Week 5: “Shine in 49″~ WORKOUTS!! : day 29

HI!!
Today is the start of week #5 in our Shine in 49 contest- I have 4 important things to cover today.   Your workout plan, The MINI-Challenge, a very important Article and an ALTERNATE workout plan option.

 

#1- Your workout plan

Today is a the start of a new phase of workouts based upon the workout plan PDF.  Here are the next 2 weeks again if you need it– Sin49wk5-6

 

#2-The weekly MINI-Challenge

This week’s MINI-Challenge is what I call “PBJ’s”~ 10 “P”=push ups; 10 “B”=Bulgarians (each leg); 10 “J”=Jumps (one leg at a time; 10 on each leg).  ~ Do at least 1 series of PBJ’s every day this week.  But THE REAL CHALLENGE – is to tally as many of them as possible!!  How many PBJ’s  can you tally over the week’s time???
I bet we’ll have someone fit in over 50 for the week!! Will it be YOU??
Some ideas of when to use PBJ’s:

  • as a warm up for your workout
  • just prior to eating (make it a rule you can’t eat until you get in a PBJ)
  • prior to your shower– a great way to get your lymphatic system rolling (us the bathroom stool for your foot to rest on during bulgarians)
  • During your “break” time at work
  • With the kids– they love PBJ’s!

#3 &#4- Article and an ALTERNATE workout

I wanted to share a GREAT Mindset article with you (below) .  Which includes an an alternate work out plan to follow for the next 2 weeks if you so choose.  The above “Shine in 49”  PDF contains a 3 day split workout, but the – “What’s Your Body Worth?” workout plan that’s laid out for you below is a 2 day split.It’s your choice on what you feel works best for you.

**Keep in mind that the FINAL (7th) week of this contest will be intense!! I’ll provide for you a workout plan/diet similar to what I use with my contest clients.  It’s vital that you have at least 2 solid weeks of amazing workouts in order for that final week to work as designed.

Let’s attack these final 3 weeks in our contest!!  You can make a ton of changes in just 21 days!!

