"Sexy in 70" (SX70)- Phase 1 workouts

Sexy in 70 Phase 1 workouts~

During this contest I’ll be providing you workout plans every 2 weeks for a total of 5 phases. The first 2 phases (4 weeks) are about gaining MOMENTUM!!  If you workout MORE than you don’t workout you will be successful.  your goal during this time is to workout 4 days a week.  We are going to get you in shape to really get in shape the following 6 weeks!!

The Phase 1 workout plan is SIMPLE …

..It’s

4 workouts a week with

4 main exercises +

4 others (3 abs + 1 burn-out) per workout

Lot’s of 4’s~ LOL!

Phase 1

SX70

Just 4 days!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Upper Body

ABS Intervals

Lift Lower Body

Intervals

OFF Upper Body

ABS Intervals

Active rest- Walk dog? Lift Lower Body

Intervals

OFF
Week 2 Upper Body

ABS Intervals

Lift Lower Body

Intervals

OFF Upper Body

ABS Intervals

Active rest- Walk dog? Lift Lower Body

Intervals

OFF

“Sexy in 70” Workout Log~Phase 1 ( the first 2 weeks)

Exercise
DATE
Leg Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
#1
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of squats
2sets
#2
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#3
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extensions
2sets
#4
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
BURN
Walking Lunges
lbs.
OUT!
2x30steps
reps.
bonus
lbs.
reps.
bonus
lbs.
reps
Exercise
DATE
Upper body Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
#1
Bench/Chest Press
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of bench
2sets
#2
Pull ups
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of pull ups
2sets
#3
Flys
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Flys
2sets
#4
Rows
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Rows
2sets
BURN
Push ups
OUT!
2x15reps or failure
reps.
bonus
lbs.
reps.
bonus
lbs.
reps.
20 min
INTERVALS
Hormonal Timing Adaptations:
BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can.  Challenge= CHANGE
BOOSTING PACE- More relaxed but heavier.  Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!
Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on  a ball, crunches, decline cruches, ab machines, etc…

Comments

comments

0 thoughts on “"Sexy in 70" (SX70)- Phase 1 workouts”

  1. Awesome plan! Thanks Michelle, I am definitely ready for a workout change up. This looks great. Timing is perfect as tomorrow should be day 1 and I’ll be a buffing machine! Now, I just need to keep the food component in line…as we know, no amount of gym time can undo a bad trip to the kitchen!

  2. This plan is a 2 day split…which is beneficial at times.
    So…there is no back day- just an upper body day that DOES hit your back.

    The entire workout is very active…especially if you are doing the buffing pace. With ABS between each set you will have your heart rate UP the entire time.
    The cardio are intervals after the upper body workouts- so 2 times a weeks. Strive to do intervals for 20 mins- 1 hard min/1easy min~ push it so that you can’t do more than 20 mins of that.

    Focus on doing EFFECTIVE EFFICIENT workouts…This plan is great for gaining fitness at a reasonable pace. if you feel you are more advanced than this you can add days.
    Personally I’ve did this plan last june and it rocked!

  3. Sounds great! I can’t wait to get started! I’m currently doing P90X, should I put that on hold, or incorporate some of the cardio, etc, into this plan?
    Thanks, Michelle!

  4. I love the work out plan. Thank you for providing the workout log. It is time to get started

  5. Ok — Got the plan and looks “good”. Question though – what does buffing and boosting mean? Also – any way to have suggested alternatives if you don’t have a gym membership or fitness machine at home? I have dumbells, Fitness ball, stability board and resistance bands ( I have a hard time to do free weights with arm issues). Any suggestions?
    Thanks!
    Serena

  6. Ok – read up and realized that I understand the boosting and buffing – sorry 🙁 feel like a silly girl!

  7. i like the structure of this plan. getting my interval workouts in is tough, only because i dread them at the beginning. but afterwards, i feel like superwoman!! i can’t wait to knock the days off 🙂

  8. Great program, question tho as much as I love your program I’m doing a 3x week circuit workout out of MH’s home workout bible. Can I finish my 4 weeks of this program and then jump in to yours?

