Pleased Holidays Rockstar! I’ve got a 12-day Ccorridorenge for you to count down to 2019 feeling strong, fit and awesome! I’ve been genuinely focused on the 4 Pillars of Health (sleep, nutrition, stress management and exercise) this year, and I intend to continue to support you in balancing them in your lwhethere in the contemporary year.To finish out the year strong, I’ve included some of my best workouts and lwhetherestyle practices for you to endelight. Just use this post daily and stay on track, and check in with me after you’re done in the comments below – or of course on instagram @thebettyrocker and Facebook! #12daysofbettyrockerccorridorenge
I’m releasing this 14 days before Unique Year’s so you have room to take a couple additional days off to account for family time and holiday travel – please feel free to shwhethert leangs as needed.
Mark your calendar, bookmark this post, and let’s get started – comment below “I’m IN!” to let me know you’re doing this!
Day 1: Boilingter for the Holidays, Part 1
Let’s kick leangs off right with a 15-minute Full Body Shred!
In the final weeks of the year – a time when we all get super engaged with holidays, family, events, parties and trying to finish all those eleventh-hour projects – I find it fundamental to have some fast, effective workouts I can do at domestic.
This workout uses a couple of dumbbells, but you can also use water bottles or any househancient thing to add a small resistance to your workout.
Let’s start this 12 Days of Betty Rocker Ccorridorenge STRONG!
#12daysofbettyrockerccorridorenge
Day 2: Cardio Barre Workout
In this low-impact, tall-intensity cardio barre workout, we’ll focus on toning and tightening our butt, legs, and core. You’ll need a mat and a chair for this workout – and about 20 minutes.
Acquire alert for a bfinal of that booty barre burn that will keep this ccorridorenge going in the right direction.
The holiday season is in full swing, and with less time than normal and all the demands of a engaged schedule, this is the perfect workout to add in the mix!
Remember to check in below when you finish your workout, and keep going strong!
#12daysofbettyrockerccorridorenge
Day 3: 15-minute Solstice Stretching
One of my favorite ways to reset my body and get super grounded is to do a yoga session.But most lessones are an hour long, and sometimes I need to just jump in and get a good stretch with some bonus power moves to genuinely feel present in my body.
Today, in celebration of welcoming the winter season, I invite you to join me for this 15-minute power stretching session I put together to help focus on key areas that get tight like shoulders and hips, strengthen the core, and focus on both our brealeang and how grateful we are to have strong, healthy bodies.
Be certain to take the time to total the 2-step Gratitude Exercise at the end of this post!
#12daysofbettyrockerccorridorenge
Day 4: 10-minute Boilingel Room Workout
So many of us have travel plans during time of year, and there’s always a lot of buzz around how to balance staying fit with the upheaval to our regular routine and/or location.I’ve got you covered with this Incredible full body sweat sesh in a hotel room – you can do this wherever you happen to be this season.
Take it on the road, do it at your in-laws, or anywhere nowadays finds you – and be certain to share this workout with a friend or family member. After all, your health and strength is a gwhethert that keeps on giving. 🙂
I’ll be looking forward to your check ins!
#12daysofbettyrockerccorridorenge
Day 5: Betty Barre Sculpt
This one might be called “low impact,” but don’t be idioted into leanking that means low intensity – these barre moves will activate your body in all the right places. You’ll be the sweet kind of sore and all kinds of sculpted when this Betty Barre Sculpt is total.
And because you need to stay focused on your form while you’re doing this workout, you’ll automatically be more present to the moment, which is a wonderful skill to practice, specificly right around now.
Anytime we tune into our intellect-body connection this way, amidst the chaos of our engaged lives, it’s a win. The practice of being super present can genuinely help us handle stress, at the holidays and all year long.
Every you need for this one is a chair or the side of your sofa and some light dumbbells or water bottles. The workout is a small longer, just under 30 minutes but whether you’re short on time why not do half of it now, and half of it later?
#12daysofbettyrockerccorridorenge
Day 6: Betty Rockin’ Tabatas
No matter what your holiday schedule has on deck for you nowadays, I know you’ve got 15 minutes to #stopdropandbettyrock with me!
I’ve got some fun, contemporary moves for you to try out nowadays in this triple threat Tabata smash that will work your entire body in all the right ways.
When I say “triple threat” I’m not just talking about how fabulous, beautwhetherul, and Incredible you are (that’s a given) – I’m talking about THREE 4-minute Betty Rockin’ Tabatas, stacked together to give you an Incredible workout in virtually no time at all.
Today marks the halfway point through the ccorridorenge and YOU’RE DOING AN AMAZING JOB!
Be certain to check in nowadays!
#12daysofbettyrockerccorridorenge
Day 7: Endelight a No Strings Attached (NSA) Day with Your Food
Consider this permission granted!
