I was a teenager - long before I was diagnosed, and long before I was even aware that exercise was helping me keep my moods stable.

If we listen to our bodies, they will tell us what they need.

Self-esteem enhancer

Both scientific studies and anecdotal evidence point to the same conclusion—when you exercise, you simply feel better about yourself.

It makes sense.

If you feel more fit and in control (not to mention sexy and strong), it’s logical you’ll feel more self-confident, and like the Rockstar you are!

2. Exercise Boosts Your Brainpower

Did you know…

Exercise literally makes us smarter!

It improves our IQ and fuels our higher level thinking skills–making it easier for us to problem-solve, plan, organize and - my favorite — multi-task.

Even better, exercise nourishes and "grows" our brains. Not only does that help with our memory, but it keeps our brain young.

A recent study showed that adults who exercise moderately had more gray matter in their temporal lobe - the part of the brain associated with memory and learning, which means the more you exercise, the healthier your brain can become. How amazing is that?!

Wondering why exercise has these “magical” effects?

It’s simple really.

Exercise gets the blood flowing, pumps rich oxygen and nutrients to the brain, and releases nourishing hormones that grow new brain cells and cell connections. 

So it’s smart to exercise, because exercise makes you smart, which makes you exercise -see how awesome this cycle is?

3. Exercise Keeps You Healthy, Longer

Did you know that every one minute of exercise you do could add up to seven more minutes of your life?

Yes! You read that right.

Recent research shows that doing the recommended 150 minutes per week of moderate exercise (i.e. brisk walking) can add 7 extra minutes of life for each minute you exercise.

Let me explain how...

Our chromosomes have little "caps" on them called telomeres, and a short telomere is basically a sign of age. When we exercise, we produce chemicals that keep our telomeres long, and they say those with longer telomeres live longer!

In other words, exercise slows aging at a cellular level.

Exercise also lengthens our lives in other ways, too, from preventing the common cold to lowering our risk of more serious, chronic diseases, like:

• Cardiovascular disease. Study after study shows us what you and I already intuitively know—moving your body at least a little every day is good for your heart
• Cancer. Did you know that exercise reduces the risk of at least 13 types of cancers?
•  Osteoporosis. Strong bones are like a good health insurance. And while it’s a first line of defense against osteoporosis among the aging, strong bones are important for all ages and stages of life.

4. Exercise Promotes Amazing Skin

If you want great skin, exercise is a no-brainer.

It’s been crazy to me approaching 40, wondering when I’m going to start seeing more lines and wrinkles. I don’t wear much makeup - in all of my videos, I have on a layer of lightly tinted Bare Minerals SPF lotion for my face - and that’s it.

I definitely attribute a lot of my healthy skin to hydration and diet, but also - I can’t deny that regular, consistent exercise plays a big role!

Studies show that people who exercise frequently have healthier, younger-looking skin than those who don’t; in fact, starting an exercise habit can cause changes in the skin’s composition, sometimes making it seem like it’s aging backwards! 

Not only that, but washing your face after a solid sweat session feels SO AMAZING, almost like an "inside-out" cleanse.

Oh…and also...

Remember earlier we talked about the stress hormone cortisol? Well, a high level of it can destroy collagen, and we all know collagen is what keeps your skin soft and supple.  Exercise will lower cortisol levels, making your skin look a lot younger.

Are you starting to see how much exercise can do for you? I kind of want to start doing jump squats right now while I’m writing this….go ahead and take a break and do 10 with me!

5. Exercise Energizes

"Contrary to popular belief, exercising doesn't make you tired -- it literally creates energy in your body. Your body rises up to meet the challenge for more energy by becoming stronger."
- Samantha Heller, MS, RD

If you’re tired all the time and struggle to get through the day, the best solution may be to #stopdropandbettyrock, because the more energy we expend, the more energy we actually have!

It’s a great paradox that reminds me of one of my favorite quotes -  “The more you give, the more you get.”

(Wouldn’t it be great if our bank accounts did the same thing? lol )

But WHY does it work like that?

Simply put, inside our cells, we have tiny organisms called mitochondria which work like tiny power plants to produce energy.

The more we exercise, the more your body makes mitochondria, and the more you produce energy (we can also make and nourish mitochondria through our diet—another reason why it’s so important to eat well!).

6. Exercise Helps Us Sleep Better

To quote Arianna Huffington, “Everything you do, you’ll do better with a good night’s sleep.”

