Welcome to the 7 Day Holiday Challenge! All of us at Team Betty Rocker are wishing you a very happy holiday season!
I know life is busier than ever around this time of year, so this challenge has workouts that are 20 minutes or less so you can get after it, get it done and still have time for all of your errands!
There’s no need to put all of your training on hold until January, when with just 20 minutes a day you can stay strong through the holidays and hit the new year ready to go!
You’ll be ahead of the game come the New Year, and enjoying the many benefits exercise provides to our bodies and minds all through the holidays! START ANYTIME – and check in to let me know when you complete each day!
Day 1: Legs and Booty Shred
Let’s kick off this holiday challenge with a 20 minute legs and booty shred!
We make a big impact on important health markers like bone density and body composition goals when we focus on strengthening our legs and glutes.
As always, I’ve got great options to make this work without anything fancy so you can do it anywhere you are – just follow along and I’ll show you how. Now let’s get right to it!
I’m really excited to be sharing this challenge with you! Be sure to check in with me below this post and let me know how you liked it.
I’ll see you back here tomorrow for Day 2!
Day 2: Upper Body Sculpt
Have you been hearing about the benefits of resistance training and explosive cardio – but you’re wondering how to put it together?
Look no further, Coach Neesha has got you covered with this 20-minute express workout that will target your shoulders, back and biceps!
First we’ve got a quick bodyweight Tabata (4:00 of fast, cardio bursts) to get your heart rate up and warm those muscle groups, then we’ll grab some weighted objects and do a powerful strength training circuit!
Let’s go! And don’t forget to check in after you have completed today’s workout! We’ll see you back here tomorrow for Day 3!
Day 3: Express Yoga Flow
Welcome back for Day 3! Twist and flow your way through this 20 minute yoga session with the amazing Coach Karen today!
The older I get the more I appreciate the balance yoga brings to my training in the way it improves my flexibility and mobility and allows me to spend time ‘tuning in’ rather than only focusing on ‘putting out.’
For women of every age, it’s so important to let go of the “no days off approach” to training hard. And as we approach menopause (the transition time called perimenopause) as well as when we get into menopause, our estrogen and progesterone levels begin to taper off. This impacts our ability to build muscle (and lose fat).
Join her on the mat, and let’s go!
Great job Rockstar! Thank you for making the choice to show up for yourself today. See you back here for Day 4 tomorrow and be sure to check in once you’ve completed today’s workout!
Day 4: Total Body Power Sculpt
It’s Day 4 of the challenge and we’re going to strengthen our entire body in just 20 minutes!
In today’s workout we’re using a popular workout format called “pyramid training” that we just completed a challenge with in Rock Your Life (my online home workout studio and women’s fitness community) and people were loving it!
Speaking of Rock Your Life, the challenges I offer there are formatted with custom options and sequences for you whether you’re in your cycling years, in perimenopause or post menopause – so you can follow the perfect plan for YOU!
Now, grab some weighted objects like dumbbells or water bottles for extra resistance, and let’s get strong together!
Can’t wait to see you again for Day 5! Let me know how it’s it’s going so far in the comments below.
Day 5: 15 Minute Abs Express
Ready to strengthen your core? Join me for this 15-minute abs shred express!
Workouts that target specific body parts – like this one – help you to strengthen muscle tissue in that area, which has great benefits to your overall health. A strong core helps you in so many ways with your posture and almost all of your everyday functions!
You won’t need much time or any equipment for this super-fun circuit that will target your core from all directions to give you an awesome burn!
Let’s get after it! See you tomorrow for Day 6!
Day 6: Mobility and Self Care
This full body self care and mobility class will help you work on the range of motion in many key joints in your body, while also improving your flexibility.
This one is a little longer than the 20 minute workouts in the rest of this challenge, but feel free to just do it for the time you have available. Better joint health means better muscle health and better movement – which means better workout results!
I know it’s easy to put off classes like this in favor of the ones we think are going to “give us the results” (the resistance training, the HIIT training, etc), but it’s the things we do around those workouts that makes them the most effective.
So do those quick warmups, the cool down stretches, and in my Rock Your Life Challenge programs you’ll always find self care classes like yoga or mobility drills built right in each week.
Now join me and lets get into it! Can’t wait to see you again for the final day of the challenge!
Day 7: 15 Minute Full Body Blast
You’ve made it to the final day of the 7 Day challenge!
Join me to get your sweat on anywhere, anytime in just 15 minutes! You can take this bodyweight workout anywhere with you (no equipment needed) and you’ll build strength and increase your cardiovascular capacity!
Awesome job, Rockstar – I’m so proud of you for giving it your all with this challenge!
Leave us a comment below and let us know how you’re feeling, where you did this workout, and that you completed the challenge! We love hearing from you!
Did you enjoy this mini-challenge? You’ll love the Slay, Belles! Challenge in Rock Your Life!
You’ll find all of my favorite workout moves mixed up with different formats like ladders, barre, boxing and sculpt alongside some dedicated stretching, mobility, and yoga.
Start now and we’ll jingle all the way to the holidays together! 🎊🎄🤶❤️
I’ve got a whole series of Challenges in Rock Your Life that you might enjoy! Everything from seasonal challenges to 5, 7, 14 and 21 day challenges, plus DOZENS of 30 day challenges of all varieties!
Start where you’re at and keep progressing as you get stronger!
Join us in Rock Your Life Today!
