Ready to #stopdropandbettyrock DAY 5 of the 5 Day Home Workout Challenge?
Today’s Full Body HIIT Strength workout will make you feel amazing!
(Looking for the rest of the challenge? Here’s day 1, day 2, day 3 and day 4)
Here’s what you’ll need:
1. A little space to move
2. An elevated surface (optional – good for modifying any plank poses)
3. Weighted objects: water bottles, water jugs, laundry jugs, or dumbbells
I’ll show you the breakdown from beginner to advanced, low to high impact so you can do this no matter where you are and no matter what your fitness level is.
Be sure to check in and let me know you completed today’s workout below – and share this challenge with your friends and family!
Ready to keep going? Join us in Rock Your Life, my online home workout studio! It’s great timing too, because #MAKEFATCRYCHALLENGE2 was just released!
Take this for a test drive for a month and see if it’s a good fit for you! If you decide to stay, it’s less than a $1 a day each month and will give you access to tons more 30-day challenges, new workout classes every week, a huge workout library so you can find the exact workout you want to do anytime you feel like getting your #stopdropandbettyrock on…..
…. plus access to our fantastic, uplifting women’s fitness support community!
Activate Your 30-day Trial RIGHT HERE and Join us for this next Challenge!
Full Body HIIT Strength
Click to expand and see all workout move descriptions.Format: Perform 3 rounds for the prescribed amount of time and reps. Rest as needed.
Move 1: Mountain Climbers
- Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
- Keeping your hips down, run your knees into your chest and back out by pulling each knee in as far as you can and then back out, one at a time.
- MOD: Do this move on an elevated surface by placing your hand on the edge of a couch or table.
Move 2: Half Get Ups
- Lay on your back, with your left knee bent and your right leg straight out.
- With your left arm straight up in the air reach toward the ceiling and perform a sit up (you can support and assist yourself by pressing off your right arm.
- As you sit up, press down through your left heel as you squeeze your glutes to lift your hips up off the ground and end in a partial reverse tabletop position. (You’ll support yourself on just the right arm, the heel of the straight right leg, and the surface of your flat left foot, like a tripod.)
- Come to the top of that position, hold for one to two seconds and then slowly reverse this movement by dropping your booty back to the floor and slowly rolling back to your starting position and repeat.
Move 3: Knee Drivers
- Start with your left foot behind you and your arms overhead.
- Pretend you are crushing a watermelon between your knee and your hands.
- Drive your knee up as you drive your arms down. Repeat on other leg.
- MOD: Do this without a weighted object.
Move 4: Sumo Squat Calf Raise Series
- Begin with your feet wide and toes pointed out slightly. Keep your core engaged and torso lifted.
- Be careful not to bend forward at the hips – instead, shoot your booty back like you are going to sit down in a chair. Only go as deep as you can go without losing good form.
- Come up onto your toes and then lift your left heel and pulse, then your right heel and pulse.
- Come to standing, then back down and repeat.
Move 5: Sumo Squats with Back Pull Row
- Begin with your feet wide and toes pointed out slightly. Keep your core engaged and torso lifted.
- Be careful not to bend forward at the hips – instead, shoot your booty back like you are going to sit down in a chair. Only go as deep as you can go without losing good form.
- Knees should be tracking in line with your toes as you keep your weight back in your heels.
- As you come up, power through your heels and fire through your glutes,
- Lift your dumbbells straight up to the collarbone with your elbow leading the movement and pull the dumbbells towards your face, squeezing your shoulder blades together for a back pull.
- Bring arms back down and repeat the movement.
- MOD: Do this bodyweight.
Move 6: Alternating Reverse Lunges with Biceps Curls
- Start with your feet hip distance apart and your core engaged.
- Step your right foot back behind you, begin bending your back knee. until your back knee nearly touches the ground in a 90 degree angle (as you descend, perform a right arm bicep curl).
- Lower your body until your right thigh is parallel to the floor (ensure your knee is not shooting out over your toe and maintain an upright chest).
- As you stand up, power through your front heel and come to standing.
- Repeat with left leg and left arm.
The 30-Day MAKEFATCRYCHALLENGE2
in Rock Your Life is now available!
Get a 30 day trial and take the challenge!
Here are all the things you will have access to in the online home workout studio….
-
“Pretty much all of this is down to Betty Rocker workouts and meals. My body and my mind have been completely transformed (in 6 months). can’t wait to see my 1 year comparison!”
-Ellen, Rock Your Life MemberLove following a challenge plan? You’ll crush your goals and feel totally accomplished as you complete your next 30 day challenge – with a daily email push to keep you motivated, and an interactive calendar to track your progress. Choose a new 30-day challenge each month, or….
- Enjoy a less structured approach but still need motivation? Drop into any of the 5 new weekly classes, written to give you an amazing workout when you’re not following a challenge….
- Just looking to #stopdropandbettyrock with a specific amount of time to spend? Choose any workout from hundreds in the online home workout library by how long the workout is, which body part you want to train, or what kind of workout you want to do….
- And if you have a question, 24/7 access to the private Betty Rocker women fitness support community – where myself and the coaches answer questions daily, provide motivation and support in an uplifting, positive environment unlike any other.
All that’s missing is YOU! Join the fun and get an amazing workout from home!
When you finish this challenge, there are dozens more just waiting for you to check them out!