Sleep is everything. It makes us happier, smarter, and more productive. It’s a cornerstone of my entire health and fitness regiment, and I take it super seriously. I use a sleep tracking app, and I always notice that I sleep more deeply on days when I have exercised.

In fact, the very best way to ensure you have that good, quality sleep is to exercise!

It’s also cool if you’re a sleep ninja like me and use other tricks like a white noise machine, satin pillowcase, tempurpedic mattress topper, or a cool room to protect the quality of your zzzzz’s. 

When you exercise regularly…

...you’ll fall asleep faster.

...you’ll stay asleep longer, getting up in night less often.

...you’ll spend more time in deep sleep—that luxurious, essential time when our body renews and repairs itself. SO IMPORTANT!

7. Exercise Spices Up Our Sex Life

On a physical level, exercise increases circulation, improves blood flow, reduces stress, and renews energy.

All of which translates into a better time in the bedroom.

Intuitively, it makes sense.

When you are consciously taking care of your body and making healthy ‘self-care’ choices, you can’t help but feel better about yourself, and confidence is the sexiest thing you can wear!

Oh, and don’t let me forget… there’s one more important way exercise rocks your body...

...when we exercise, we eat better!

Studies show that we make smarter decisions about what we eat, how we eat, and how often we eat when we regularly get our workouts in.

And the good news is that you don’t have to spend endless hours exercising every day to get these awesome benefits.

I created the free #makefatcry 30-Day Challenge  to help you experience these crazy awesome exercise benefits in just 15 minutes a day!

That’s really all it takes! How, you ask?

Have you ever heard of a HIIT workout? It stands for High-Intensity Interval Training, which means you push yourself hard for a short burst of time, and then you rest.

Go hard, rest, repeat.  

It’s an efficient (and fun!) way to strengthen your body and burn fat FAST!  You can check out some of my favorite HIIT workouts here on my blog!

HIIT workouts are also great because you can do them anywhere, which make them perfect for days that seem short on time, or when you need to exercise on the road.

All you need for an effective HIIT workout is your own bodyweight (and 15 minutes!).

Or you can take it up a notch by adding resistance. Resistance Training uses gravity (think body weight) or simple equipment --like a swiss ball, exercise bands, dumbbells, or even weighted household objects like water jugs or soup cans-- to push your progress just a little bit farther.

You can check out my new program, Home Workout Domination if you like this style of working out. 

As you can see, making exercise a regular part of your life is totally doable, and totally worth it, as all this amazing, positive potential for your body AND your life has shown us.  

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Be sure to leave me a comment below and tell me about your workout today! 

And please join me and the members from across the country and around the world in my online fitness community with weekly workout programming, monthly workout plans, live streaming weekly home workouts, and tons of support and motivation so I can spend more time helping you reach your goals!

The post 7 Reasons Exercise Rocks Your Body #motivation appeared first on Betty Rocker.

What’s up ROCKSTAR! The holiday season has officially started – and I know we’re all getting super busy, many of us have travel plans, and there’s a lot of buzz around how to balance staying fit with the upheaval to our regular routine.

Not to worry! I’ve got all kinds of workouts here on the blog that you can take with you on the road or fit into a busy day.

For example, I got an amazing full body workout with today’s 10 minute sweat sesh in a hotel room, using the small space I had available – and you could do this anywhere you happen to be!

If you love having a great plan that gives you lots of options for getting your workout in, check out Home Workout Domination, my brand new 8-week home workout plan that pairs resistance training with explosive cardio to give you amazing results in less time!

Enjoy today’s workout and let me know how you do in the comments below!

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Full Body Hotel Room Workout

1: Single Leg Split Squat - 10 each leg

• Elevate your right foot on a chair or raised surface behind you. Stand tall on your left foot, evenly balancing your weight in your heel and 2 sides of your foot behind your toes. Check your distance and alignment, and adjust as needed so your knee doesn't pitch forward over your foot as you bend the knee.
• Bend your knee, coming into a forward lunge, keeping your chest lifting and core engaged. Press down through the heel to come back up. Repeat for prescribed reps then switch legs.
• To up the intensity, add a small hop as you press back up on the standing leg.

2: Lateral Leg Lift to Crunch 15 each leg

• Lean your right elbow on the back of a chair or simply lean into a wall, and bring left hand behind your head.
• Lean your body towards the chair slightly. Lift your left leg up to hip height, then bend the knee and crunch the leg in toward your torso, keeping it at hip height. Lower it back down the floor and repeat the lift to crunch.

