Fitness, Intervals, Upper Body

Time to get TOUGH! ~ S6 Day 4

Posted onAuthorBuffMother

Time to get tough…cuz’ it’s “Tired Thursday”!


Thursdays are notoriously the most “tired” day of the week for my clients and myself – that’s why we call it:  ” TIRED THURSDAY” ; Thursday is one of the hardest days of the week PERIOD!

But not just the day of the week alone causes all fatigue…-For example,  Last Thursday I figured out that my tiredness was due to 3 key factors beside it being THURSDAY:

  1. I was on my period, c-day 4 today to be exact and I had  been ignoring that and basically trying to kick it into fat loss gear too fast.  I KNOW better than that and should let my body rest a bit more until about c-day 5!
  2. I stopped taking NO2 and Gamma-O (a supplement that naturally helps hormone production)  about a week earlier so that I’d loose the extra water weight they cause me to retain. I felt the energy from taking them…and now without I feel like I could SLEEP at any second. I think the 2-3 pounds of water I retain from taking them is worth it; I hate feeling so tired!!!
  3. I also hadn’t  been sleeping so good. I’ve had a bit too much of afternoon caffeine, so I’ve had a hard time falling asleep at night. I need change that habit…I preach keeping caffeine intake to the am hours and I need to follow that advice!!!

What should you do when you have a super TIRED day like I experienced??

Well, you could take a nap or ADJUST, I adjusted:

I went for a walk with a good friend of mine. Emily is my favorite photographer and she designed my book layout…(she’ the one who made it pretty)!! She had her first son last September and he’s so CUTE!!! OMGoodness, for the first time since my babies were little I held a BABY!!! and It was GREAT!!! His blue eyes memorized me!! Emily is going to do a shoot with me in about  around my birthday~ Anyhow, My workout was perfect for my tiredness…

Don’t be afraid to listen to your body a bit, adjust your workout if you need to, because you do need rest in order to REBUILD your body.

Remember it’s never too late to get BUFF, but at times it can be TOUGH!!!!
Keep focused on the positive and BELIEVE that you can attain your BEST body, life and legacy!!!

You ROCK!!!
-Michelle

Today’s workouts:

Day 4- Thursday-Repeat Day 1’s workout=

Upper body, Intervals and ABS (PDF for download)

UPPER BODY-Circuit-do all exercises upper body in the order as listed;repeat the circuit 3 times. #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds* 3 sets of each exercise total
EXERCISES

#1-Chest press or Push ups regular or on knees
lbs.
3 sets total* to failure

#2-Rows-machine or bent over holding dumbbells
lbs.
3 sets of 10 reps

#3-Tricep machine or Chair dips-for triceps
lbs.
3 sets of 10 reps each

#4-shoulder press machine or DB Shoulder Press
lbs.
3 sets of 10 reps

#5-Bicep machine curls or DB Bicep Curl
lbs.3 sets total of 10 reps

#6-Cable tricep push downs or Tricep extension
lbs.
3 sets of 10 reps

#7-Standing Lateral/Side shoulder Raises (flies) with DB’s
lbs.
3 sets of 10 reps

 

Then Intervals:
BuffMother Intervals S6 Phase 1:

20 min is always the goal

5 min. warm up -WALK

1 min. hard- JOG

2 min. easy-WALK

1 min. hard -JOG

2 min. easy- WALK

1 min. hard-JOG

2 min. easy-WALK

1 min. hard-JOG

5 min. cool down

This is 20 min total: 4 hard min. total

*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.

ABS-

ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

Comments

comments

37 Replies to “Time to get TOUGH! ~ S6 Day 4”

  3. Wow, if tired Thrusday isn’t the truth. Man I’m dragging today. Off to coffee with a friend and then working out. Hope that helps to liven up my day.