Love ya,

Michelle

~~~~~~

What’s Your Body Worth?

 

 

By BuffMother! (Michelle Berger)

Have you ever considered the true value of having a great body? I’m talking about a body that is strong throughout…a body that performs when you need it to perform…a body that makes you smile when you see it in the mirror…a body that makes jaws drop… a body that looks the same or better than it did 20 years earlier. You can have that body!

How much is a great body really worth?- Let’s break it down!

1. Your self esteem will skyrocket- Loving your reflection in the mirror is under rated. The feeling you get when you love the way you look in the mirror is more powerful than words can describe. It’s almost impossible to have low self esteem when you love the way you look.

High self esteem= $1,000,000

2. Self confidence is the product of high self esteem. When you have ultra high self confidence you will not be afraid to pursue your dreams.

Unstoppable self confidence= $2,000,000

3. Doors will open- when you’re in great physical shape, have high self esteem and tremendous self confidence, you will be given opportunities that other people just don’t receive.

Doors that were previously slamming shut are now flying open=$1,000,000

4. You will create a legacy of health and fitness in your family. Physical fitness is a learned behavior. Your actions, both positive and negative will be passed down from generation to generation. It’s never too late to change your legacy when it comes to health and fitness.

Establishing a legacy of health and fitness; passing down high self esteem, self confidence and the tenacity to pursue dreams= $10,000,000 (at least)

Total Value $14,000,000+

Start by Believing you are worth it and commit to consistently invest about an hour a day towards your fitness and you can have a 14MILLION Dollar body!!!!

The First Step~ Is to Believe!

Just believe IT!! I am living proof- I believed I could do it and I did!!! The vast majority of women want to be in shape and feel confident about how they look, but they simply refuse to believe it is possible…especially after having children.

How to Believe: Believe before you believe; have faith.

I know it doesn’t sound like I’m making any sense, but listen. In order to believe something that you don’t see you need to tell yourself over and over that you believe it- it is called having faith. Tell yourself, “I will have a flat stomach again.” “I will feel energized.”; “I will wear my pre-pregnancy clothes again.” The possibilities are endless. It is all about believing that it is possible and that will lead to consistent action toward your goals. Faith + Consistent Action = Results

Baby Steps…Baby!!

You can make huge progress in just one week. Give yourself new things to believe daily and weekly. For instance even two days after delivering a baby you should start believing that your still huge belly will go back to its pre-pregnancy shape. I remember practicing this technique after I had my twins. Every time I caught a terrifying glance at my belly in a mirror or window reflection. I said to myself “I will have a flat tummy” over and over until it became a habit. This little habit reminded me to “suck it in”. Over time it worked!

Believe despite everyone telling you “no”

Many people don’t come right out and tell you “you can’t reach your goals”, but they will imply it with questions, or complaints, or jealous remarks toward mothers that are trying to be buff. Just, remember I am living proof. I became more fit than I’ve ever, ever been within 9 months of having my 3rd and 4th child by C-section. So take a close look at the source of the discouraging remarks and don’t let people that don’t understand, detour you on the way to your goal. Just believe that you can accomplish everything I’m asking you to do and you will be a BuffMother!

JUST Believe!!!!!

Here is a 5 day workout plan to get your Strong, Shapley and SEXY $14,000,000 Body this summer ~ It’s worth the cost! Believe IT!!

The POA(Plan Of Attack):

Day 29 & Day 36 (Monday) – UPPER BODY #1, ABS and INTERVALS
Day 30 & Day 37 (Tuesday) – LOWER BODY #1, ABS
Day 31 & Day 38 (Wednesday)- INTERVALS, ABS
Day 32 & Day 39 (Thursday)-OFF
Day 33 & Day 40 (Friday)- UPPER BODY#2, ABS and INTERVALS
Day 34 & Day 41  (Saturday)-LOWER BODY#2, ABS
Day 35  (Sunday)- OFF & Day 42- FINAL DAY!! Intervals and Full body workout!! FINISH STRONG!

ABS- do them each time you workout
(between sets of lifting)

a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

The workouts:

MONDAY

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Upper Body #1, ABS and Intervals
1- Bench Press
– 3 sets of 10 (3×10)…
first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure
You Tube VIDEO-

(At home option: DB Chest Press-)
Between sets- ABS: Roman Chair Knee UPS- 2×20; Rest 1min (At home option: Knee Ups-
Soo…. For example:
Bench
Knee ups 20 reps
Rest 1min (up weights, stretch)
Bench
Knee ups 20 reps
Rest 1min (up weights, stretch)
Bench REST (clear weights)
Next exercise….
2- Incline Flys– 3 sets x10reps

ABS:

Ball Crunches- 2×15; Rest 1 min
3- Pull Ups or Assisted Pull ups or Inverted Pull Ups-
2sets x10reps
Alternative Option: Inverted Pull ups-
You Tube Video-

ABS: Standing High Knees- 2×20 each leg; REST 1 min

4-Seated Row Machine- 3×10
or At Home option: Bent Over DB Rows-

ABS: CATS(and DOGS)- 2x 3 reps of each position-
holding both up (CAT) and down (DOG) for 5 seconds each

5-Bicep Curls 3×10 paired with Tricep Extensions 3×10


ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

Then… INTERVALS
I call them “BuffMotherobics!”-

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

TUESDAY
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Lower Body #1, ABS and Intervals
1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure.

You Tube VIDEO-

(At Home Option): DB Squats-
ABS:
Roman Chair Knee UPS- 2×20; Rest 1min

2- Smith Lunges– 3×10

You Tube VIDEO-

ABS: Ball Crunches- 2×15; Rest 1 min

3- Knee Extensions-3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4- Leg Curls– 3×10 (At Home Option: Ball Leg Curls-

ABS: CATS/DOGS- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5- Calf Raises– 3×10

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

NO CARDIO OR INTERVALS on leg day 🙂

 

WEDNESDAY

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)

 

THURSDAY OFF!!
OR ACTIVE REST- SHOP, WALK, CLEAN ETC…

 

FRIDAY

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Upper Body #2, ABS and Intervals
1- Lat Pull Downs– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure

Between sets- ABS: Roman Chair Knee UPS- 2×20; Rest 1min

Soo…. For example:
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls REST (clear weights)
Next exercise…

2- Seated Rows– 3×10
ABS: Ball Crunches- 2×15; Rest 1 min

3- Incline Flys- 3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4-DB Shoulder Press– 3×10
ABS:
CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5-Lateral Raises– 3×10; one arm at a time

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

Then…
INTERVALS

“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

SATURDAY

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Lower Body #2, ABS and Intervals

1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ; last set 10th rep should be close to failure
ABS:
Roman Chair Knee UPS- 2×20; Rest 1min

2- Dead Lifts– 3×10; Knees slightly bent (romanians)
ABS:
Ball Crunches- 2×15; Rest 1 min

3- Leg Extensions-3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4- Leg Curls– 3×10 ABS: CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5- Walking Lunges 2×15

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

SUNDAY REST DAY/OFF!!

For more info on BuffMother! Please visit www.BuffMother.com
While you’re there please check out my new books
Hormonal Timing
and After Baby ABS.

 

Remember to JUST BELIEVE!!
xoxoxo~
BuffMother! (Michelle Berger)

Comments

comments

0 thoughts on “Week 5: “Shine in 49″~ WORKOUTS!! : day 29”

  1. I am SO excited for these final two weeks! Thank you for such an inspirational blog this morning and for the two weeks’ layout. I’m going to start incorporating some lower body exercises into my routine these final weeks!! Yay! And I can do some intervals on the bike at work. I hope everyone else is having a great challenge and is making great progress. Have a wonderful day Michelle!

  2. I can’t believe there are only 2 weeks left. This has been a crazy month for me I guess! It’s gone by so fast!

  3. A lot can happen in 2 weeks and I am counting on it..lol. The time has flown by and I am excited for the summer because I am ready this year. This challenge has been a great motivator, thanks Michelle!

  4. I am super pumped! Time has flown by and I feel great! I have to say I missed my ht pill over the crazy weekend and I got zits. Those things work! Back on schedule and feeling good about it. Thanks Michelle!

  5. I am ready! Thanks for all the pictures. And for the encouragement giving valid reasons to have the best body i can!

  6. Here’s my favorite part given my recent week’s MOMENTUM & PROGRESS after a late start!!

    Baby Steps…Baby!!
    You can make huge progress in just one week. Give yourself new things to believe daily and weekly. For instance even two days after delivering a baby you should start believing that your still huge belly will go back to its pre-pregnancy shape. I remember practicing this technique after I had my twins. Every time I caught a terrifying glance at my belly in a mirror or window reflection. I said to myself “I will have a flat tummy” over and over until it became a habit. This little habit reminded me to “suck it in”. Over time it worked!

    I’m on a second trimester high & ready to rock the rest of my pregnancy (baby #3)!! And passive abs are my best friend right now. 😉

    I love you Michelle!
    Liz in Jersey
    BuffMother since 2006

  7. Wow only 2 weeks left. The last week was rough on workouts and nutrition as I caught some sort of stomach bug. However, I am ready to see how much progress I can make over the next 2 weeks. I hope everyone is doing well with thier fitness progress.

  8. I am going to make these next too weeks really count! It is so true that you have to believe before you believe. I love that!

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