Category Archives: BUTT

Christmas tree is finally decorated, NOW I can run!

Finally got the tree trimming finished (been working on that since Dec 1)…so I hit treadmill! Ran a 5k on treadmill of 2 min intervals 2x8mph, 2×8.2mph, 2×8.2mph then did the #5 day 2 #booty workout and stretching for my #yearendrearend  challenge!  SEE Below for VIDEO!


Yesterday I got in a good booty and back workout at the gym- plus some bonus work on it with clients– WORKING that booty hard this month and I can see changes in the mirror!  I’ll plan to take some Jan 1 pics and compare to my last set to see if there is enough change to notice it in pics.

Leg Press- 3 sets increased to 2 plates each side– lots of reps and calves too
Pull ups (assisted) 3×10 various hand positions #25

Lat Pulls- 3×10 reps @90
Leg Extensions- various foot positons, 10 reps +5 toes out mostly 4 sets of 110, 110, 130, 130

Rows 105×10, 120×10, 110×10
Adductions- 50x 60x 80# I do these pretty much to failure- sets of 20-30 reps

Leg Curls- 110×10, 2 sets, 130×4 reps+110×7
Leg Abductions- 60-80# I do these pretty much to failure- sets of 20-30 reps

In other news, I need to probably go shopping a bit more tomorrow.  AND tonight we have a big fun VIKINGS game going on!! Vikes vs. Green Bay if we win, we get home field advantage through the playoffs.

Gunner is at work until 6, Gracie ran today too, Tia built a baby snowman, Layla has been chilling as has Travis. I am off now to eat some of the pot roast I cooked earlier and hit the grocery store 🙂

Have a wonderful super amazing Christmas!

Love, Michelle

 

Video

Butt Circuit of Lunges, Hip Thrust, Bulgarians and Reverse Hyperextensions

I just did this workout now….If you have 20 mins this is a great BOOTY Workout. This video contains the full 2nd Day 1 workout of our MY BOOTY series (day 1 workouts in this series are the major muscle ones)

After a no weight warm up follow along for

3 rounds of the following butt Circuit

1- forward lunges 10 on each leg alternating
2- 10 hip thrusts
3- 10 Bulgarians
4- 10 reverse hypertension with bent knees on bench

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

 

Gearing up for legs!

Yesterday at the gym a I witnessed a wheelchair bound young man working hard with a trainer trying to do the leg press.  I was inspired and so very thankful that my legs work….there is NO EXCUSE for me to complain about leg day!  I am getting ready to hit them hard!! SO THANKFUL I CAN!! My workout from yesterday was focused on BACK mostly, but I also did some shoulder, legs, abs and stairmill.

#workoutproof

A post shared by Michelle Berger (@buffmother) on

This morning, I started working with a new client. She’s fired up to get STRONGER and I am excited for her potential!!  If you are looking for some guidance with your training, I offer online and in person training.  ALSO, here’s an easy idea for a workout…Do these 10 exercises- 3 sets of 10 for each move or you can do them as a circuit of all 10 in a row repeating the circuit 3 times. Click the links if you need help, there is a video tutorial for each with some tips:

 

I’m off now to do legs, including my JUMPSTART exercise for today.

 

Legs finally…

I honestly don’t know what my deal is with the NEW YEAR…It takes me several days if not weeks after the 1st of the year to get my booty going.  Today, I think I finally did literally and figuratively with a good booty workout!

Warm up bike,  and Jumpstart exercise for today of CHEST PRESS ON BALL 20’sx10x3sets
Conventional Dead lifts 95x10x2sets
Squats 45×10 warm up, 135x10x3
Romainian Dead lifts 135×2
Hip Thrusts BW 10 both-10 each, 135x10x3sets
Knee Extensions (knees been bothering me a bit again– gotta do these to keep it happy!) 115×15
Calf Raises BWx15x2
ABS Between sets hip twists, piked glute raise and a big set of 30 bicep curls x45#

I also did a fun little video about speaking positive– I need to practice this more myself!!

If you are like me an a bit slow on getting your resolutions started, realize it’s all about taking baby steps and it starts in your mind.  Speak that into your life and soon you’ll find that you are taking action!!

Get Buff!! ~Michelle

I see last weeks LUNGES!