  4. The way i stay energized is sipping caffeine thru the day instead having a whole cup or glass in the afternoon. This also has helped me with sleep. 🙂

    My tough moment today was deciding if i should sleep i or get up and get my workout done…..I got up!!!!!! Woooohooooo

  5. My tough moment will be eating right. Yesterday was my Anniversary and I was baking two cakes, so hard not to have some here and there. Today is my twin daughters 9th bday, so everyone will be having cake!! yikes I have 10 pounds to lose! Lets go Thursday!

  8. sounds like you have long days on saturday- you may want to make that your day off of working out.

  10. congrats on your anniversary- My twins turned 8 in feb 🙂 Happy b-day to your 2 9year olds

  12. Tired Thursday! I love the title! I’m more tired due to the mental hustle & bustle of the week. BUT I had a great workout this morning & I feel even better knowing that I have accomplished something. I feel even better knowing that others feel the same way I do.

  14. My tough day is always Saturday! I get up around 4 and get home at 7, so working out is usually the last thing I want to do. Im about to workout while my daughter is sleeping…everybody good luck and stay motivated!

  15. Okay, I finally figured out how to do this. I thought it was just me until today! All the more reason to push through it.

    Lora

  16. I’m also very tired today! Since I’m still recovering from last Sunday (today is the first day I can go down the stair forward instead of sideways), I took a yoga class. I hope to adhere to the S6 workout plans next week, but in the meantime, I’m still hitting the weights hard, working out and eating clean. : )

  17. Upper body today with abs – with a warm up it becomes 1 hr 15 min workout. That is enough for me – and yes, I too am dragging. Thank you for the daily notes Michelle!

  18. I did my workout with my daughters. Intervals & Abs on the trampoline & UB workout done with resistance bands hooked on the clothes line poles!!! Wuz great to be outside and MAN am I wiped out!!

  19. Well I did it….. I didn’t eat to fuel my work out and I could tell I “BONKED”. I did fasted intervals, had a protein shake and water with my multi, calcium and fish oil then let that sit for an hour then lifted….no carbs, no energy. It was tough. However my 4 year old hung with me the whole way lifting a 3 pound dumb bell!! I was so proud of her! She was really “energized” just by following mommy! Man was that a picture of my intended legacy or what?! 😉

  20. When I am feeling tired…I go for a run. That usually wakes me up

  21. Done! It was nice to have a repeat day since I’d had to learn so many of the exercises on Monday. Tried to do during afternoon nap time but of course the baby didn’t cooperate. Finished up after kids’ bedtime tonight. Looking forward to husband getting home on Sunday!

  22. Day 4 was Faantastic, awesome workout, abs and interval run…today however is Day 5 which is my normal tired day and I am also starving! (CD14 check – perfectly normal) Legs to get done shortly..wooohoo

  23. I was so thankful for rest on day three. Ready to knock out day 4. Also doing a 3 mile walk tonight for the march of dimes.

  29. Yesterday was all about relaxing and simplicity and I accomplished it. Today its about Fighting – fighting the urges to quit, give up, eat just 1 cookie, rest again. It’s easy to succumb to resting “just 1 more day” but today’s not that day. I’ll rest again in a few more days, today is the day to Fight! Hitting my workout at 6:30.

  30. Upper body, ABs and cardio done! No off to do some yard work, way to nice out to be inside. I’m feeling stronger and my pants feel looser since cutting some stuff I don’t need out of my diet : )

  31. Just the motivation I need! turning 40 has kicked me in the butt me to get back in to shape as I was 2 years ago …so week 1 was good (eating could be a bit better) but all in all I am in the zone & positive…CHECK!

  34. Day 4 done after too much ice-cream cake for Mother’s day. Ouch! Stats are done and adding to goals. Off to a good week!

  35. Completed day 4 upper body and i did abs. Killer ab workout! Now i need to concentrate on diet. You cant get awesome abs without a good diet along with the right excersize.

  36. Eating plays a huge role in energy levels as does sleep…are you sure you are getting enough?

  37. Thank you for the reminder to pay attention to cycle days in regards to fatigue. I don’t feel rested most days but I know it will be better now that I am getting work outs in and watching what and when I eat certain things.

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