  9. Just my two cents…but I’d jump into Michelle’s program now…you can always go back to MH after the 70 days if you want…but you’ll like this program a lot!

  10. K, I’m not sure about the buffing and boosting part tho. I don’t have her Hormonal timing ebook so how do I know to do the buffing or the boosting part, or do I do both? Ha, 6 sets, intense, I like, but I’m thinking that isn’t how the workout is done right????

  11. The 3×6 means 3 sets of 6 reps. You’re right, 6 sets would be intense! Buffing and Boosting relate to your monthly cycle. A brief version is Day 1 is the first day of your period, and Day 28 would be the day before your period starts…if you are on a 28 day cycle. For me, I’m on a 30 day cycle. Buffing is typically Day 1-14, you tend to be less hungry and your body is “breaking down” during your period and that next week. In the second half of your cycle your body begins to “build up” for the impending period. You tend to be hungier during this time as your body builds. This is the “boosting” phase. You are working with your body to build up and slim at the appropriate times that work with your hormones, rather than against. Smarter vs. harder!

  12. I should add….get the ebook, you will learn a ton about how hormones can impact your training and why so many women get frustrated and give up. It doesn’t have to be that way!

  13. Any suggestions on the cardio intervals? I don’t work out at a gym and I don’t have a treadmill or anything. Thanks.

  14. You could run in place, then slow walk or march ….just something that gets your heart rate up, then lowered. I’ve even done intervals with jumping jacks to a slow walk.

  15. Hey Sherry, thanks, I did know that it was 3 sets of 6. been doing this for some time, sorry I confused you! When I was the 3×10 and the 3×6 in the same line and did not understand the buff/boost thing. I was like, wow, we do both the 3×10 and the 3×6 in one workout? that my dear is real intense. But I see know that if I’m in the 1-14th day of my cycle then I’m gonna go with 3×10, days there after 3×6.
    I am very familiar with training, I’ve competed figure before, just the hormone training is all new to me. Looking forward to learning this method

  16. What I usually do for my cardio workout which burns tons of fat is to do a high intensity cardio training workout. I usually do strength training in the mornings and in the evenings I do my HIIT (High Intensity Interval Training). I select a couple of cardio exercises and do them back to back for 10 minutes. For example, yesterday I did Jumping Jacks, Running in Place, High Knees and Jump Rope for 30 seconds each 5x which totaled 10 minutes. Of course you can add 5 minutes of warm-up and 5 minutes of cool down at the end for a total workout of 20 minutes. This workout will have you sweating tons, plus it also burns fat and flattens the abs. If you need to modify due to bad knees or a bad back, then do Marching, Side to Side Step (like skating), Jump Rope but always keeping one foot on the floor and elbows to knees while standing or boxing. You will still get a good cardio workout burning tons of calories and elevating the metabolism which in then burns fat. I prefer doing this than the boring treadmill and the time will pass by quicker. I do this with high intense music. Hope this helps.

  17. Hi Kristina, for your cardio intervals, you can do what I wrote to Suzy. This kind of workout is a lot of fun to do. Let me know how it goes.

  18. This is a great workout plan. I will do the Upper Body workout this evening. Thanks Michelle.

  19. visiting husb in st. lucie, fl…but no worries rocking out their gym….with intensity

    thank God for the fridge too…brought tuna, spinach…brown rice all the necessary items…i am ready!!!

  20. Simple (expected…it’s only week 1/2!!) but motivating…and a nice change from my regular workout…THANKS

  21. Cool!! I’ve done figure comps too, but I think those days are behind me now, time for the next chapter!

  22. I’m psyched to be starting “sexy in 70” Did upper body last night and intervals – ran 9mph for “hard” and 6 mph for “easy”. I was really feeling it! Good sore today – going to be a late workout as I need to get the kiddos to bed. I’m finding that I eat way too many carbs. I think I’m doing OK, but when I tally them up, I have 5 carbs and only 2 1/2 proteins. Ugh! I think I’m boosting now, can’t remember my LMP.

