If you’re a LIONESS training type, you prefer the tundra of the gym to conquer your training. Like the mighty lioness, strength and grace is your game.

Chances are you know your way around the gym, but would like to have a bit more direction and confidence when it comes to key lifts and sequencing for a workout program that gets results.

You may be struggling with the motivation you need to actually get TO the gym and do those workouts. You may sometimes be harder on yourself than you should be for the way your body just doesn’t seem to respond, even when you’re really making an effort.

At times, you may feel overwhelmed by all the conflicting information about how you should be eating or training or what program is best for you.

The truth is, you need a program that fits YOUR lifestyle, one that you can stick to consistently.

I realize how frustrating this can all be, so here are my recommendations that should help address the root causes of your nutrition and fitness challenges with a simple approach…

For Lioness Training Types I Recommend…

1. Focus on Mastering KEY LIFTS:

Focus on mastering key lifts that target major working muscle groups like Deadlifts, Squats, Presses and Lunges to really tone, tighten and sculpt your physique.
Important things to keep in mind with all of these lifts is alignment with your joints, core engagement and working within your limits safely.
Use a spotter or a mirror to watch yourself as you go, and never push yourself to the point of pain.

2. Focus on QUALITY over QUANTITY:

Making your form the primary focus of your training (rather than how many reps you can hit) might seem counterintuitive, but without proper form you won’t be activating your muscles properly, and under load can cause strains and injuries to your joints, bones and muscle.
Work on mastering the form of the lifts before going up in weight or reps.
When your butt muscles are properly engaged for example, every lift you do activates and engages them fully - so you get the full benefit from your workout.


This is the technique I use when I’m lifting to add beautiful sculpted lines to my abs, a lifted booty, toned arms and legs and drop body fat.
By learning key lifts and sequences done with good form, you can safely and efficiently increase either your weight or reps in subsequent training sessions so you can continuously challenge your muscles to new levels and increase the toning and sculpting benefits of your workouts.

4. Program SEQUENCING:

Follow a program that targets the right muscles during the workout, and allows for muscle recovery between workouts.
Neurologically your system needs to recover after a heavy lifting session so it’s important to have a properly sequenced program.
I use two different styles of this to keep it fresh and save me time: One - a 4-day a week lifting program that focuses on 2-upper body and 2-lower body days (with adequate room for rest in between or additional mobility and cardio workouts).
And two - 3 day a week training cycle that includes full body workouts, 2 more focused on lower body, 1 focused on upper body to help me maximize my time even more and recover during a busy week.


Without the proper fuel, your efforts in the gym will not show up in your physique.
To really see the muscle, you have to feed it appropriately.
That means whole food sources of carbohydrates, protein, fats and greens - balanced appropriately for you.
Make sure you have a great resource for healthy recipes that include the nutrients you need and avoid foods with added sugar, processed ingredients and excess sodium for optimum results and to maximize your fat burn, and include superfoods (see #7) for optimal health!

The recommendations above are not intended to take the place of seeing a doctor. It’s important to work directly with a healthcare provider who can help assess any health concerns in-person. My goal is to provide you with lifestyle recommendations to help you achieve a fit, healthy body that you love using a simple system that fits your lifestyle when it comes to exercise.

Check your inbox over the next few days for more information from me on how to take care of your body from the inside out.

If You’re Ready To Start Rocking Your Body Today,

I’ve put together a Customized LIONESS-Type Training System for you that will give you the perfect solution to train in the gym….

The Lioness-Type Training Solution Includes:

Betty Rocker’s Complete 8-Week Lioness Strength Training Program

Start Now
“I can’t even believe my results! I just followed the workouts and followed the eating plan. I think the eating plan combined with the workouts is what got me these results. I could see my body changing and it felt amazing. Thank you so much for this program!”

Julie M.
“I just want to share my progress pics. I’ve lost 20 pounds! #muscles”

Amy P.
“I use Lioness whenever I want to quickly add lean muscle to my body and get an amazing result. I loved writing this plan and use it all the time!”

Betty Rocker​
“Pre Lioness on the left and post-Lioness on the right. I definitely see results. What a great program. I am so much stronger and have lots more energy.”

Angela J.​

*Individual results may vary and may not be typical or representative of what you might expect. To learn more about our community’s experiences with our programs look at our Testimonial Support page.


Lioness Strength Training will give you SO much more than a better body. It will reveal a whole new version of YOU.

The You who breaks hearts and breaks rules. The You who never has to HIDE any part of who she is….

Because YOU have ALWAYS been Beautiful.


Proud to show Your Hard Work.

A Role Model and an Example to the people in Your Life.

An Action Taker who Never Settles. A Fit Badass with the Heart of a Lioness.

Yeah, that’s You alright – More than a Woman, You’re a MAGNIFICENT CREATURE.

Here’s How It Works:

Sculpt Your Body with this Tailored Program to Carve Out
Your Leanest, Most Beautiful Physique….


