30-Day Booty + Abs Challenge

The workouts vary in length, but generally between 20-30 minutes.

The first time you watch the workouts, you’ll want to review any form notes as well, to learn the best form and variations on the moves to do with or without equipment.

This program is 100% digital, which means portable, affordable and accessible on any device you’re on, so you can enjoy it at home or on the go.

You won’t get anything shipped to you – instead, you’ll get instant access to ALL the elements of this program, the workout guide, the videos and the calendar.

You’ll be able to use this program on ANY device – your computer, laptop, portable device or phone and you’ll have access to it forever!

It’s very important you don’t train on an injury, and always exercise without pain.

Exercise creates inflammation in the muscles. In a healthy system, this load is what helps grow and define muscle, but on a weakened system it can compromise the immune system and slow down the healing process.

Please check with your doctor before beginning an exercise program.

There are many modifications shown for the exercises, but these are geared toward different fitness levels. It is expected that you have full ability to exercise and are injury free.

Your body will start responding when you start this program. You will feel and see results very quickly – and it is sometimes hard to see your body changing if you’re looking in the mirror at yourself every day, which is why I recommend taking progress pictures every 7-10 days, so you can compare them side by side.

For the BEST and FASTEST results, it’s very important you follow the 30-day program, eat well balanced, nutrient-dense meals (any of my meal plans would give you the same kind of result as me, as this is exactly how I eat and train), and STAY CONSISTENT.

Yes you can! For any moves that include optional equipment I’ll show you how to do them either with or without. You can also do this program at the gym if you wish.

The optional equipment you can use includes a swiss ball, small stretchy bands and dumbbells, but you’ll be able to get a killer workout with or without it!

Yes, these workouts are designed for all fitness levels – and I show you lots of variations throughout to progress or take it slow.

No matter what level you’re at, it is essential that you watch for the form cues, and use the modifications and listen to your body. Always work within your limits, and pain-free. Pause the video if you need more rest, and take your time!

If you’re advanced, I recommend using the weights and equipment and increasing the resistance and your pace to challenge yourself. The workouts challenge me, and they are very easy to make more or less difficult simply by increasing/decreasing pace or resistance (optional weight).

Yes you will! I’ve made 2 specialty calendar tracks that you can choose from to help you maximize your results in perimenopause. You can choose the one that fits your schedule the best! Here is some more information about perimenopause, and why these options will really help you see great results:

• In perimenopause, our cycles start to become more erratic, and things that used to work for you might not be working anymore because you don’t have the same regular fluctuation of estrogen and progesterone.
• Don’t start training more and eating less (a common mistake). This can have the unwanted effect of spiking your cortisol, causing more muscle breakdown and fat storage, and depleting you of the resources your body needs for tissue repair and regrowth.
• I recommend resistance training and explosive cardio with strategically timed recovery days - which is exactly what this program provides - so your body can recover effectively and lower the natural inflammatory response that we get from a tough workout.
• The rest you take will help reduce the inflammatory load created by the workout (we are breaking down muscle when we train), and upping your protein intake will help ensure you have the building blocks needed for tissue repair (As we age, we don’t absorb the aminos from our protein as easily - meaning we might need to eat more protein for our body to be able to do the same amount of work when we’re over 40).
• Overtraining will keep you in an inflamed state that your body can’t catch up from as easily as it used to, and coupling that with under-eating or low protein intake means you’ll stay stuck, and may gain body fat.
• I’ve created 2 tracks in this program that are optimized for you to get the best results!

I have seen women in this life stage get amazing results when they follow my training guidelines, and train smarter and more strategically!

Yes you will! I’ve made 2 specialty calendar tracks that you can choose from to help you maximize your results post-menopause. You can choose the one that fits your schedule the best! Here is some more information about this life stage, and why these options will really help you see great results:

• Post menopause we no longer have the monthly cycling of estrogen and progesterone, and our estrogen levels (particularly the E2, estradiol which had the biggest impact on muscle building) has dropped off.
• While we no longer have the same stimulus from those circulating hormones, we can still create a highly effective muscle stimulus and see real fat loss happen when we train with an aim to challenge the muscle to respond, take the recovery we need to repair the tissue effectively, and intentionally fuel our body with the building blocks for that repair and rebuild phase.
• The resistance training and explosive cardio this program contains is the perfect approach to create the muscle stimulus you need to make up for what your fluctuation hormones used to help with, and I’ve strategically placed your recovery days to give your body the time it needs to rebuild, repair and grow strong.
• We need the right fuel - particularly the amino acids from protein - to complete this muscle stimulation process. Since we don’t absorb the aminos as easily at this stage of life it’s important to increase the amount of protein you’re eating if you’re looking for that response and tissue support.
• Building muscular strength and improving bone density and body composition (losing body fat) is still completely within your reach. You just need a new approach that’s more strategic, not “more workouts and less food.” The 2 tracks I’ve created for you give you the perfect path to follow!

I have seen women in this life stage get amazing results when they follow my training guidelines, and train smarter and more strategically!

These workouts combine agility, speed and strength moves in a specific workout combination designed to sculpt lean muscle and burn fat.

You’ll be targeting the EXACT muscles that will both give you a defined shape and make you stronger for your daily activities and workouts.

Using this plan (with proper nutrition) will tone and strengthen your legs, sculpt and lift your glutes, and define and sculpt your abs.

Right away! As soon as you enter your billing information, you’ll receive an email with a secure login and password so you can instantly access your brand new program from ANY device. You’ll have forever access to this once you have purchased it!

Yes! I created a video and a written guide for each complete workout where I will go over each move with you and describe the form that will help you get the most out of it and keep you safe and injury-free.

Then you will get your money back, no problem at all! If you aren’t satisfied with this program in 30 days (the full length of the plan), you can get a refund. Just write us at support@thebettyrocker.com, and we’ll be happy to help you!