3: Box Jump 10

• Position yourself in front of a chair, step or bench.
• Squat down and load the weight in your heels.
• Use your arms to propel you and explode up to land lightly on the chair surface. Step or jump back down and repeat.

4: Ab Crunch 10

• Option 1: Hold yourself up on 2 chairs, as shown, with knees hovering just above the floor. Use your lower abdominals to raise your knees up to your chest. Keep your shoulders back slightly - not rounded forward or collapsed.
• Option 2: Sit on the edge of your chair and hold onto the sides. Extend your legs out, then draw them into your chest by bending your knees. Repeat.

5: Elevated Plank Jacks 15

• Position yourself in an elevated elbow plank with your elbows on your chair seat. Your elbows will be stacked right under your shoulders.
• Keep your core engaged, belly button in and up and back flat as you jump your feet in and out.

6: Knee Crunch Extension 10 each leg

• Stay in your elevated elbow plank and draw your right knee into your chest, then press your heel back and up toward the ceiling.
• Keep your hips level and your core engaged. Don't let your back arch.

Check out my brand new home workout program that you can do in less time with minimal equipment to combine the benefits of resistance training and explosive cardio for a lean, fit physique! Special Black Friday Sale!

The post 10 Minute Full Body Workout (Hotel Room) appeared first on Betty Rocker.

Have you ever heard of the “tie in” area? That’s the area on the back of our leg between the glutes and hamstrings. It’s an area that really gets a lot of focus, and one I like to see sculpted.

In today’s workout, we’re going to be doing some exercises that really help to carve it out, but before we do the workout let me debunk the myth that there is a specific “tie-in muscle” we’re training there.

What we’re actually focusing on is defining the juncture of 2 muscle groups: the glutes and hamstrings where they “tie in together” with some specific moves that strengthen BOTH muscle groups and help define where they connect.

As you add muscle to these 2 areas (and lose extra body fat), you’ll really start to see that defined separation and lift.

There are 3 keys to seeing definition where the booty and hamstrings meet:

1. DO: Add resistance to your workouts to stimulate more muscle growth.

If you want to see that shapely curve between your glutes and hamstrings, adding some lean muscle is ideal. That’s how you get the shape of your butt and legs.

Lean muscle burns more calories at rest than fat and as you begin to add some muscle to your body, you’ll inevitably lose fat.

Adding in simple props like the water jugs increases your body’s ability to stimulate new muscle growth. Adding some lean muscle won’t suddenly make you bulky, either!

It’s the lean muscle on my body that gives me the defined shape I have and helps me maintain lower body fat overall.

2: DO: Add in explosive cardio moves like the ones I have in this circuit to increase fat burning.

Because I add explosive moves into my circuits, I’m able to keep my heart rate elevated throughout the workout, and really maximize the fat burn both during and after the session.

3. DO: Eat protein, carbohydrates, healthy fats and green foods.

To maximize the effectiveness of the benefits you get from the explosive cardio AND the resistance training, you MUST eat to support the process your body is naturally going to want to go through when you are training.

If you don’t eat the right foods in balance, your body will often store fat more readily, your hormones may become imbalanced, and your health can be affected.

There are a lot of great approaches to take, but to keep it simple, focus on getting protein in with all your meals, eating complex whole-food based carbohydrates around your workouts (non-processed carbs are ideal), including healthy fats and eating greens several times a day. Having the right information and a good plan makes ALL the difference.

Booty, Back and Hamstrings Workout (resistance style training)

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Water Jug Workout

Forward Reverse Lunges (10 each side)

• Hold your weighted objects at your sides and step forward into a lunge, keeping your core engaged, shoulders back and chest up.
• Your knee should be lined up with your toes, and not beyond them. Drop to 90 degrees if you have the flexibility to do so. Press back to standing, and immediately step the same leg behind you into a reverse lunge, maintaining an upright and stable torso. Step back to center and repeat on the other leg.

Jump Squat Spins (0:30)

• Shoot your butt back behind you as if you were going to sit on a chair, and power up to jump, rotating a 1/4 turn to the left. Land lightly - keep your chest up!
• Repeat, but jump back 1/4 turn to your right.
• Mod: For a no-impact version do body squats.