  23. was traveling today…worked out well with the schedule…being a rest day…cant wait for tomorrow!!!

  24. Nice to have a rest day with the tough workouts. I can only make it to the gym Monday – Friday, would you recommend changing Friday and Saturday?

  25. I dance 3-4 days a week (2 ballroom, 1 bellydance, 1 pilates/jazz) and get stretched 2 days. I try to hit the weights on the off days from dance or before or after dance. I’m disappointed with myself about the 40 day program that I didn’t do well on so I’m giving myself a second chance! I looked horrible on tv and am determined to be buff!

  26. Measurements taken on 4/5 and it’s been a great week on diet and exercise so far. Looking forward to next week!!!!

  27. Holy crap! Just took my measurements and I have to get on the ball 5’7″ 145lbs bust 38″ waist 28″ hips 40″! R. Thigh 22.5″ l.thigh 22.5″! Talk about brick house, more like a cement brick! =o

  28. I workout at least 6 times per week usually 45 mins to an hour each day. But I let my gym membership expire and workout at home instead. I alternate between aerobics and weight training, using Cathe Friedrich and Jari Love workouts and Turbo Jam. I also run or bike ride when the weather permits (I’m in Northern Michigan so it isn’t often!)

  29. I did the lower body workout on Thursday (…the first time I’ve lifted with my legs in months…) and then today at Kickboxing class the instructor decided to do all legs! I am one sore Momma!

  30. : D feeling blessed…cant wait to get my morning workout in…thanks Michelle for your willingness to help others!!….

    question: I am only doing your plan….do i need to be ambitious and do a evening workout for extra cardio?….i have done double workouts in the past…but really dont want to stray away from ur plan to evaluate the true results : )….

    I am eating superclean….lots of spinach, broccoli, tuna, talpia or chicken breasts, brown rice, etc…..oh and lots of water!

  31. Great workout! Missed the gym and running this morning but will complete both after work!

  32. Looking forward to DAY ONE! Got up early & walked the dogs, can’t wait till tonight at the gym to start!

  33. personally I think the plan as written is HIGHLY effective for most fitness levels. the KEY is to challenge yourself during your workouts= PUSH HARD! Make them effective and you won’t need to put in extra TIME doing extra cardio.

  34. I started on Monday. And today is Wednesday and I can feel it all over my body! It’s a really good feeling! Will I lose some momentum and effectiveness if I to a whole set and then to my two abs sets? I tried doing that on the first day, but whenever I would get off a machine to do abs, someone else would jump on. So I would end up waiting until they were done, which meant I lost a little time due to waiting. Any suggestion?

  35. I’m coming to the end of week one following this workout program. I LOVE it. I didn’t take Wednesday off I did a 45 steady walk on the treadmill. Looking forward to the next phases of this challenge. Thank you for all your work

  36. It changes the workout a bit to do it that way, but it will still be effective! On thing I’ve done to KEEP my MACHINE in the past is to do abs right there. Like Knee ups on the bench or bring a ball with my to do abs right by the machine- another idea is standing high knees between sets. 🙂
    I am lucky that I get to go to the gym at the SLOW hours of the day so I usually don’t have people to fight with over machines 🙂

  37. Hey Jennie…our heigh/weight/measurements are almost exactly equal…that’s wild! I’m 5’8 but other than that we are a mirror. I’m 41…you? This will be kind of fun to see where we both end!!! Rock it Jennie!

  38. OK, I’ve been on a little vacation with the family because my husband is leaving for a year. Do I start the program on Thursday and finish with week one and move on to week two or do I do a full week of week one after finishing this week?

