Workout Plans

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Home Workout Domination

8 Week Workout Plan

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Home Workout Domination

8 Week Workout Plan

HOME WORKOUT DOMINATION is perfect if you’re looking for a time-saving workout plan to do at home, at the gym, or on the road – this plan will target your troubled areas, melt fat, and tighten and strengthen your legs, glutes, abs, back and arms!

This Plan Will:

  • Give your body leaner lines, more sculpted curves, and a sleeker, more toned look in just 8 weeks
  • Maximize fat burn with workouts designed to trigger the afterburn effect, keeping your body in a fat-burning state for up to 38 hours post-workout
  • Train you head to toe with resistance, strength, and plyometric moves for the ultimate conditioning experience
  • Save you time with fast, fun and effective superset sequences to challenge your muscles
  • Be easy to use with options to add in minimal equipment like: dumbbells, yoga mat, resistance cables, jump rope, swiss ball, sliders

The 8-Week Home Workout Domination Plan includes:

  • Guided Video Demos with Coach Betty Rocker
  • Full-length, follow-along Workout Videos for:
  • Lower Body
  • Upper Body
  • Full Body
  • HIIT (High Intensity Interval Training)
  • Yoga Sculpt

BONUS GIFTS

  • Healthy Eating Jumpstart Guide: helpful tips about healthy, sustainable whole-food eating for natural fat loss, including how to measure progress the right way, the Top 5 Questions to ask yourself about food, and more!
  • 60-Day Coaching and Accountability E-Course, delivered right to your inbox
  • Workout Calendars and Trackers to help you stay on course!

30 Day Booty and Abs

#SexySculpt Your Booty and Abs

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30 Day Booty and Abs

#SexySculpt Your Booty and Abs

30-Day follow-along Video Workout Challenge for a lifted and toned booty and tight, firm abs – do it at home (just bodyweight) or with some equipment (options shown for both)!

Your Complete 30-Day Booty and Abs CHALLENGE Program Includes:
  • Follow Along Workout Video Tutorials so you can learn the correct form and options for using JUST your own bodyweight, OR adding a swiss ball, dumbbells and a stretchy band.
  • Follow Along Full-Length Workout Videos for Each Workout so you can do the workouts with your coach!
  • 30-Day Workout Calendar to set yourself up with a complete workout plan!
  • Follow Along Printable Workout Guide with Form Tips and Workout Descriptions
  • Modifications and instructions shown!

Lioness

8­-week Women’s Strength Training Program

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Lioness

8­-week Women’s Strength Training Program

Build, strengthen and sculpt your most fit, beautiful physique ever with this empowering 8­week LIONESS program from Betty Rocker!

INCLUDED: Complete 8­-Week Weight­ Training Program
  • Insanely Effective Weight Training Workout Program in 2 Phases ­ take all the guesswork out of your workout with your reps, rests, and every exercise laid out for you.
  • Phase 1: Foundation, Strength, Carve Out Sexy Lean Muscle
  • Phase 2: Up the Intensity, Burn Fat and Continue to Sculpt Muscle
  • Video Demos for Every Exercise performed by Betty Rocker so you know how to perform every exercise for maximum effect
  • Effectively Track Your Progress with the Weekly Workout Trackers
  • Options for Beginner, Intermediate and Advanced Lifters with Demos that include Some Bodyweight Variations as well as How to Use Different Gym Equipment
INCLUDED: 8-Week Done­ For You Meal Plan (unique to this program)
  • Family­Friendly Whole Food Recipes (Gluten Free, Dairy Free, plus Vegetarian Options Included)
  • Grocery Shop with Ease Using Your Weekly Shopping Lists
  • Easily Prep Some or All of Your Weekly Food with Done for You Food Prep Steps
  • Eliminate all the Guesswork with Daily Menus, with room for Eating out
  • Quick Start Guide to help you Dive Right In
  • Complete Getting Started Guide so You can Get Maximum Benefit and Optimal Results putting these meals together
INCLUDED: Workout Warmup Videos
INCLUDED: Ab Workout Videos
INCLUDED: Workout Finishers Videos SPECIAL PROGRAM BONUSES:
  • 18 Dumbbell Complexes from Master Trainer and Fat Loss Expert Kate Vidulich
  • 10 Killer Kettlebell Workouts from Crossfit Trainer and Holistic Nutritionist Maddie Berky
  • 20 Amazing Ab Workouts Program from Master Trainer and Creator of Fit For Photos, Scott Colby

90 Day Home Workout Challenge

No Equipment Needed

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90 Day Home Workout Challenge

No Equipment Needed

Get stronger, leaner, faster and more energized from home in 90 days with new moves in each 15 minute workout to challenge your muscles and fast­-track your fitness – combined with healthy eating guidelines and whole food recipes to sculpt you from the inside out!


Build healthy fitness habits to last a lifetime and develop strong functional fitness foundations while putting your body on fat­-burning autopilot with these fun metabolic circuits, designed to strengthen, sculpt and tone your entire body!

  • 90 day progressive bodyweight workout program, with full-length follow along workout videos
  • Workout demonstrations for beginner, intermediate and advanced exercise seamlessly integrated into each workout
  • Weekly Mobility and Motivational Goal Setting series to help you stay on track

Simplify your HEALTHY EATING with the 8­-week Challenge Meal Plan (unique to this program) ­ that includes healthy recipes (gluten and dairy free, Vegetarian options included), grocery lists, daily menus and food prep guides

  • 8 week meal plan guide, with healthy recipes, daily menus, food prep guides, and shopping lists
  • Healthy eating made EASY with options for very busy people and a variety of ways to integrate the principles into your life
  • Recipe Guide with over 120 easy, healthy recipes (gluten and dairy free, vegetarian options included)

SPECIAL BONUSES to speed your results and support you along the way!

  • The entire 30 Day #makefatcrychallenge Video Collection – yours to keep!
  • Body Balancing and Alignment Series – includes stretches for your entire body, core and glute alignment and push up progression instruction
  • 90 Day Coaching E-course – daily push emails to keep you on track. Set your own start date, and control whether you get daily emails or 2 a week (option starts on day 14) for a custom experience.

Start your journey today!

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