  • Add lean, beautiful muscle to your physique in phase 1 and 2, with specially sequenced workouts that will carve out lean, sculpted legs, a lifted booty, shapely arms, flat abs and a strong back
  • Work your body on the right schedule with timed training designed to stimulate the perfect blend of tissue growth and repair


  • Designed for a woman’s body, these workouts are specially sequenced so you will add lift to your booty, curve to your hamstrings, definition to your back, and tone to your abs. No bulky muscle here! Just lean, sleek Lioness lines!
  • Exude inner confidence in anything you’re wearing, from that little black dress to your yoga pants as you define the shape and strut you earn with these workouts!


  • Watch the body fat effortlessly disappear, watch the way your clothes begin to fit differently
  • Muscle burns more calories at rest than fat or any other body tissue. as you add lean muscle to your frame, you’ll naturally lose more body fat

Your Complete Lioness Training Program Includes…

Workout Preview

Complete 60-Day Workout Program $249 VALUE

  • Effectively Track Your Progress with the Weekly Workout Trackers
  • Insanely Effective Weight Training Workout Program in 2 Phases


  • 4 days per week: Build your foundation with key lifts that work your entire body for strength, shape and shred.
  • Fast, fun and efficient workout finishers to maximize fat burn in less than 10 minutes.
  • Perfect abs formula to work your core from all angles.


  • 3 Days per week: Up the intensity with timed block workouts that build each week so you can add strength while you continue to sculpt a lean, mean physique
  • New workouts in phase 2 to keep your body guessing and avoid the plateau.


  • Video demos for every exercise so you can confidently do your workout with different equipment options.

INCLUDED: Workout Warmups $79 VALUE

  • Prevent Injuries and Make Your Workouts More Effective with a Warmed-Up Body
  • Follow Along Video Demos for Your Warmups,
    no equipment needed

INCLUDED: Ab Workouts $129 VALUE

  • Shred a Sexy Stomach with these Companion Ab Workouts
  • Done-for-you Sequencing so You Know When to Do Your Ab Workouts for Maximum Effect
  • Video Demos for Every Move, with Plenty of Variations for All Fitness Levels

INCLUDED: 8-Week Done-for-You Meal Plan $147 VALUE

  • Complete 8-Week Meal Plan
  • Family-Friendly Whole Food Recipes -Gluten Free, Dairy Free, plus Vegetarian Options Included
  • Grocery Shop with Ease Using Your Weekly Shopping List
  • Easily Prep Some or All of Your Weekly Food with Done for You Food Prep Steps
  • Eliminate all the Guesswork with Daily Menus, with room for Eating out
  • Complete Getting Started Guide so You can Get Maximum Benefit and Optimal Results

Special Bonuses – To BOOST Your Results

Workout Finishers $99 VALUE

  • Blast Fat with these 10-Minute HIIT Circuits and take your Results to the Next Level
  • Follow-Along Video Demos
  • No Equipment Needed – Do these Anywhere!

18 Dumbbell Complexes
from Coach Kate Vidulich $77 VALUE

  • 18 Dumbbell Complexes to ADD to Your Program!
  • Powerful Workouts that BLAST Stubborn Fat and SKYROCKET Your Conditioning!
  • Fat Loss Accelerators Exercise Index Included From Coach Kate Vidulich, Fat Loss Expert, BSC, ACSM, MCTT

10 Killer Kettlebell Workouts from
Coach Maddie Berkey $57 VALUE

  • 10 Awesome, High Intensity Kettlebell Workouts
    Strengthen Your Entire Body with these Efficient, Body-Sculpting Workouts
  • Complete Demo Document with Form Descriptions and Tips to Get More out of each Move
  • From Coach Maddie Berkey, Creator of MadWellness, Certified Holistic Nutrition Coach, CPT

20 Amazing Ab Workouts $67 VALUE

  • 20 Killer Ab Workouts to Tone and Tighten your Tummy!
  • Demo Video for Each Exercise
  • Tons of Variety so You NEVER Get Bored
  • Excellent to Add into the Lioness Program
  • From Coach Scott Colby, creator of Fit For Photos, CPT, published author and sought after speaker

Meet Your Trainer

Meet Your Trainer

Who is Betty Rocker? Betty Rocker is me! My name is Bree Argetsinger, but I’ve been called “punk rock Betty Crocker” since I was a little girl.

I created the Lioness Program after hearing over and over from my customers that they wanted the strength training program I was using!

But actually, the ONLY reason I figured out the sequencing I use now is because I really messed myself up about 10 years ago doing it WRONG and overtraining…

It’s easy to do.

I thought the more I did, the better I would look and feel….
….but I ended up burning out my adrenals and totally messing up my hormones, causing me to gain weight, have constant fatigue and lose a lot of the gains I had made.

When that happened, I had to rethink my 6-7 day a week training approach and get very specific about how to get the maximum benefit – I needed the most efficient workouts that would shred my stomach, legs and arms and would leave me with the energy I needed to take on everything else going on in my life!

That’s why I started cycling through the specific 2-phase sequence you’re going to learn in the Lioness Program, and also why I recommend doing 4-6 weeks of bodyweight training every 8-12 weeks. That’s exactly what I do, and it’s helped me stay injury free, maintain a beautiful strong, lean, feminine physique and have tons of energy to spare.