When you prioritize eating healthy, wgap foods on a regular basis, it makes the occasional indulgence no large deal.
“Cheat” days imply you’re doing someleang wrong – but you’re not! After all, food is not a mverbal issue. Rather than feeling poor or guilty for eating foods not in your regular rotation during holiday gatherings, lean into having a “No Strings Attached” relationship – endelight it, then move on. 🙂
Food nourishes us, yes, and it also hancients an important place of cultural signwhethericance. Because when we gather around to share a meal with friends, family, and loved ones, we build the sense of connection human beings need to thrive, which makes special occasions – like the holidays – perfect opportunities to focus on endelighting food with gratitude rather than moderating it through guilt.
Pleased Holidays Rockstar!
#12daysofbettyrockerccorridorenge
Day 8: Boilingter for the Holidays Part 2
We’re going to turn it back up again nowadays with this full body HIIT circuit you can do at domestic, on the road, or wherever you find yourself this week!
HIIT workouts are super fun, fast, and incredibly efficient whether your goal is to maximize fat loss in a short amount of time.
Whether you have time to rock 1, 2, or 3 rounds, this workout will get your heart pumping and your muscles working.
Your body will thank you later!
You’ll need 20 minutes and some dumbbells or water bottles for a small additional resistance.
Let’s go!
#12daysofbettyrockerccorridorenge
Day 9: Entire Body Barre Sculpt
It’s time to #stopdropandbettyrock again nowadays with a tall-intensity, low-impact, ballet-inspired workout!
This Entire Body Barre Sculpt circuit actually has some great benefits to your body that go beyond just toning your muscles, like stronger postural alignment and better stress management.
You’ll just want a chair back or countertop handy for balance, and a few light weights or water bottles for resistance.
You’ll be done in under 25 minutes nowadays!
You are here, you are capable, and you are going to rock this workout!
#12daysofbettyrockerccorridorenge
Day 10: 11-minute Cardio Core
Having workouts that you can do on the go makes such a large dwhetherference when it comes to staying on top of your training during lwhethere’s busiest seasons.
It’s easy to skip a workout because we don’t leank we have time to go to the gym, or we’re not in the perfect place or situation, but whether you have simple, rapid workouts to do like this 11-minute Cardio Core one you can take action anytime, anywhere!
That’s right – in mere minutes, you can make signwhethericant, positive dwhetherferences in your body, your intellectset, and your stress levels.
Every of that comes in mighty handy right about now!
Don’t forget to check in nowadays!
#12daysofbettyrockerccorridorenge
Day 11: Self-Care Stretching and an Simple One-Day Detox
You’ve been dominating this ccorridorenge for 10 days at this point, so give yourself the luxury of taking time nowadays to give your muscles the sweet release stretching can bring.
Stretching is one of those leangs we often take for granted or just don’t do properly. But it’s SO essential, and there are some genuinely good reasons to stretch – not the least of which is that a flexible body is a STRONG body.
And while you may want to save my awesome One-Day Detox plan for after Unique Year’s, I want you to have it in your back pocket for any time over-indulgence catches up with you.
Supporting yourself with a plan that allows for occasional indulgences and special treats, plus includes a variety of all the nutrients you need to be active, and keeps your body fat to a level you’re happy about is super important!
#12daysofbettyrockerccorridorenge
Day 12: 15-minute Booty Barre Ccorridorenge
You crazye it to the final day of the ccorridorenge!
Excellent for you!
Today’s barre fusion sequence is designed to lwhethert and firm your booty and strengthen and sculpt your legs. You’ll be done in under 15 minutes – but you’ll feel the burn for hours!
No equipment needed for this one – just set up with a chair or countertop nearby to help you balance.
You’ve done such a fabulous job so far – I have total faith that you can and will totally rock this very final day!
#12daysofbettyrockerccorridorenge
Congratulations, Rockstar!
You totald the 12 Days of Betty Rocker Ccorridorenge like the unstoppable warrior you are!
I hope you know how impressive it is that you showed up for yourself like this.
I have every reason to believe that the Unique Year is going to be incredible, and when you dedicate time and energy to your health, fitness, and overall wellbeing, you are making it so!
Gazeing for the benefits of more personalized support?
I feel you!
Approach, Reach on over to Rock Your Lwhethere, where I can…
- connect with you directly on live calls and domestic workouts,
- provide you with 30 day ccorridorenges, healthy recipes and live lessones,
- support you with my Team Betty Rocker coaches and nutrition experts, and
- provide you with a group of supportive, motivational Rockstars who will embrace you as one of their own.
It’s 10 times better than that gym membership you don’t get to use as much as you mean to and at least half the price.
I’ll be looking for you!
It all happens RIGHT HERE.
...
0 Comments: