Week 2

If you have injuries or pre-existing conditions that cause you any pain, or experience any pain during the movements in this series, please stop immediately. We do provide variations for the movements, and because Week 1 covers more basic movements you can progress at your own pace, sticking with those moves if the following weeks are too challenging.

You are ultimately responsible for protecting yourself and making the decision to stop or continue. If you’re not sure if these workouts are appropriate for you, consult with your trainer, your physician or your PT.

Participants in the 30-day Challenge agree to indemnify and

hold harmless The Betty Rocker Inc., its subsidiaries, sponsors and affiliates, partners, officers, directors and employees from all risk, loss, injury, damage, or harm that may arise from participating in the challenge. Always consult with a physician or health-care provider before starting any new exercise, nutrition, or supplementation program; particularly those who suffer from any medical condition or regularly use prescription or over-the-counter medications. If an entrant is not experienced with dieting or strength training, or changing their exercise program, they are advised to consult with a qualified trainer or coach.

PLEASE BE RESPONSIBLE. FOLLOW THE FORM GUIDES. BE PATIENT WITH YOURSELF, BE SAFE, and HAVE FUN.

(c) 2013 The Betty Rocker, Inc www.thebettyrocker.com

This total body workout consists of 7 exercises that engage multiple muscle groups. You will have a combination of strength, balance and heart-pumping cardio moves!

Week 2 takes last week’s move

up a notch! Focus on your form and on maintaining each exercise for the full minute.

If a move is too challenging, just

revert back to last week’s move and keep going.

Perform each exercise for 1 minute. Rest up to 15-30 seconds before moving on to the next move (or as needed).

Advanced may decrease the resting time to make this more challenging.

Once you have completed all 7

moves, rest for a minute (or as needed) and repeat the series again twice.

Advanced may repeat for a total of 4-5 times.

Perform the weekly circuit 3

times per week for best results. You may perform it up to 5 times per week.

You may combine these circuits with your regular strength training program – but be sure to give your body at least 2 days of full rest per week.

COMMIT to this Challenge, COMMIT to your Fitness.

Nothing can stop you!

Try to get the same number of

moves per minute consistently each round. With each workout, aim for equal or more reps than the day before. Write them down and post them to the challenge group on Facebook!

Hashtags for Instagram and Facebook: #makefatcry #rocktober30 #rockingthe30day #thebettyrocker

(c) 2013 The Betty Rocker, Inc www.thebettyrocker.com

(c) 2013 The Betty Rocker, Inc www.thebettyrocker.com

• Using the Basic Body Squat as the primary movement, jump forward about 12-24" landing softly in a squat position, then jump to the right repeating the soft landing squat position, jump

• backwards for the squat position and then finally back to the • original starting point. • Keep this action going for the full 60 seconds.

• Keep the two-footed jump controlled and be sure to land on full

feet and not on the toes.

• If the jumps hurt the knees, then go back to the basic Body Squat for the remaining minute.

Start in the Tall Plank position with hands slightly wider than shoulders and shoulders in direct line with the hands, not behind.

Keep the legs straight (for the advanced position)

and the core tight, not letting the lower back become sway.

Slowly lower yourself towards the floor by bending the elbows. Do not go all the way to the floor, keep approximately 2-4 inches above.

Push back up using the Chest and triceps muscles to the initial Tall

Plank position, and reach the right arm out in front of you keeping

your balance.

Keep head & neck in neutral alignment with the spine. Do not try to drop your nose to the floor first.

Repeat Push-Up and reach out with the Left arm.

Start kneeling, with the hands slightly wider than shoulders and shoulders in direct line with the hands, not behind. Keep the core tight, not letting the lower back become sway as you slowly lower yourself towards the floor by bending the elbows. Push backup using the chest and triceps and reach the right arm out in front of you keeping your balance. Keep your head and neck in neutral alignment. If push-ups are too hard, or you are working on building up the strength in your upper body, start out by holding tall plank or kneeling plank for 1

minute

Standing with feet hip width apart step backward with your left foot into a lunge. Elevate the left/back heel up. Find balance between the front foot toe and the back foot toe.

Lower your body till both knees are at 90 degree angles, and pulse up and down 4 times before lifting up.

Push back up with that same left foot to the front of the body and switching to a Reverse Lunge on the right leg keeping form at all times.

Keep the Chest up and the core tight.

Laying on your side, stack your elbow under your shoulder, scissor step your feet or stack on top of each other for a more advanced position.

Lift the hips off the ground and hold the position keeping the core tight and a perfect diagonal line from the head to the toes.

Hold for 30 seconds and switch sides to repeat.

• If the position is too hard try bending the bottom leg at the knee for a little more balance.

From the 4 point position (hands & feet on the ground and hips lifted, facing up), bring your hips up high and tighten through your core.

Lift and extend your right leg off the ground holding a 45 degree angle.

Slowly bend at the elbow and lower your upper body down slowly - about 2 to 4 inches only depending on your shoulder & triceps strength and flexibility.

Remember to keep the hips lifted and the glutes engaged.

Repeat the Dip for 30 seconds and switch to a Left extended foot and repeat.

From the standing position, step out with the

right foot and lower into a body squat.

As you lower your body press your hands overhead with or without resistance.

Return hands back to a 90 degree angle at the shoulder as you come up, step together with the right foot and repeat with the left side.

Laying Supine (on your back) with knees bent, lift your hips up high, keeping your arms at your side but not pushing down on the floor.

Extend your Right leg out in front of you, and hold as you lift your hips up, squeeze your glutes and hamstrings.

Slowly lower and repeat.

