Category Archives: Blog

Booty and Abs workouts

It’s been a busy summer as ususal and workouts have been a bit off for the past couple weeks.  My back/left hip went “out” a bit and so I’ve been taking it easy on my workouts and quit running for a bit.  Overall I think my “just run june” running was to blame for my back issue, running has always seemed to aggravate it.

Today was a new start, I am beginning my buffing phase and determined to get in a good solid month of workouts to finish the summer strong. Today, I did 3 videos.

My Booty – day 1 #1 of series https://youtu.be/9i7oihLKFlg
This workout is the first in our My Booty series. Today is all about big strength moves that hit the glutes and some isolation of the booty
This workout is a super-set (paired exercises done as a circuit)
we stat with a no weight warm up of each exercise
then move into our circuits

Superset #1
high knees
squats

Super set 2
dead lifts
hip ups

3 sets of 10 of each

My BOOTY!! 31 days to better butt

My Booty Day 2 #1 lunge stretches, pike hypertension, hip rotations and hydrants
Do exercises as a circuit https://youtu.be/jsCFYrAgPaI

PEPSI 6pack ab workout 
“6 pack of PEPSI” repeat this circuit 3 times

P= Plank: 20 seconds
E= Eccentric abs on ball: 10 reps
P= Pump Ups: 10 reps
S= Slip drill: 10 reps in each stance
I= Itty-bitty ball crunches: 20 reps

 

What is your point A? (starting point)

What is your point A?  Your starting point…are you a Pre-Beginner, Beginner, Experienced, Advanced or Elite runner?

  1. Pre-Beginner- couch potato, never workouts out, probably never has ran, may not be physically able yet
  2. Beginner- aspires to be in shape, walks, has never really run, but physically can a bit
  3. Experienced- has run in the past, or currently does a bit, but never super serious about it
  4. Advanced- has been a “runner” at some point, probably has been in a race or at least trained for one
  5. Elite- competitive runners, former track athlete, runs races and trains seriously


And What is your point B? what is your GOAL?

100 Abs on Floor full workout follow along

100 abs on the floor full workout follow along

V UPS
Turkish sit-ups
bicycles
scissor kicks
leg lifts
lower ab leg lifts
side crunches
Superman’s
Hands-On hamstring sit ups
Hands-On hamstring side sit ups

10 of each full workout follow along for 100 abs
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Legs day

Tuesday report

Busy day, trained a couple clients then go it my workout:

Warm up-  mish mosh of leg stuff for about 7 mins

Squats 135×10, 155x10x3sets
paired with Calf raises and hip swivels
Deads 155x10x2sets paired with leg raisesx20reps
Sit up test 49

Stretched– even though my right hammie is still bothersome my flexibility was actually better today

This week’s tally-

SPLITS 4/4
BLOG 4/4
ABS 4/4
MEAL 3/4
LIFT 2/4
RUN 1/4

Tomorrow I need to run. I missed cooking for the family last night because Trav and I were on a “date”.
Have a great Tuesday!!
Michelle

After Baby Abs live on video

Today I got on my workouts right away– started wtih my AB Routine from “After Baby Abs” and took a follow along video for you!! If you do this workout 7 days a week for 7 weeks, you will have a transformed tummy!! Complete this circuit 2x’s

  1. Hands on Hammie Sit ups -15 reps
  2. Vacuums- 3 reps of 10 seconds
  3. Knee Ups- 15 reps
  4. Crunches- 15 reps
  5. Ball Sit ups- 15 reps
  6. CATS (and dogs)- 3 reps of 5 sec each position
  7. + Passive ABS!! Suck it in 24/7 and have good posture

I also did a coaching video for my “MAX RESULTS” online training group and a video promoting our next group that is starting April 24! You should join us!!
The rest of my workout included today’s ab challenge the COKE, I did 3 rounds of it, plus bench, dips and stretching for my splits.

Now it’s time to chill as I have an afternoon date with the hubby!!

Have a great MONDAY!

-Michelle

E-Book SPECIAL

April goals…day 1 and 2

MY APRIL GOALS: fab abs daily, workout all days in April at least 11 mins, splits stretching 5 days/week, blog daily, cook a family meal daily….workouts will be lifting 4-5 days a week, 3 running (intervals, hills and sprints including 4 track workouts) and at least 6 hard leg workouts this month!

April 1, Saturday:

My workout consisted of 35 mins of splits stretching, 200 reps of abs- I recorded 2- 100 abs videos while doing that and then I ran 6 hills.  Knee and hamstring hurt and i was exhausted afterward.  I also too starting pics or abs april and stats. I am bloated today from having a piece of pizza yesterday, the gluten bloats me like crazy!

137 cday 2
28 waist
26.25 sucked in
29 Belly Button
Caliper Abdominal 16
Caliper Illiac 8

other measurements:
42 shoulders
36 bust
34 chest
37 chest flex
28 waist
26.25 sucked in
29 Belly Button
19.5 mid thi
20.5 upper thi
11 bicep
12 bicep flex
13.5 calf

 

Blogs– Customized and Personal Group online training!! Starts April 24th

The Sunny Side Group!

The meal I cooked today was Roast (I also cooked a steak for Travis and I)

SPLITS 1/1
BLOG 1/1
ABS 1/1
MEAL 1/1
LIFT 0/1
RUN 1/1

April 2

Abs are already sore from yesterday’s abs…Did my abs workout www.BuffMother.com/fababs2 took 12 mins
Then did my stretch– a quick one of 5 mins
SPLITS 2/2
BLOG 2/2
ABS 2/2
MEAL 2/2
LIFT 0/2
RUN 1/12I plan to cook, spaghetti for family.  I already cooked bacon and eggs for Travis and I.

 

Customized and Personal Group online training!! Starts April 24th

We are halfway done with our first “3 Months Max Results Training Group”.  The 16 ladies who started in February have had huge success!!! Weight and inches are falling off and everyone is more fit now than they were 6 weeks ago, it’s very inspiring!!

That’s why I want to do it again!! Please join me!  We are doing this as a SMALL ladies only group, I need about 10-15 committed ladies who want to work with me to become your best!  We will start April 24th.  Purchase ASAP spots will go fast! Group closes April 17th.
http://buffmother.com/product/3monthtraining/

Members will get 3 months of in depth training that uses ALL of the resourced I have on hand: books, ebooks, success journals, workout calendars, customized diet recommendations, extensive training programs customized to each person, phone coaching, texting, email support, video coaching, group support, etc…  This program is worth at least $1000!!  But, the Cost is only $300 total. And I’ve even split up the payments to make it easier for you: $75 initially, $75 2 weeks later, then $75 for the remaining 2 months. I am pulling out all the stops to get you results!

If you have questions feel free to message me or email me at buffmother@gmail.com.  You can also text or give me quick phone call to answer questions 479-531-4324.

Thanks so much!!

-Michelle Berger