Hey Rockstar,


So excited to tell you more about this awesome program!


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.


Read More about Lioness Here! If you have any further questions, please feel free to email us at support@thebettyrocker.com for our fastest customer service available.



 -Betty Rocker