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Meal Plans

7-DAY MEAL PLAN

#EATCLEANTRAINMEAN Learn More

30 DAY CHALLENGE MEAL PLAN

#30DAYPLAN AND COOKBOOKS Learn More

NUTRITON GUIDE and EATING PLAN

6 WEEK MEAL PLAN AND EASY EATING GUIDE Learn More

help me choose a meal plan

WORKOUT PLANS

30-DAY BOOTY AND ABS CHALLENGE

#SEXYSCULPT YOUR ABS AND BOOTY Learn More

HOME WORKOUT DOMINATION

#MAKEFATCRYCHALLENGE Learn More

90 DAY BODYWEIGHT CHALLENGE

#MAKEFATCRYCHALLENGE Learn More

LIONESS: WOMEN’S STRENGTH TRAINING PROGRAM

#60DAY GYM WORKOUT PROGRAM Learn More

help me choose a WORKOUT plan

COACHING PLANS

ROCK YOUR LIFE COACHING PROGRAM

#MOTIVATION, SUPPORT, AND COMMUNITY Learn More

what other people are saying

  • Ready to ROCK a home workout with me? Try this fun superset, from one of my Rock Your Life classes:
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3 rounds:
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1️⃣ Boxer Jacks (0:30-0:45)
2️⃣ Turkish Get Ups (5 each side)
3️⃣ Pivot Squats (0:30-0:45)
4️⃣ Prone Around the World (8-12)
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Follow along with me in the video for form cues and options for your fitness level. Do your best ❤️ and feel free to leave me any questions below 👇👇
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🌟Join my online home workout studio and have access to...
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✅ my complete and ever growing collection of hundreds of home workouts,
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✅ tons of 30-day challenges, and
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✅ an incredible support community!
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➡️ Get a 30 day trial right here: https://thebettyrocker.com/coaching/
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Keep moving, keep shining, and pass on the good vibes and home workouts with someone who could use them ❤️
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#stopdropandbettyrock #thebettyrocker #homeworkout
  • Let's #stopdropandbettyrock with this awesome full body shred - just 3 moves! You can grab some optional weighted objects to add resistance to this one - water bottles, water or laundry jugs, or dumbbells all work great 💪
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3 rounds:
1️⃣Bird Dog Crunch (8-12 each side)
2️⃣Sumo Squat (8-12)
3️⃣Lateral Lunge to Biceps Curl Press (10 each way)
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For no-equipment workouts, MORE home workouts and just all the good resources to keep you motivated, use the videos on my blog:
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➡️https://thebettyrocker.com/my-workouts/
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This workout is one of three supersets from a Rock Your Life class (that's my online home worrkout studio) that I taught earlier this year. Members have full access to search the workout library for workouts by length, body part they want to train, type of workout and more!
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If you're looking for some motivation and positivity, grab a 30-day trial to Rock Your Life today and get access to all the workouts, the CHALLENGES if you want to follow a plan, plus our epic women's fitness private community to support you on the journey!
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⭐️https://thebettyrocker.com/coaching/ ⭐️
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Keep moving, stay present, love yourself the most, and use any of the resources I have that sound useful. 🤍
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#homeworkout #thebettyrocker
  • “You must not be defeated.” As you think back to the many times you persevered through challenges, the many times you kept going in the face of your fear, the many times you kept trying even though you didn’t know if things would work out - remember:
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🤍You are resilient.
🤍 You have hidden strength.
🤍 You have a big heart.
🤍 You have courage.
🤍 You are creative.
🤍 You are capable.
🤍 You are going to get through this, because of who you are.
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Remember. And pass it on. 🤍 We are not alone, though we may be at home.
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#bettyrockerlovesyou 
#stayhome #stayhealthy
  • Cardio Abs Blast 🔥feel the BURN!!
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3 rounds; 0:30 each move - let’s go!!
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1️⃣ Side Knees to Elbows/Heismans/the Dance of the Elves 
2️⃣ Floor Wipers - knees bent, straight or in between
3️⃣ Ankle touches
4️⃣ Plank Jump one - elevated or on the mat; slow or fast
5️⃣ Superwoman Back Circles
6️⃣ Cross Body Mountain Climbers - elevated or on the mat
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Slide 7️⃣ is how I’m making sure to get my protein and greens 🥬 in every day - @wholebetty Berry Green Protein 💚
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Slide 8️⃣ is me in my “What Would Betty Rocker Do” tank 😂 something I (Bree) ask myself regularly haha
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Don’t stop moving!! Keep going! You got this!
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Lots of free resources on my blog for you with #homeworkouts to choose from!
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Check in and let me know how you’re doing today! ⬇️⬇️
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As for me, I’ve been BUSY! If you’re on my email list, I sent you a special gift 🎁 today plus a little workout plan to follow through Friday, hope that was helpful?
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If you’re in Rock Your Life, that gift is already in your BONUS SECTION ❤️❤️ and we rocked DAY 3 of the #makefatcrychallenge2 today!
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Wherever you are, whatever you’re doing, I’m here for you, the Team Betty Rocker coached and I care about you and want you to have resources that meet your needs!
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Stay moving, get sleep, keep breathing and stay nourished rockstars. You are strong, you are powerful, you are awesome, and we love you! ❤️❤️
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#stopdropandbettyrock
  • We kicked off Day 1 of the #makefatcrychallenge2 today with this Full Body Burn that progressed in each of the 3 rounds!
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Here is round 1 for you, and if you want to take this challenge with Rock Your Life, use the link in my bio @thebettyrocker and get a 30-Day Trial today! 💜
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3 rounds, 0:30 each move:
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1️⃣ Full Body Extensions
2️⃣ Walking Planks
3️⃣ Lateral Shuffle to Kicks
