Betty Rocker 30 Day Challenge- Day 1: Full Body Burn

Make Fat Cry Challenge

Warm Up:

1- Air Jump Rope (30 seconds)
2- Jumping Jacks (30 seconds)

Format: do 3 rounds; do each move for 0:30, taking little rest between moves and rounds

1- Sumo Squats (0:30)
- you don't' have to go super fast - great for the booty - shoot your butt back, keeping
your chest lifted - only go down as deep as you can go without leaning forward - keep
your knees tracking in line with your toes. Hold onto a chair back or wall for extra

2- Superman Extensions (0:30)
 - lay on your belly, lift your upper and lower body off the floor at the same time - MOD:
just lift upper body/lower body - initiate from your lower back

3- Burpees (0:30)
- drop down, plant your hands, shoot your feet back, do a push up, jump your feet back
to your hands, jump up, repeat - MOD: take out jump (walk or step feet back, do body
squat instead of jump) - go at YOUR own pace

4- Floor Wipers (0:30)
 - lie down on the floor and hug your belly button into your spine - with straight legs,
bring your legs up to the left, down, then up to the right - MOD: use bent knees to take
the pressure off your lower back - great for lower abdominals

5- Star Plank Walk Outs (0:30)
- start standing - take your hands to the mat and walk them out into a plank, but go
beyond a plank with your arms out wide (star position) - hold it - walk your hands back
and stand up - repeat - really pay attention to holding your core in tight each time you
walk out in plank

6- Single Leg Deadlift to Lunge (0:15 each side)
- hold on to a wall or chair if you need help with balance - stand on one leg - lean
forward, then step back into a reverse lunge with the lifted leg - make sure your knees are
tracking in line with your toes - hinge from the hips - switch legs after half your time way

7- Alternating Crescent Kicks (0:30)
 - kick your legs up in a half circle - alternate - arms up in fighter stance - do alternating
crescent knees if a straight leg feels like too much - great for your lower abs and booty


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