Reverse Lunge with Bicep Curls (10 each side)

• Stand with your core engaged, chest up holding your weighted objects at your sides. Step your right foot back into a reverse lunge, simultaneously curling your weights toward your shoulders.
• Be sure the left knee stays lined up with the left toes, and you maintain your upper body form.
• Lower the weights back to your sides as you step forward. Curl again as you step back with the other leg.

Mountain Climbers (1:00)

• Place your hands below your shoulders, keeping your chest open and core engaged. Don't arch or sag your lower back. Legs straight and strong.
• Begin running your legs up toward your chest.
• Mod: You can balance your upper body on an elevated surface to take some of the pressure off your wrists and hands, or stand and do running high knees.

Partial Get Ups (10 each side)

• Lay on your back, with your right knee bent, left leg straight. Your right hand is up straight, holding a weight or weighted object. Lock out your elbow, and pull the shoulder down into its socket.
• Use your left hand for balance - it should be out at a 45 degree angle to your body.
• Press down through your right heel as squeeze your glutes to lift your hips up off the ground. You'll support yourself on just the left arm, the heel of the straight left leg, and the surface of your flat right foot, like a tripod.
• Look up at the weight. Lower back down and repeat for all reps on the right side before switching to the left.

Reverse Flyes (10)

• Stand holding weights or weighted objects in both hands in front of you. Hinge forward at the hips, coming to 45 degrees, keeping your core engaged.
• Don't allow the weight of your weights to pull your shoulders forward, keep a slight engagement between the shoulder blades.
• Engage between your shoulder blades and smoothly lift your weights toward the ceiling to shoulder height, turning your pinkies up slightly. Return to start and repeat.

Full Get Ups (10 each side)

*note - there is another way to do a get up that involves an additional step of bringing your knee underneath your body before coming to standing. If you're using heavier weight, please see this tutorial for another variation.

• Position your body the same way you did for the partial get up.
• This time, as you lift your hips, you're going to bring your straight leg under your body, either dropping your knee to the floor first to come into a kneeling lunge (not shown) and then coming to standing - or - as shown, bringing your leg beneath you to come to standing.
• Power up through the hips, and lower down the same way you came up.

Take advantage of the POWER of resistance training and explosive cardio with my brand new program, Home Workout Domination!

Click Here for all the juicy details!

The post Water Jug Home Workout for Your Booty, Hamstrings and Back appeared first on Betty Rocker.

Join me for a fast, Full Body, home workout and Fitness Q&A from a live broadcast! Get Super motivated and #makefatcry while we train our booty, legs, arms and ABS!

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Enjoy this style of training? You'll LOVE Home Workout Domination! Get all the details.

Want to work out with me live and have access to your own personal support community where I can answer YOUR questions?

Join the Rock Your Life Virtual Gym (my online fitness program for member's only, with live challenges, 30-day done for you workout plans for every month to choose from and an exclusive community and coaching support forum)

Resources mentioned in the broadcast:

• All Betty Rocker Workout Plans (options for some equipment, no equipment and gym)
• 15 Rules for a Rockin' Body and Balanced Life (the most important things to do to eat and train smart and get your body dialed in)
• 5-Step Food Prep and Recipe Guide
• How Body Composition Works and the Truth About Your Weight
• How to Do Cardio for BEST RESULTS
• Sleek, Sculpted and STRONG Starts Here - How Muscle Works

You are AWESOME!!

The post Full Body Power Shred Workout with Fitness Q+A appeared first on Betty Rocker.

Ok Rockstar – #realtalk time. I have heard a lot of questions and comments lately about seeing your abs, and how to get fat to LEAVE your trouble areas. I also heard a lot of discouragement from people who didn’t feel like they saw “enough” progress in the past month.

I know it’s enticing to do ab workouts every day, thinking that you’ll see your abs faster, but unfortunately doing workouts that target areas where you’re carrying extra body fat will not magically melt the fat off.

We cannot “spot reduce” fat – and I would caution you from taking any supplements that promise to do so, or use “cleanses” or other quick fixes like body wraps, as they are short-term strategies some of which can harm your hormones and will not give you real, long-lasting results.

You CAN get the fat off – and keep it off. Fat comes off our body systemically (which means all over our bodies), and in an order governed by our DNA.It will come off in the order it came on.

Here are the 4 steps to follow CONSISTENTLY to make it happen for you as fast as possible:

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Resource for you: Here is the progress pictures guide, which I was talking about in the video.

1.Do Explosive Cardio

High-intensity interval training style workouts maximize overall fat loss during your workouts.