4️⃣ Sit Up Cross Punch
5️⃣ Glute Bridges
6️⃣ Slow Burpees
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Working out from home can be incredibly fun and effective!! Remember there are TONS of free resources on my blog, thebettyrocker.com - link in my bio for all the things you may want to access!
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Keep on rocking and remember you are awesome!
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#stopdropandbettyrock #bettyrockerchallenge #thebettyrocker #homeworkouts
  • A few nice stretches from today’s bonus yoga 🧘‍♀️ and breathing flow - definitely try out the breathing exercise in the last video, it will bring you into a very calm and peaceful state and you can use it anytime 🙌🏼 many thanks to Emily Fletcher, founder of @zivameditation for teaching me that this week ❤️
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Full follow along video is posted on thebettyrocker.com - use the link in my bio to get it along with all the other days of the challenge @thebettyrocker
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Hope this finds you well ❤️
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And I hope to see you Monday in Rock Your Life as we kick off the 30-day #makefatcrychallenge2!
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You can use the link in my bio @thebettyrocker to get a 30-day trial so you can take my online home workout studio for a test drive and see if it’s a good fit for you 💜
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✅Along with all the accessible 30 day challenges (take a new one every month if you like a challenge!) there are....
✅ new classes 5 days a week,
✅a private women’s fitness community where the coaches and I support and answer questions, and
✅ full access to the entire workout library that you can use anywhere, anytime to #stopdropandbettyrock 🙌🏼 find the perfect workout by how much time you have, or what body part you want to train, or what style of exercise you want to do.
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✅Options for all fitness levels, and personalized support is available inside the private group.
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➡️There’s never been a better time to try this out! Read more about everything you get and take the 30-Day trial for $1 via the link in my bio @thebettyrocker
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💪All of the first 5 workouts from the 5-Day challenge are on thebettyrocker.com blog (link in my bio) and aren’t going anywhere, so feel free to use them, along with all the other free workouts and resources I have there for you, and share them with your friends and family.
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💪This is an exceptional time to stay healthy - and along with sleep, nutrition and stress management, exercise will support your healthy body and you can stay fit from your house with my workouts.
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Check in below and let me know how you did with the 5-Day Challenge and how you’re doing in general ⬇️⬇️
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#bettyrockerlovesyou #thebettyrocker
  • 5-Day Home Workout Challenge DAY 5: FULL BODY HIIT STRENGTH 💪
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Today’s full follow along is posted on my blog along with all the other days of this challenge - link in bio @thebettyrocker ⭐️
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Ready to #stopdropandbettyrock ? Let’s go!
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➡️Here’s what you’ll need:
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💛 A little space to move
💛 An elevated surface (optional - good for modifying any plank poses)
💛 Weighted objects like water bottles, water jugs, laundry jugs or dumbbells
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➡️ The 4th Pillar of Health is one I KNOW you are rocking - it’s EXERCISE! And I want you to KEEP ROCKING IT!
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Today may be the last day of this live challenge, but there are tons of free workouts on my blog,
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…..and I invite you to join us for our #makefatcry2 live 30-Day Challenge - starting ⭐️🔥MONDAY in Rock Your Life!🔥⭐️
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Get a 30-Day Trial to ROCK YOUR LIFE, the online home workout studio for just $1, and start the challenge with us - link in bio @thebettyrocker
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TODAY’S WORKOUT:
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3 rounds; (0:30-1:00 each move)
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1️⃣Mountain Climbers
2️⃣Half Get Ups
3️⃣Knee drivers 
4️⃣Sumo Squat Calf Raise series
5️⃣Sumo squats with back pull rows
6️⃣Alternating reverse lunges with bicep curls
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💪 Hope you enjoyed today’s workout!
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Share it with a friend or family member!
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I’ll be back for our bonus yoga flow and check in tomorrow!
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Look forward to starting #makefatcrychallenge2 inside Rock Your Life this Monday! Use the link in my bio for a 30 day trial and join us! @thebettyrocker
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Be sure to check in and let me know how today goes for you! ⬇️⬇️
  • 5-Day Home Workout Challenge: DAY 4 TOTAL CORE DOMINATION
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Today’s follow along full workout and all 3 previous days of this challenge are posted right on the thebettyrocker.com @thebettyrocker for links to everything -  including a 30 day pass to Rock Your Life if you’re up for our 30-Day #makefatcrychallenge2! Starts Monday!
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Here’s what you’ll need for today:
💙A little space to move
💙An elevated surface (optional - good for modifying any plank poses)
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TODAY’S WORKOUT:
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3 rounds; (0:30-1:00 each move)
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1️⃣Full Body Extension to Alternating Knee Cross
2️⃣Squat Thrust Twist Punch
3️⃣Superwoman Hold with Arm Circles
4️⃣Prisoner squat with knee outs 
5️⃣Push Up to cross under crunch
6️⃣Reverse Burpees
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💪 Hope you enjoyed today’s workout!
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Be sure to check in and let me know how this goes for you! ⬇️⬇️
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Share this challenge with anyone who needs some great #homeworkout options right now!
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#stopdropandbettyrock #absworkout #thebettyrocker
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