After 30 seconds switch to Left leg extended for another 30 seconds

You’ve GOT THIS! KEEP IT UP!

I wanted to include a brief synopsis of the most important things you should include in a day of clean eating. I’ve included links to some recipes to help you get started. If you need help with grocery shopping, meal planning or basic set up, check out these resources: Simple Weekly Guide to Food Prepping Green Smoothie Set Up Video More Weekly Food Planning Strategies

Breakfast is an incredibly important part of your day. DO NOT SKIP IT. Don't skip any meals when you're hungry - it only makes your body think it's starving and it holds onto fat to make sure you have enough energy to protect you until you eat again.

If you like to do an early morning workout, a quick shake is better than not eating at all. Get up 10 minutes earlier if you have to make it. Protein powder and fruit is a good choice for that time of day.

I prefer a full breakfast and an hour before my work out, but everyone is different.

I alternate between things like: 2 eggs + egg whites, toast, mixed green salad with

avocado; Oatmeal with a scoop of vanilla protein powder and

sliced fruit Oatmeal with Greek yogurt and fresh fruit A green smoothie with a scoop of protein powder Protein pancakes A scoop of Athletic Greens+Protein Powder +

Blueberries + 1 T chia seeds Click for Healthy Breakfast Recipes Click for Protein Powders I recommend and use

Snacks are important. Their purpose is to keep your energy stable throughout the day and provide you with an opportunity to get in another dose of greens, protein or energy sustaining fat.

This does not mean processed bars you buy in the store, even the healthy ones often have a ton of added sugar.

Be mindful of your sugar intake - read your food labels. This is so important. Sugar gets snuck into so many foods we buy - especially the ones labeled "fat free" and "low fat." Those foods are not better for us. They're sneaking chemicals and sugar into our body and they add undue stress to our organs who have enough to do :)

Healthy snacks I enjoy are things like: fruit and nuts, a protein shake (I never leave home without my

shaker cup) a green smoothie (can also be premade and last well

for hours), a small serving of quinoa, nuts and raisins home made protein bars greek yogurt with fruit Green smoothies and home made protein bars

Making a short list of a few healthy recipes each week and creating a grocery list based on the ingredients is the back bone of my healthy lifestyle.

Without this I fall into bad habits like eating snack foods, relying on comfort foods, eating whatever is around, ordering out, or being tempted by bad food. Dinner is always a good lunch for the next day.

I like to make a giant mixed greens salad at the beginning of each week to have it as a side to my protein option at lunch. I make staple carbs for the week in batches. I make a few dinners in big batches too to last me through the week.

Dinners I like to cook in advance: Zucchini Noodle Lasagna Turkey Meatballs Buffalo Burgers Black Bean burgers Baked chicken or turkey bites with fresh herbs Fish - I usually do baked or broiled, and I prefer to

have it as fresh as possible. So I usually just cook 2 servings (or 4 if there are 2 of us) so I can eat the leftovers the next day.

Click here for more Healthy Dinner Recipes

Throughout the day, I like to organize my meals by how much complex carbs I eat from morning to night. This is just a rough approximation but what works for me is a bigger breakfast - more carbs, medium lunch - less carbs, and lighter dinner - low carbs.

I'll have a couple servings of fruit (simple carbs) every day. Your body needs the most energy first thing in the morning

to carry you through the day. Eat protein with each meal, and include healthy fat too.

Complex carbs: (examples) sprouted grain bread gluten free bread (check label for added sugar) sweet potatoes quinoa brown rice amaranth oats millet Simple carbs - mostly fruits apples pears berries tropical fruits like pineapples, mango, banana, dates

watermelon, etc - higher in sugar. They are natural sugar and eating them whole adds the benefit of fiber and other nutrients, but it's good to know that they are higher in sugar than berries and some of the others listed above.

AVOID processed food, read food labels for sneaky added sugar (read this about sugar)

WHEN IT COMES TO CARBS - don't skip eating them thinking they're going to make you fat. If you are trying to lose a significant amount of weight, it's important to monitor your intake of them and portion them carefully - and be mindful of the glycemic index (or how much they spike your blood sugar).

But it is significant to know that to burn fat, your

body needs a supply of glucose, the simplest unit of sugar or energy and the product of carbohydrates.

When you're trying to lose a little weight, sometimes

not eating enough carbs can be a culprit in weight plateaus. It's important to tweak WHEN you eat them - like I was saying above, eating them in the morning and afternoon is the best for keeping energy stable and your metabolism going.

If you are eating whole, nutrient dense foods your

body will tell you when it's full and when it's hungry. When we've been relying on processed foods for a long time, we often get disconnected from those signals, and develop sugar addictions and cravings that can make this challenging. READ THIS.

GREEN SMOOTHIES - make them, drink them, love them! There is an entire section on my blog dedicated to green smoothies, recipes, how to set them up, all kinds of good stuff - please use it!

They can double as a meal, they make a great on the go snack, and are just an essential daily part of my clean lifestyle! We'll be talking more about this as we get into the challenge!!

Link again to my green smoothies section

When I’m traveling and don’t have my blender I take Athletic Greens Travel Packs with me. These Superfood Cocktails are an awesome alternative to have on hand if you happen to run out of groceries, or just don’t have time to make your green smoothie. Check them out!

Some mornings I add a T chia seeds, a scoop of protein powder and some blueberries to make a quick and tasty morning blend.

However you get your greens, just BE SURE YOU GET THEM!!

Click the picture below to learn more about Betty Rocker’s 30-day Complete gluten-free

Clean Eating Guide. Available Digitally.