Yes! You’ll need some equipment, but the program includes follow along videos so you can do it with me and see options for using your dumbbells, swiss ball and stretchy bands. There are also shorter tutorial videos included for every move which are perfect for use at the gym that show how to use some machines and barbells for heavier lifts that you’d typically do there.

Progressive overload, which is adding weight/resistance incrementally, is what gives you results quickly – so having access to weights that go up in small increments is ideal. Many of the exercises you can begin with at a very light weight or bodyweight, but as you get stronger you’ll want to add weight.

The workouts and meal plans are laid out in a very easy to follow manner – so I’d say this program isn’t “hard” it’s challenging! So you will see results.

Like everything in life, you will get out of it what you put into it – and you’ll have to do the work to see the results!

This is a different format of training than some of my other bodyweight or HIIT style workout programs you may have tried (30 Day #makefatcry Challenge, 90 Day Challenge). The workouts are longer, as it’s a different kind of training.

In Phase 1 (the first 4 weeks), you’ll dedicate 4 days a week to the lifting workouts, split between upper and lower body circuits. These workouts take between 45 min to an hour to complete (to account for warm-up, changing weights, resting, stretching, a HIIT finisher or an ab circuit to finish).

In Phase 2 (the second 4 weeks), you’ll do 3 days of full body power strength training (also 45 minutes to an hour with the warm up, strength training workout, abs workout and stretching) and one shorter cardio day (20-35 minutes).

You will have the option to add another day of cardio or HIIT if you are at a more advanced level and properly fueling your body with balanced nutrition – but it’s completely optional.

You can also enjoy active recovery day movement like yoga, cycling, swimming and walking on your rest days.

Not at all. You can start from any fitness level and experience great results. With my follow-along demo videos, you’ll be able to learn form and use lighter equipment if you’re just getting started.

No matter how much experience you have, you will really progress with your fitness and physique!

If you are an experienced lifter, you’ll love how rapidly you progress and how easily you can challenge yourself with this 2-phase program. Along with the follow alongs, you’ll have quick videos that go over each move if you’re in the gym so you can focus on your equipment and your lifts.

If you’re a beginner, you’ll quickly master the exercises with the easy-to-follow full-length video tutorials and make rapid progress.

Definitely not. This program will help you shape and tone your body. You will definitely be building lean muscle. As you drop fat and strengthen your muscles, you’ll notice the shape of your body change – curves will appear in your calves, hamstrings and butt, your abs will become more apparent, your arms more toned and defined, and your back more visibly strong.

Just so you know, it is challenging to add muscle mass in general. Even men, who have higher levels of testosterone, have to work hard to add muscle. You are not going to get bulky just by adding heavier weights to your workouts – they will give you the opportunity to build shapely muscles and lose body fat. Bonus – as you add lean muscle, your body burns more calories at rest – so you’ll be burning more fat. Weight lifting, and heavier resistance training, sculpts those beautiful body lines.

This program is divided into 2 “phases,” which are just time periods, divided. In Phase 1, we’ll be doing upper body/lower body split workouts on different days to help you master the moves and build your strength with progressive overload.

You’ll watch your strength increase and fat start to come off your body as you build your foundation in Phase 1, then you’ll up the intensity and begin a brand new timing sequence that will take your results to the next level in Phase 2.

Progressive overload is exactly what it sounds like: adding heavier weights over time to facilitate adaptation from your body. The adaptation is increasing your strength and muscle mass- so you are progressively (increasing over time) overloading (increasing weight) your muscles with weight heavier than they are used to using.

The plans are very easy to follow, and you are unique – you can adapt them to suit you easily. You do not have to follow them exactly, and I don’t recommend it.

I would recommend beginning by browsing the recipe guide to see what recipes you’d like to try. Ease into the eating plan – focus on incorporating more whole foods, having a daily green smoothie, including protein in all your meals, and check out the daily menus for ideas.

The plan includes Vegetarian options, and all the recipes are gluten and dairy free.

When you build your daily eating around whole foods with balanced nutrients your body will quickly respond with more energy, support your lean muscle development for more tone, and you’ll lose excess body fat.

Totally. You’ll have a secure login and password that will give you access from any device you’re on.

If you ever lose your login, you can send an email to support@thebettyrocker.com and we’ll re-send it to you!

Yes you can! With the formatting in this program, you will NOT need to workout every day. Plus, with the follow along video option, you can do this from home, saving you even more time.

You’ll be efficiently and productively using the time you are working out to make serious progress so you can enjoy the rest of your life – and the way being strong and shredded will make you feel!