I will tell you though that without the right fuel I would never look or feel the way I do. That’s why I included awesome meal plans when I wrote this program…because my hungry Lionesses need to feed their bodies right!

I have mastered many aspects of health and personal development, including becoming a C.H.E.K. (Corrective Exercise and High-performance Kinesiology) certified Exercise Coach, an I.S.S.A. certified nutrition specialist, and a Nationally Certified Structural Integration Practitioner (realignment of the body through manual therapy).

I’ve written multiple cookbooks, and nutrition and fitness plans that have been successfully used by thousands of people. My primary focus is on empowering you with the skills and knowledge you need to make the best choices for yourself – so you can achieve the result you’re looking for while enjoying yourself along the way.

Ready, Set, Shred…This Program Is For You If You:

  • Are tired of spending hours at the gym and not seeing the results you want
  • Want a lean, sculpted physique that doesn’t sacrifice those feminine curves
  • Are sick and tired of wasting your time on those boring cardio machines
  • Wish you knew the right sequence of moves to use but aren’t sure where to start
  • Want to look forward to your workout!
  • Can’t wait to look in the mirror and be proud of the woman you see

Betty Rocker Program Results:

“I really didn’t think changing what I ate and doing a little bit of exercise each day would make a difference. But LOOK!! It’s working!”

Jo S
“Thanks Betty Rocker! I won’t give up - still going strong - working on my 6-pack!”

Linda B.
“Lioness Phase 1 complete! Where have the last 4 weeks gone? I’m really enjoying this program. I’ve lost an inch off my waist and gained muscle :)”

Nola B.
“Just wanted to tell you what an inspiration you are! Your positivity that comes through in your workouts have really helped me push through and I'm finally seeing some great results! Thank you for sharing your knowledge and just being you. You Rock!”

Kara A.​

*Individual results may vary and may not be typical or representative of what you might expect. To learn more about our community’s experiences with our programs look at our Testimonial Support page.


Click START NOW to Start the Lioness Strength Training
Program at the Special Sale Price!

Lioness Program ($502 Value) + Bonuses ($201Value) = $703 TOTAL Value

Regular Price $349

Lioness Strength Training

Today You Pay
Save $252
Regular Price $349

Lioness Strength Training

Payment Plan
$39X3 months
Save $232

For security purposes, all orders are processed on a secure server.

You’ll receive INSTANT ACCESS to the Lioness Strength Training and Bonuses Immediately
After Purchase. This Program is 100% Digital. No Physical Products will be Shipped.

Real success stories, from real people!

*Individual results may vary and may not be typical or representative of what you might expect. To learn more about our community’s experiences with our programs look at our Testimonial Support page.

60 – Day Money Back GUARANTEE

Take the first step toward improving your health by trying my 8-week Lioness Strength Training Program. If you don’t feel healthier, more energized and simply amazing, you won’t pay. If you’re not satisfied, simply contact customer service within 60 days for a full refund.

Bree ArgetsingerCEO The Betty Rocker, Inc


Get this program at the special sale price!

Lioness Program ($502 Value) + Bonuses ($201Value) = $703 TOTAL Value

Regular Price $349

Lioness Strength Training

Today You Pay
Save $252
Regular Price $349

Lioness Strength Training

Payment Plan
$39X3 months
Save $232

For security purposes, all orders are processed on a secure server.

You’ll receive INSTANT ACCESS to the 30-Day Challenge Meal Plan and Bonuses Immediately
After Purchase. This Program is 100% Digital. No Physical Products will be Shipped.

Got Questions? I’ve Got Answers….

Got Questions? I’ve Got Answers….

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!

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.

Not at all. You can start from any fitness level and experience great results. I’ve also included full-length follow along video tutorials that you can do with me, where I’ll be talking a lot about form, helping you understand what’s happening in your body and making it super accessible.

No matter how much experience you have, you will get in the best shape of your life. 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. If you’re a beginner, you’ll quickly master the exercises with the easy-to-follow videos and make rapid progress.

In Phase One, you’ll build a strong foundation with great form. You’ll see your strength increase, your body fat go down  and your endurance improve, which will set you up perfectly for Phase Two.

In Phase Two, you’ll be upping the intensity and begin a brand new timing sequence that will take your results to the next level!

Your workouts will vary in length, depending on how much access you have to the equipment needed (if you’re at the gym or at home for instance). The workouts take between 45 minutes to an hour when you include your warmup, finishers or abs and any stretching.

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.

Yes, absolutely! Whether you’d like to just jump into the Eating Guide and use the meal plans as a reference or do food prep and set yourself up for the week using the grocery lists, you’ll have plenty of options. The foods in the system and the way they’re combined will help you feel energized and support the workouts you’ll be doing. It’s easy to customize, your family will love the recipes, and there are Vegetarian options too.

Totally. I know you’re a busy woman on the go, so not only will you always have access to the videos and content but you’ll also be able to access the video library on any device you are using.

Yes you can! With the formatting in this program, you will NOT need to workout every day. 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 attention you’ll be getting from the results!