SalePage : 12 Minute Stage Crazy – Body of a Rock Star
File Format: 1 eBook-PDF, 2 MP4s
I recently returned from a work trip to Australia, and I managed to get in some play time as well.
One of the highlights of my vacation was meeting up with Beverly Whyfon, one of my Australian Rock Your Life members. After three years of virtual coaching, it was a lovely pleasure to finally meet in person.
I enjoy seeing others achieve, which is why I do what I do. Bev thinks I’ve motivated her on her path, but I’m not sure she appreciates how much she inspires ME! We are indeed #strongertogether.
Because Bev has not only been with Rock Your Life since the beginning, but she has also completed all of my Workout Programs and Meal Plans – talk about a Rockstar lifestyle!
Bev used to blame her increased weight and lack of physical activity on her age before meeting Betty Rocker. She hardly recognized herself in a snapshot one day, shortly after becoming a devoted grandma, and that’s when she decided to make a few adjustments in order to leave a new kind of legacy.
Her first step was to reduce her sugar intake, substituting manufactured sweet treats with more natural, healthful alternatives. That one step alone gave her so much energy (and motivation) that she felt ready for more.
That’s when she discovered the Body Fuel System, which combines my distinctive Nutrition Guide and Meal Plan.
Bit by bit, one step at a time, she employed the BFS’s easy, nutritious meals in conjunction with the rapid bodyweight workouts she did with me in Rock Your Life, and her constancy paid off: Bev gained momentum, improving her life, her body, and, most significantly, her self-esteem.
In fact, this 57-year-old mother of four became so enthralled by my Betty Rocker workshops and philosophy that she began spreading the word to her family, neighbors, and neighborhood.
Bev’s Nutritious Food, where you can discover her healthy, tasty recipes, as well as her cookbook, Not Just Fresh Air, was launched not long after.
Spending the day in Sydney with Bev and Coach Alyssa from Team Betty Rocker.
Although this was officially our first in-person meeting (I can see everyone on our coaching calls), it felt more like spending the day with a close friend. We took a tour of Sydney, ate some wonderful food, and, of course, found a place to #stopdropandbettyrock!
Join us for this 12-minute full-body shred in the rain #noexcuses.
Full Body Shred in 12 Minutes
Format:
30 seconds for each motion (time/energy permitting, raise to 0:45 – 1:00).
Three rounds
If necessary, switch to one of the adjustments to finish the interval before proceeding to the next action.
Squats with a single leg split (0:30 each leg)
Place your right leg on a box, bench, stair, sofa, or other raised surface behind you.
As you squat and thrust up through your heel, keep your core engaged and your chest elevated.
Keep an eye on your knee position; it should be aligned with your front toe, and if your torso is upright, it should be just above or slightly behind your big toe. Make careful to complete both legs.
You can restrict your range of motion by utilizing a lower box or a raised platform for your foot to make it simpler to balance and perfect this maneuver. You may also retain your balance by holding on to your exercise partner or a wall. You may also practice pulsating lunges in situ without using a box or any elevation at all.
Step Ups with Side Crunch (0:30 each side)
Stand with your feet slightly wider than hip-width apart.
Squat down, engaging your core as you shoot your booty back behind you like you’re about to sit on a chair, maintaining your weight in your heels and chest high.
Step up to the side on your right or left foot, pressing into the heel as you raise your opposite leg to bring your elbow to your knee and crunch.
Step down carefully and repeat.
If you don’t have a step or bench, or if you’re working on your balance and strength, simply remove the step and perform the side squat to side crunch without the elevation.
Dips in the Triceps (0:30)
Come into reverse tabletop facing away from your box or elevated surface, your hands on the box behind you.
As you descend and press up, keep your chest wide and your elbows parallel to each other.
Maintain a bent knee and engage between your shoulders to maintain your chest open and avoid putting too much strain on your shoulders.
Hold a water bottle or a weight above while standing or kneeling. Lower and raise it toward your back, maintaining your elbows parallel and your chest wide. Keep your back straight.
Forward Lunges or Lunge Jumps (0:30)
Position yourself in a forward lunge, knees aligned with toes, chest high, and core engaged.
Jump into the air and land in a forward lunge, leading with the opposing leg. Land gently and propel yourself with your arms.
If you want a lesser impact variation, leave out the leap and execute alternating forward lunges. Feel free to grab the wall or the back of a chair to help you steady in these single leg exercises!
Pull Ups
Extend your legs and place your hands flat against the surface of your choice.
Perform a push-up by lowering yourself to the surface and pushing back up while keeping your core engaged and your neck neutral.
BONUS MOVE: If you’re working out with a partner, including a partner handclap/reach to make it more difficult and entertaining.
Modification: Kneel with your spine and neck in neutral and your core engaged, or perform this on your toes with your upper body lifted on a chair or sofa.
Thank you for participating in this exercise with Betty and Bev Rocker!
Support and responsibility are critical components of a healthy lifestyle. Share this post and this routine with your best workout buddy, and let’s all work together to get healthy!
Reviews
There are no reviews yet.