A couple great ways to incorporate HIIT are to:

a) straight up do HIIT circuits, like these ones here on my blog

b) short, intense tabata style workouts

b) incorporate intense cardio or plyo moves into your weight training circuits. Here are a few ways I add it into my workouts:

• Super-setting your power resistance/strength moves with explosive cardio intervals - think jump rope, jump squats, etc
• Adding finishing circuits to a weight lifting workout
• Doing bodyweight circuits that combine strengthening moves with explosive cardio

2: Add in Resistance Training

Resistance (or strength) training helps to sculpt lean muscle, which makes you a more efficient fat burner and will change your body composition and shape. 

The second way I target body fat is by adding in resistance or strength training.

Remember that the more lean muscle you have on your body, the more calories you can burn at rest. So be sure to balance your HIIT with some strength training to see amazing results - you are not going to get bulky just by adding heavier weights to your workouts.

As you add lean muscle, your body burns more calories at rest - so you’ll be burning more fat and adding muscle. I personally take a combined approach, doing the best workout for the situation I'm in, i.e. traveling I'll use my HIIT circuits and at home I'll cycle between home workouts and weight-training.

These 3 programs were designed to combine resistance training and explosive cardio:

• Lioness (GYM)
• 90 Day Challenge (HOME - #noequipment)
• Home Workout Domination (HOME - minimal equipment)

3. TRAIN YOUR CORE 360 DEGREES AROUND, not just your front abs.

Focus on training your ENTIRE core to see real ab definition.

That means workouts like this awesome yoga core sequence, where we targeted the abdominal wall from the inside out, and all the way around.

We were working on the front, side, AND back muscles that stabilize our core and aid us in all the movements we do, as well as targeting the deep core stabilizing muscles that help us with balance, as well as spinal and pelvic alignment.

The body is super smart and if you only focus on building muscle on one side of your body (like only doing a lot of crunches or leg lifts or sit ups) you will actually only go so far in the amount of muscle you're able to develop.

This is your body's natural way of protecting you, as too much muscle on one side will put undue stress on your underlying bones and pull you out of alignment (read Building a Balanced Physique and Protecting Your Joints).

So use the many targeted ab workouts from this blog or the Hot Abs Workouts to train your ENTIRE core.

4. Nutrition, Nutrition, Nutrition...

You can't out-train a Bad Diet. Eat balanced meals that contain the nutrients your body needs for support.  

One of the MOST important parts to uncovering your abdominal muscle (and really any area of your body you want to sculpt) is eating a balance of nutrients.

I know we talk a lot about the macronutrients and the carbs, protein and healthy fats you need, but you also need the MICROnutrients from greens and plants for essential body, brain and hormone functions.

So many people are walking around with nutrient deficiencies masquerading as CRAVINGS, that could be resolved by eating real foods and rotating their greens (read my 5-step food prep and recipes guide if you haven't yet for a 3 day plan and recipes to try out).

Taking a multivitamin isn't a magic bullet to giving your body everything it needs. Supplements aren't always absorbed as easily as the nutrients in whole foods, and unless you've had blood testing done and a specific vitamin or mineral prescribed to you, you may be dosing yourself with too much of one, and too little of another.

For so many reasons, it is essential that you take your eating just as seriously as you take your workouts.

I know we have this tendency to make ourselves stick to our exercise plan more religiously than we stick to our eating - but there is no exercise plan in the world that can out-train poor nutrition.

Do yourself a huge favor and get the education and knowledge you deserve to have about what nutrients your body needs and how to get them in your system in a variety of ways - and MAKE TIME to get that good, nourishing food in your body.

That's all for now, rockstar!

Be sure to leave your comments and questions below!

The post 4 Steps to Get Flat Abs and Burn Belly Fat appeared first on Betty Rocker.

This is a dynamic follow-along workout, where I’ll be adding a variety of moves together to get your body fired up and moving in under 20 minutes! Follow along with the video for form cues, modifications and more.

Optional Equipment: Swiss Ball, Dumbbells or water bottles

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Looking for a Swiss Ball? Here's the one I have.

How to get the right size:

55 Cm Ball is suitable for anyone between the height of (4'11" to 5'4")
65 Cm Ball is suitable for anyone between the height of (5'5" to 5'11")
75 Cm Ball is suitable for anyone between the height of (6' to 6'7")

Looking for motivation and workout planning?

Join me and the other Rockstars in my exclusive online Fitness community and workout program, Rock Your Life!