  39. I’d suggest starting with week 01- that way you get the entire 10 weeks to get results. I am allowing contest entries to come in an be eligible for prizes through July 15th…which means anyone who starts in with the 10 weeks in APRIL will be done with 10 weeks in time to possibly win!!

  40. Now that Derby is over i can do this, and really looking forward togetting back into lifting again. 🙂

  41. This is the first email I’ve received with the 70-day plan, and I’m beginning tomorrow. Very excited! One quick question: do I choose between buffing and boosting? I also don’t have the ebook. Someone addressed the differences earlier, but here’s the truth: I’m about to start my period in a couple of days, so which path do I take for the first two weeks?
    Thanks ladies!

  42. Whoo Hoo! Almost finished with the 40 day challenge .. And will definetely implament your program.. Thanks a bunch!

  43. 6 days of work outs this week….5 days lifting, abs and cardio, one day abs and jog outside with baby….WOO HOO

  44. So if you are past all the hormonal issues – do you boost or buff – I am confused?????

  45. You still do both- women in menopause still cycle a certain amount. Typically you can tell by your energy, mood, sleep and weight when boosting should occur. Start charting and with 2 weeks of buffing, followed by 2 weeks of boosting- once you see your cycle you can coordinate your hormones with your phases for accelerated results!

  46. I’m super confused. . . I’m going to buy into the video coaching on Friday and will then start the program Memorial Monday. Hoping to get a lot of my questions answered by way of the videos. Received the email about the first 2 weeks of the workout and have questions.

    1. It starts with buffing, but what if I’m not buffing? Assuming I’ll learn more about that when I purchase the program

    2. Some of the exercises I’m unfamiliar with, will I see them during the videos
    3. Intervals? I mean, I know the concept, I just want to be told what to do, always.
    4. Percentage of max first to figure out my starting weights? If so, what percentage
    If all of these will be answered on the videos, don’t waste your time telling me, just tell me to “watch the darn video, Jen” 😉 Thanks

  47. GREAT questions and Yes…many of the questions are answered in the Video Coaching section.

    See above where I note about BUFFING and BOOSTING pace- that’s how you’d customize this workout plan to meet your hormones.

    Percentage of max is not relevant- the goal is to lift a weight to where you are maxed out at the specified rep range…so if you are supposed to do 10 reps. you should be lifting a weight that you couldn’t do more than 10 reps at…etc…
    hope that helps a bit and YES you’ll LOVE The Video coaching program!! You are going to get BUFF this summer- whoohooo!!!

  48. I just finished my workout and I feel great!
    I have a question.

    In your blog you wrote:
    4 workouts a week with
    4 main exercises +
    4 others (3 abs + 1 burn-out) per workout.

    I did the four lower body exercises, four sets each, but I am confused about the other four. You suggest the 3abs+one burnout per workout. Does that mean I am doing abs every day not just the two days you have written down on Tues and Thurs? The one burnout is, I assume, doing an exercise till the muscles are exhausted. Does it matter which muscle group? Please help, I want to get this right. Thanks so much!

  49. You are supposed to be doing 2 sets of abs in between each set of exercise.
    i.e. squat set of 10, abs, squat set of 10 abs, squats set of ten- then next exercise.
    Hope that helps!

    And yes ABS DAILY! do EXTRA on the days that say abs

  50. Thank you, that clears a lot up! I WILL have a flat stomach with all those abs exercises! Yahoo!

  51. Alright, week one is finished. I feel really good about it. Lots of good healthy food and only a small piece of cake at my fathers birthday party. (I usually bake three times a week so a small slice is great!) I thought it would be harder to give up the sugar – I am sure my time is coming!

    Question – I workout at home and I have no way to do pull ups, so this week I did shoulder press with dumb bells. Is that going to be effective or can you recommend a substitue.

  52. So i take my measurements and weight, where do i post them? Or do i just write them down, keep them handy along with my pictures and send them in when requested?

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