20 minutes of total body strength

Equipment: Heavy objects, low-elevation surfaces, or thick folded towels
Pyramid Format: Round 1: 15 seconds | Round 2: 30 seconds | Round 3: 45 seconds | Round 4: 30 seconds | Round 5: 15 seconds. Rest 15 seconds between each move and optional bonus move.

Pyramid 1

Squat Push Bicep Curl

• Start standing on top of the mat with your core braced and chest straight, holding a weight in each hand.
• Bend your knees and place your weight on the mat beneath your shoulders, then jump your feet back into a high plank position, shoulders stacked over wrists, core braced, back flat, and gaze neutral (not up or down).
  • If the edges of your weights are flat, you can hold them throughout the movement – if they are round, place them outside your shoulders and place your hands under your shoulders, directly on the mat
• Jump your feet onto your hands, then push through your heels to return to standing with the weights in hand.
• From a standing position, core braced, palms facing forward, shoulders back and down (as if leaning against a wall), bend your elbows and curl the dumbbells to shoulder height.
• With control, lower the weight to the starting position. Note that your elbows remain within your chest during the curl.
• Repeat this sequence for the specified time.
• MOD: Reduces the impact of this move by canceling the jump on the plank and stepping in instead.

Rest: Calf raises

• Stand with feet hip-distance apart, core braced, chest lifted, shoulders back and down (as if leaning against a wall), holding a weight in each hand at your shoulders or sides.
• With control, lift your heels as high as you can off the mat and slowly lower them (be careful not to shift your weight from side to side or lean forward).
• Repeat this for the specified amount of time.
• MOD: Remove the weight and perform the move using only your body weight.

Pyramid 2

Lateral undersquat

• First, hold a weight with both hands on your shoulders and stand on a low, high position.
• Keeping your core braced, plant your right foot into the mat, push your hips back, keep your chest straight (don’t bend forward), return your weight to your heels, and keep your knees in line with your toes.
• As you return to standing, drive through your heels and squeeze your glutes, then step your right foot back to meet your left foot on the elevated floor.
• Repeat on this side for the specified amount of time.
• On the next round, switch sides, plant your left foot down, and continue alternating sides each round.
• MOD: Remove the weight and perform this exercise using only your body weight, or perform a regular squat without deficiencies.

Rest: Standing with side leg raises

• Start standing upright using your core.
• Keeping your hips square, lift your right leg laterally, then lower it under control.
• Repeat on the same side for the specified amount of time.
• For the next round, switch sides and lift your left leg. Continue alternating each round.
• MOD: Grab the back of a chair or place your hands on a wall to help maintain balance throughout the sequence.

Each workout kit comes with a free bottle of protein (your choice of flavors!)

workout set Contains a range of what your body needs before, during and after exercise to support lean muscle and optimize recovery. Combine a healthy whole-food diet with a balanced Betty Rocker training program for best results.

Pyramid 3

KANG Squat and pull-out row

• Start by standing with your feet hip-width apart, holding a weight in each hand, core braced, shoulders back and down (as if leaning against a wall).
• Bend your knees to align with your toes and push your hips back to squat.
• Pressing through your heels, straighten your legs, keeping a flat back and hinge at your hips, and bring the weight to your calves with your palms facing your body.
• Pull your elbows out and back into a backward row, squeezing between your shoulder blades.
• Be careful not to round your shoulders, control the weight close to your calves, then drive through your heels, squeezing your glutes with your supported core, and return to standing.
• Repeat the sequence for a specified amount of time.

Rest: lateral raises

• Stand with your core engaged, chest lifted, shoulders rolled back, and weights in your hands.
• Keeping your chest down and your core engaged, raise your arms to your sides, keeping your elbows slightly bent, and lead with your shoulders and elbows rather than your wrists.
• Slowly lower the weights back to your sides and repeat with control for the designated amount of time.

Pyramid 4

Cobra Squat to Overhead Press

• Start in a kneeling position, chest tall and core braced, holding a weight in each hand on your shoulders.
• Step forward with your left foot, planting your whole foot on the ground and driving until you are standing, pressing the weight in your right hand up toward the ceiling without shrugging.
• With control, return the weight to your shoulders as you step out with your right foot, then return to a kneeling position with your left foot.
• Switch sides and repeat the sequence alternating for the designated time.
• MOD: Remove the weight and perform the movement using only your body weight.
• Place a rolled towel, mat, or pillow under your knees to provide extra cushioning.

cobra squat to hammer curl

• Start in a kneeling position with chest straight and core braced, holding a weight in each hand at your sides.
• Step forward with your left foot, land with your entire foot and drive until you are standing. With your palms facing your body, bend your arms at the elbow and curl the dumbbells to shoulder height.
• With control, lower the weight as you step out with your right foot, then return your left foot back to a kneeling position.
• Switch sides and repeat the sequence alternating for the designated time.
• MOD: Remove the weight and perform the movement using only your body weight.
• Place a rolled towel, mat, or pillow under your knees to provide extra cushioning.

Rest: Fire hydrant

• Start in a tabletop position with core braced, shoulders over wrists, and hips over knees.
• Keeping a neutral gaze (not up or down), keeping your belly button tucked in toward your spine, your back flat, and your right leg bent at 90 degrees, lift your leg to the right, stopping at hip height.
• With control, lower your legs to the starting position and repeat for the prescribed time.
• For the next round, switch sides and lift your left leg. Continue alternating each round.