The post Full Body Shred Circuit – Fast, Fun and Effective! appeared first on Betty Rocker.

It’s time to work your core and get super sweaty with this all new Tabata workout for your abs!

Today we’ll be doing two 4-minute power sets against the clock to really maximize our burn – for a total of about 10 minutes of power burn, focused on shredding the abs!

Tabatas are done in 0:20 work intervals paired with 0:10 rest intervals (which is about the amount of time it takes me to switch positions for the next move anyway) which you repeat for a total of 4 minutes.

I really love this kind of training, because in less time we can still get a really effective cardio workout in. In an 8-week tabata style treadmill study, researchers found that their participants improved overall flexibility and anaerobic power while decreasing musculoskeletal impact on their ligaments, joints, and tendons.

We just finished a month of tabata style workouts in our live Rock Your Life home workout classes in preparation for the 30-day Spring Challenge (you can join us!), and it’s one of the top requested training styles in my fitness community that has over 1,000 people worldwide, so I can almost guarantee that you’re going to enjoy it!

Looking forward to hearing from you today, so be sure to leave me a comment below to check in! 

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Can't wait to start the 30-day Spring Rock Your Life Home Workout Challenge! See you there!

Thanks for doing this workout with me today!

I'd love to see you in class - we're about to start our brand new 30-day Member's Spring Challenge in Rock Your Life to get motivated, toned and shredded - JOIN US!

The post 10-Minute Cardio Abs Tabata appeared first on Betty Rocker.

Hey Rockstar, it’s Tabata time! Grab your water bottle and join me for this quick cardio workout!

This is the kind of cardio that will give you an awesome result – without you having to spend 30 minutes to an hour on a machine at the gym.

Cardio is an important part of your training, but there’s no need for it to take up half of your day. Tabatas are a special kind of cardio sequencing that offers us the maximum burn in the shortest amount of time – in this case 4 minutes.

Today we’re going to do what the girls in Rock Your Life call “endurance tabatas” which is where we stack 2 tabata sets together for a fast, fun and effective 10 minute workout.

Get ready to ROCK your body – and be sure to leave me a comment below when you’re done!

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Other Cardio Workouts You Might Enjoy:

• Cardio Barre
• 11 Minute Cardio Core
• Bikini Tabata Series: Booty and Legs
• Tabata Abs Afterburn Shred

I know you rocked this! Check in below and let me know where you're working out today - and get a workout plan to follow that fits your needs right here!

The post 10-Minute Full Body Tabata Burn appeared first on Betty Rocker.

I recently took a business trip to Australia, and while I was there, I also managed to squeeze in a little bit of play.

One of the best parts of my trip was that I had the chance to meet up with one of my Australian Rock Your Life members, Beverly Whyfon. It was a wonderful experience to finally meet in person after 3 years of virtual coaching.

I love seeing people succeed – it’s why I do what I do. Bev says I’ve inspired her along her journey, but I wonder if she realizes how much she inspires ME in return! We really are all #strongertogether.

Because not only has Bev been in Rock Your Life since the start, she’s also made her way through every one of my Workout Programs and Meal Plans – talk about a Rockstar lifestyle!

Before she found Betty Rocker, Bev used to blame her age for her increasing weight and lack of physical exercise. One day shortly after becoming a doting grandmother, she barely recognized herself in a photograph, and that’s when she decided to make a few changes in order to leave a different sort of legacy.

Her first step was to cut back on sugar, replacing processed sweet treats with more natural, wholesome options. That one step alone boosted her energy (and motivation) so much that she felt ready for more.

And that’s when she found the Body Fuel System, my signature Nutrition Guide and Meal Plan all rolled into one.

Bit by bit, one step at a time, she consistently used the simple, healthy recipes from the BFS coupled with the fast bodyweight workouts she did with me in Rock Your Life, and her consistency paid off: Bev picked up momentum, changing her life, her body, and most importantly, the way she felt about herself.

In fact, this 57-year-old mother of 4 became so passionate about what she learned through my Betty Rocker programs and philosophy that she started spreading the word to her family, friends, and community.

Before long, she launched her very own nutrition blog: Bev’s Healthy Food, where you can find her healthy, delicious recipes as well as her cookbook, Not Just Fresh Air.

Although this was technically the first time we met in real life (I can see everyone on our coaching calls), it felt more like spending the day with a dear friend. We toured the city of Sydney, grabbed a delicious bite to eat, and OF COURSE you know we found a spot to #stopdropandbettyrock!

