I came across this graphic and want to challenge you all to strong and sexy arms! I chose this one because it’s straight forward, can be done in just a few minutes of your day, AND BECAUSE THERE IS NO EQUIPMENT NEEDED! Meaning what?! NO EXCUSES!
Ready?! We start on Sunday, September 1st!
On days 1-15 we will be doing TWO sets of the push-ups/planks/chair dips.
On days 16-130, we will do THREE sets of the listed reps.
Whatever your plans for Labor Day weekend are, you might want to bring your abs and best booty with you. So here’s your chance. 30 days. Commit!
I have to say that week 3 and 4 of this challenge were really good! The workouts were challenging and fun to do! I definitely learned some new exercises to incorporate in my regular workout routines. Did anyone else stick with this challenge and find it to be a WONDERFUL and well planned out challenge? Betty Rocker is amazing! She is very talented and cares a lot about her followers!
If you haven’t already checked out her stuff I definitely recommend it!
In 4 weeks, I toned my abs in new places! I must admit I was skeptical when I started the first week, but damn! I have been following the progress of other fellow challengers and some of them had some CRAZY transformations! Mine was subtle, but because I took a BEFORE and AFTER photo, I have proof of the change in my abs! Had I not taken the photos, I probably wouldn’t have even known I made the progress. What is even crazier….? I GAINED ONE pound in the 4 weeks! I GAINED a pound but got LEANER in my abs?! WEIRD! I KNOW! But I’m telling you, I have the photos to prove it! This challenge has pushed me out of my comfort zone! I have been eating more and learning about a whole new eating lifestyle. I added 300 calories to my daily caloric intake, so a gain of only one pound really isn’t anything! I’m working on rebuilding my metabolism.
Anyway, I’ll share about my WHOLE NEW eating lifestyle soon. For now, I just want to say THANKS BETTY ROCKER! And if any of you stuck this challenge through, I’d love to hear your feedback!
Also, Betty plans to run this challenge AGAIN! So yes! I’ll let you all know when it’s starting again!
Some of my new favorite moves:
plank with legs lifts (1 minute)
2 count push-ups (1 minute)
bear crunch (1 minute)
Did anyone else join the Betty Rocker 30 Day Challenge? The challenge started on July 1st, so I just completed day 3 and its an easy kind of tough so far!
What I like most about the challenge is that it’s very flexible and easy to adapt to your own fitness level and day to day schedule. Also, there’s no excuses or reasons to NOT do it! You can do the workout anywhere because there’s no equipment required! All you need is your body.
I put the workout into my interval timer app and got through the entire workout in less than 41 minutes!
If you’re interested, it’s not to late to do this challenge with me! Just click on link that I’ve added here for you!
Betty Rocker 30 Day Challenge
Happy 4th of July Weekend!
I recently came across this group forum challenge that will go “live” on July 1, 2013!
Seems cool from the information I saw online so I signed up! Anyone else want to test it out with me??!
Just follow the link to sign up!
In the last two weeks I have been focusing on training differently. I don’t mean that in the usual slogan way it’s so often used in now, I mean it relative to myself. I’ve often made cardio (lots of cardio) the focus of my workout routines. No matter how many articles I read, or times I was told that the balance between cardio and strength training was key, I couldn’t get myself to decrease my cardio. Instead, I kept my high amount of cardio and increased strength training as my way of “balancing” and obsessing about calorie burn.
I don’t know exactly how I convinced myself to finally train differently, but I did. I’m on week 2 of less cardio, more strength training, and the biggest change…HEAVY weights (even if it means very few reps). I’m working on overall strength and muscle building! It’s definitely been a challenge to leave the gym after very little or even no cardio for the day! My husband has had to talk me out of/drag me out of the gym while I’m making a plead for “just a quick 20 minutes on the treadmill”. This hasn’t been easy for me, but I’m really trying this as new way to train. Strength training builds muscle which burns more fat throughout the day while you’re already. That’s different than cardio which burns calories at the gym, but doesn’t keep your body on the same type of calorie burning mode for much longer after your workout. Plus, I want a leaner and more toned body, so I’m giving this a go!
Anyone else struggle with a cardio/strength training balance? Any other FEMALES formerly afraid that lifting the really heavy weights would make you big?
I’m glad to have received a number of messages and comments from so many of you that decided to join the 30 day squat challenge as well as the plank personal best challenge!
I hope you’re all still just as motivated and already feeling stronger! I’m on day 26 of the squat challenge and feeling great! I’ve been asked if my rear is looking “as advertised” and all i have to say is that I’m very happy with my results these last 3.5 weeks! I’ve got a rear to prove that I’ve done the work! Do you???? I’ve taken the challenge and made it more challenging for myself as well as more fun by adding dumbbells, bicep curls, shoulder presses, and even doing them slowly on a bosu ball. I mix up my circuits between doing high reps and low reps with deeper slower squats. I encourage you to have fun with your squats and do what’s best for you!
As far as my plank, I have not re-tested my longest plank yet, but I have been targeting my core with new exercises and higher reps with less rest. I’ve continued to target my core 5/week and can see some new definition in my abs! Hard work pays off! Stay motivated!
Keep telling me your progress! You can share it with me privately OR WITH ALL OF US on this blog to help keep us all motivated! That’s my whole purpose for starting this blog! WE ALL WORK TOGETHER to motivate each other to be stronger and healthier!