28 Days of Chistmas: day 1

HI!!  It’s Day 1 of the 4 weeks…ARE you READY!! Be sure to comment, like, share and post your #workoutproof pictures!!

Today’s workout is as follows…I am **”Buffing” so I will do 3 sets of 10 of each exercise. If you are “Boosting” do 3 sets of 6

Here is what my workout log looks like filled out~ Below that I’ll detail it for you:

Leg Day
10 minWarm up

Exercise #1=Squats

do crunches between sets of squats
2sets x15

Exercise #2=Dead Lifts

do knee ups between sets of dead lifts
2sets x15-25reps

Exercise #3= Leg Extensions
do ball crunches between sets of leg extensions
2sets x15-25reps

Exercise #4= Leg Curls

between sets of leg curls
do 2sets of cats/dogs x 5- of 5sec each postion

BURN OUT Exercise #5 = Walking Lunges
2x30steps

**For more info on what “Buffing” or “Boosting” means refer to my book: “Horomonal Timing: Female Fitness Evolved” by BuffMother~ for purchase on www.BuffMother.com/store

 

HI!!  It’s Day 1 of the 4 weeks…ARE you READY!!

Today’s workout is as follows…I am buffing so I will do 3 sets of 10 of each exercise.

Here is what my workout log looks like filled out~ Below that I’ll detail it for you:

Exercise
DATE
 
 
Leg Day
 
set 1
set2
set 3
10 min
Warm up
 r-bike
 squats
 stretch
#1
Squats
lbs.
 45
55
 65
3×10(buffing); 3×6 (boosting)
reps.
 10
 10
10
abs
between sets of squats
2sets
 crunches
 15
15
#2
Dead Lifts
lbs.
 55
55
55
3×10(buffing); 3×6 (boosting)
reps
 10
 10
 10
abs
between sets of dead lifts
2sets
 knee ups
 25
 15
#3
Leg Extensions
lbs.
 135
 155
155
3×10(buffing); 3×6 (boosting)
reps.
 10
 10
 10
abs
between sets of leg extensions
2sets
 on ball
 15
15
#4
Leg Curls
lbs.
 75
 85
 85
3×10(buffing); 3×6 (boosting)
reps
 10
 10
 10
abs
between sets of leg curls
2sets
 cats
 5-5sec
5-5sec
BURN
Walking Lunges
lbs.
 15#Db’s
 15#Db’s
OUT!
2x30steps
reps.
 15ea leg
 15ea

 

·         If the above spreadsheet looks like it’s written in a foreing language to you~ here is a SUPER DETAILED view of the workout from START to FINISH:
Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).
EXERCISE #1- Then I head over to where I am going to do my first exercise. SQUATS: I start by doing a warm up set that I don’t count as a real set. No Weight x20 reps and then stretch and maybe do a few more- It’s always good to be “lubed up”. I have just recovered from a bad back injury so I am being VERY careful to ease slowly back into squatting and many other leg exercises. It’ll take me a few months to get back to lifting the weights I was prior to injury. Slow and Steady weight increases are the smartest way to lift
·         Set 1 of squats: 45# on my upper back x 10 reps…then move right into doing my abs
·         Set 1 of ABS: The ABS exercises are up to you~ I’ll do crunches first: 15 reps slow and controlled….then go right back to squats. Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.
·         Set 2 of Squats: 55# on my upper back x 10 reps
·         Set 2 of ABS: 15 crunches
·         Set 3 of Squats: I feel good so I think I’ll ad another 10 pounds, 65×10
EXERCISE #2– Dead Lifts: I like doing this with a slight bend in my knees lowering the weight slowly while keeping the curve in my lower back—all the movement in my hips.
·         Set 1 of Dead lifts: 55# held with one hand over, one hand under x10 reps
·         Set 1 of ABS: Knee ups x25 reps
·         Set 2 of Dead lifts: 55# held with one hand over, one hand under (alternate which hands from previous set) x10 reps
·         Set 2 of ABS: knee upsx15 reps
·         Set 3 of DL’s: 55#x10
EXERCISE #3– Leg Extensions- An important tip for women when doing these are to keep your feet flexed up and toes pointed slightly out…if you don’t have access to this machine you can do stationary lunges here instead.
·         Set 1 of Leg Extensions: 135×10
·         Set 1 of ABS: Full crunches on the ball x15 reps
·         Set 2 of Leg Extensions: 135×10
·         Set 2 of ABS: on ball x15
·         Set 3 of Leg Extensions: 135×10
Exercise #4– Leg Curls…if you don’t have this equipment you can do leg curls with a Ball
·         Set 1 of Leg curls: 75×10
·         Set 1 of ABS: CATS arch up for 5 secs hold…repeat 5 times
·         Set 2 of Leg Curls: 85×10
·         Set 2 of ABS: CATS 5-5sec
·         Set 3 of Leg Curls: 85×10
BURN OUT EXERCISE! Walking lunges holding dumbbells
·         Set 1 of Walking Lunges: 15#DB’sx30 steps (15 each leg)
·         REST for about 1-2 min…do some stretching
·         Set 2 Walking Lunges: 15’sx15 (same as set 1, just written shorthand)
Then I am done….most leg days I don’t do any extra cardio or intervals. Leg workouts burn a ton of calories and use a ton of energy…to add Cardio on top of the workout unless I am in GREAT shape often makes me too tired to function the rest of the day.

Comments

comments

0 thoughts on “28 Days of Chistmas: day 1”

  1. Hi Michelle,
    My friend Danielle Tolbert got me hooked on your FB page. I decided to go ahead and join your “28 days of Christmas” contest. I am going to start the workout day 1 tomorrow but I’d like to know if you have a diet to go along with this contest? I am excited to see how this works for me!
    Thanks! Jeneen Reed

  2. Day 1 was a success! I feel great, I actually did three sets of doubled abs (so like side plank crunches 30 times on each side x 3). I love it when sweat is dripping off me while I workout. Will take workout proof another day. 🙂

  3. I posted blog post but wanted to comment here also! Loved workout today I added calf raises and more abs!

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