Join us for this 12-Minute Full Body Shred we did in the rain #noexcuses

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Thanks for joining Betty Rocker and Bev Rocker for this workout!

Support and accountability are such important pieces of a successful fitness lifestyle. Share this post and this workout with your favorite workout partner, and let's all get healthy together!

Still searching for your Fit Family? There's always room in the Betty Rocker Rock Your Life community.  

The post 12-Minute Full Body Shred appeared first on Betty Rocker.

You’re invited to join me for a head-to-toe Cardio Booty Barre sculpt session that will work your body, target your booty, and possibly even improve your mood.

Did you know?

Regular exercise has tons of benefits for both your physical AND mental well being. Studies show exercise not only helps with weight loss, but also results in stress reduction, better sleep, increased energy and stamina, and improved memory.

This workout will do even more than lift your spirits – it’ll also activate your posterior chain, engage your core, and sculpt your rear end while lengthening and strengthening your entire lower body.

No equipment is needed – you can do this one anywhere – so grab a water bottle and let’s #stopdropandbettyrock!

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No matter what your personal goals are, making regular exercise an integral part of your week is bound to bring benefits to every corner of your life.

Don't get me wrong, I'm proud of my physical appearance because I know all the hard work I did to build a strong physique, but an active lifestyle has helped me with so much more beyond what you see on the outside.

I WISH I could take a progress picture of the inner journey I've been on so you could really see the mental and emotional "weight lifting" exercise has also empowered me to do. It hasn't always been easy, but it is ALWAYS worth it.  

These days, instead of flaws, I see #flawsome.

Nutrition and fitness were my gateways to personal mastery - and my programs have helped thousands of people around the world with the same!

If your life isn't painting a picture that you'd like to step inside of, it's time to start choosing some other colors to paint with. Your life is a one of a kind masterpiece. There is only one YOU. Eat like you love yourself. Move like you love yourself. THINK like you love yourself.

You freaking deserve it!

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The post Cardio Booty Barre appeared first on Betty Rocker.

What’s up Rockstar…if you’re looking for an effective booty-licious workout that you can do absolutely anywhere in just 15 minutes…

Look no further!

You’re going to love today’s H.I.I.T. circuit. This High-Intensity Interval Training workout is fast, fun, and explosive – and it’s going to WORK your booty and legs!

What makes HIIT so awesome?

Studies show that regular HIIT exercise has a number of important benefits, like significantly increasing both your aerobic and anaerobic fitness levels, boosting your metabolism, and strengthening your cardiovascular system.

Plus, HIIT workouts formatted like this one will build enhanced fast-twitch muscle fibers, which are awesome for strength, power, and a tight, toned look, as well as losing body fat while maintaining muscle mass.

And as if all that isn’t motivation enough, you’ll do it quickly, experiencing all those benefits in under 15 minutes!

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Leave me a comment below and let me know where you’re working out from today! You're part of the #stopdropandbettyrock movement, and YOU are awesome!

I'd love to see you in my online Rock Your Life community - a virtual gym and support community with members from all over the world!  Join us for live classes, member's only home workout plans, and live 30-Day Challenges every 90 days - plus nutritional advice, and encouraging, empowering support from me and the Team Betty Rocker coaches!

The post 15-Minute Booty and Legs HIIT appeared first on Betty Rocker.

If you’re like me, you are always looking to up-level your workouts without sacrificing your time. Good news, Rockstar – today’s 15-minute Total Body Sculpt is for YOU!

One of the best ways to sculpt a lean, sleek physique is to add resistance to your routine. Resistance training (also called strength training) not only helps you burn fat and strengthen muscle, it also speeds up your metabolism and helps you sleep better at night.

No equipment? No worries!

It doesn’t take fancy gym machines to get the job done – you can use common weighted household items (think water jugs, bottles of olive oil, heavy books) or even your own bodyweight to increase the intensity of your strength-training sweat sesh.

Today, I’ve got my mat, the option to use a couple of full water bottles OR some dumbbells, an ottoman or elevated surface like the side of your couch, and a rolled up towel (a Bosu ball would also work). You can use the same, something similar, or nothing at all – no matter what, this workout will rock you head to toe, so let’s go!

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I can’t wait to hear from you!

Leave me a comment below and let me know where you worked out today, and what you used for your muscle-sculpting resistance - your creativity always inspires me! #strongertogether

Ready for more? I've got you covered!

Check out these resistance-style workouts on the blog:

• Full Body Power Shred (with Fitness Q&A)
• Water Jug Home Workout for Your Booty, Hamstrings, and Back

Ready to go ALL IN?

Home Workout Domination program is perfect if you’re looking for a time-saving resistance training plan to do at home, at the gym, or on the road - it will torch body fat, and tighten and strengthen your legs, glutes, abs, and arms - total body domination!

The post 15-Minute Total Body Sculpt appeared first on Betty Rocker.

Get ready for some 4th of July fun! 

It’s time for the Betty Rocker Independence Day Red, Workout, and Blue Challenge!

⭐️Red:

CHALLENGE PART 1: Eat a RED FOOD! 

Here’s why: red fruits and vegetables get their hue and nutrition boost from lycopene and anthocyanin.

Lycopene is an antioxidant that has been shown to reduce heart disease risk, protect the eyes, fight infections, and protect against damage from tobacco smoke, while anthocyanins are believed to protect the liver, improve eyesight, and reduce blood pressure and inflammation.

Deeper colors, like the dark hue of beets, usually means that the vegetable is richer in these phytonutrients including antioxidants, vitamins, and minerals. These nutrients have been shown to help prevent cancer, fight chronic illnesses, and strengthen the immune system.

Try any of these beauties today to reap the benefits of eating red!

• tomatoes
• beets
• watermelon
• red cabbage
• radishes
• strawberry
• red bell pepper
• rhubarb
• red onion

Get all the benefits of RED foods in my favorite convenient new portable juice, Organifi RED 

⭐️Workout:

CHALLENGE PART 2: Rock out today’s brand new 10-minute full body circuit below!

You don’t need a lot of time or a lot of space to shred your body head to toe. Use just your bodyweight, or try using light weights or water bottles for added resistance.

⭐️Blue:

CHALLENGE PART 3: Speaking of water bottles, your blue challenge is to drink at least 64 oz of water today!

It’s easy to get dehydrated if you’re out in the sun for extended periods of time, especially if there are cocktails involved. Staying hydrated is crucial to staying healthy and maintaining the function of every system in your body, including your heart, brain, and muscles.

I have a couple of great tools I use to make sure there’s always a clean drinking water option with me. At home, the AquaTru water filtration system removes the impurities from the tap water right on my kitchen counter – so easy! When I’m on the go, my CamelBak Groove water bottle helps in the same way, filtering tap water to taste great no matter where I am.

Let’s go, Rockstar!

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Be sure to comment below to let me know when you complete this Challenge - and have a fabulous 4th!

It's not too late to join the July Beach Body Members-only Challenge happening right now in the Rock Your Life Community! Get exclusive live weekly workout calls with me, a 30-Day Challenge calendar to follow, plus nutrition tips, coaching support, and fellow Rockstar accountability! See you there!

The post 4th of July Workout Challenge appeared first on Betty Rocker.

Today’s 5-minute full body circuit combines cardio and strength moves to rock your body head to toe.

You don’t need any equipment (not even shoes, lol) to make the most of this fast, effective workout! We’ll take advantage of gravity and get plenty of resistance to work through for a strong, sculpted body.

This is a 5-minute circuit – which might sound short, but you’d be surprised at how much you can pack into such a short time. As long as you’re giving it your best effort and really pushing it, you’ll feel the effects.

According to research, regular exercise conclusively affects our quality of sleep. And lack of sleep creates all kinds of problems over time for our metabolism, our ability to regulate stress and think clearly. In the US, it’s known that 35-40% of people struggle with getting good sleep. If that’s you, or someone you know, try adding in a little exercise more often – it will make a big difference.

You have the option to repeat this circuit twice more for a 15 minute total, or even do a couple rounds of 5 minutes throughout the day whenever you have time.

Let’s dive in!

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(if you get nervous because it looks like I'm super close to the cliff edge in this video, THANK YOU for your love! It's tough to see because of the angle I shot this at but I was actually quite safe, there is a nice wide shelf right next to me with a path.  I was shooting in this spot to optimize your view of the ocean While I am a bit of a daredevil, I don't *advocate* dangerous maneuvers while exercising, let's focus on our form and our workout!)

Leave me a comment below to let me know how many times you ROCKED this circuit! 

And be sure to check out how my signature Meal Plans and Workout Programs will help you crush your goals!

The post 5-Minute Full Body Cardio and Strength (no equipment) appeared first on Betty Rocker.