It’s so fun that I see last weeks LUNGES on my booty!! It inspired me to add some lunges back into my workout today…

Chest/Tri/Abs and some bi’s + lunges and intervals
Warm up bike 5 mins
Bench
45×15
95×10
95×15 (forgot to add weight so I added reps)
115×8
115×6

Incline flys
30’sx10 easy
35’sx10
35’sx8

Bench tri dips 2 sets x10
Tricep extensions
55×6, 50×7

In between sets did 2 sets x20 reps knee ups on bench, hyper extensions 2 sets, side lungs 15 reps each leg, step lunges 15 reps each, jumping lunges x20 total, knee ups x15repsx2sets, Stationary lunges 15 reps each, Bicep curl machine 55x15x2sets, 65x10x2sets and stanging pose flexes 20repsx2sets

Intervals 20 mins 2.24mi total, easy mins at 6mph, hard at 8mph x 7 total felt pretty cruddy, took a 1 min stretch break after the first mile which helped

Yesterday I did Back/Shoulders and biceps…still at 5 pull ups only, hoping that by the end of the SSS I can pump out 10. I had intervals hanging over my head, but decided to push them to today.

I am 4 for 4 on lifting workouts and 2/3 on intervals so far

Scared I’m getting a cold, been having a runny nose, etc… all afternoon.  But, it may just be side effects from being out by the fire last night– that smoke can do that!  Can you see the bird in the flame from our fire last night?

Eats have been good the past couple days.  Doing eggs in the morning, salad for lunch and then a rather normal dinner– tonight was meat loaf. I really don’t have an appetite right now, it’s so nice!! Also eating an avocado and beets daily

This morning I weighed in at 138.8, down another pound!! YAY!…Gotta love cycle day 6~  so weight is back to where I was at the start of the contest, lol!  On the 11th/12th Travis and I have a little “get away” planned, so I am hoping to be 135 by then.  It’d be so nice to fit into my jeans!

Time to chill, have a good night!

-Michelle

p.s. congrats to Rhonda, she won our #lunges Challenge next week and gets a free choice of her free product from www.HighTPro.com

300 lunges left, uftda!

300 lunges left, uftda!

3 days left in our 100 lunges per day challenge~ remember to win our prize of GROWTH 191 from KFM Brands – High T Propost anything about lunging (a pic, a video, a comment on one of my lunge videos on youtube, etc…) with the hashtags#lunge#buffmotherand taghttp://buffmother.com/2016/02/…hallenge-100-lunges/ me if possible I am either Michelle Berger or BuffMother on all social media so I can be sure to see your posts Here’s the link to more info on this challenge~  http://buffmother.com/2016/02/14/sss-week-03-mini-challenge-100-lunges/

Some variety of lunges you may want to try:

Stationary Lunges
Walking Lunges
Jumping Lunges
Side Lunges (including Skater and Jumping Side)
Box Lunge with Dumbells
Box Lunge (3 variations) body weight only
Forward Lunges
Backward Lunges
BB Foward Lunge (includes Russian variation)
BuffMother! Smith Lunges (butt emphasis)
BuffMother! Smith Lunges (basic)
Starter style Walking lunges no weight

Also, don’t forget to read Kathy’s interview, she talks a lot about how she overcame adrenal fatigue. http://buffmother.com/kathy-pr…mother-an-interview/

I posted this short little bio on YouTube today~ Please let me know what you think. Thanks!

Now, I’m getting set to go plant some trees, been meaning to make progress on them all week, but life seems to always get in the way, ha! I’ll do my lunges as I plant  Goal is to plant 100 trees!

We’ll see how I feel afterwards on if I have the energy for a chest workout or not.

TGIF, Michelle

SSS week 03- Mini Challenge: 100 Lunges

SSS Week #3 Mini Challenge- 100 lunges a day!!  Your mini challenge if you choose to accept it is to do 100 lunges each day this week!! That’s 100 total, so 50 each leg.

This week’s mini-challenge is one of MY FAVORITES!! To do 100 lunges a day takes mental and physical determination~ BUT I know you can do it!!!!

the way I approach the lunges are to use a VARIETY of types of lunges and to not get over zealous the first few days of the week  Most days I will opt to do just body weight lunges, but on my leg days I’ll add weight for sure.

For example:

  • On leg days- I HIT my lunges hard with WEIGHTS
    Weighted walking ones- weight on back or holding DB’s
  • Barbell Lunges
  • Smith lunges
  • Super booty smith lunges
  • On non-leg days – I do body weight lunges mostly of the walking or stationary ones.

Some variety of lunges you may want to try:

Stationary Lunges
Walking Lunges
Jumping Lunges
Side Lunges (including Skater and Jumping Side)
Box Lunge with Dumbells
Box Lunge (3 variations) body weight only
Forward Lunges
Backward Lunges
BB Foward Lunge (includes Russian variation)
BuffMother! Smith Lunges (butt emphasis)
BuffMother! Smith Lunges (basic)
Starter style Walking lunges no weight

A key point to keep your lunges working your booty is to focus on using your front leg for the majority of the movement.

And the KING of lunges for the booty have been shown to be WALKING lunges :)
You will feel them TRUST ME!!Laughing

To get more emphasis on your butt rather than your quad, remember to use your front leg for the motion and also leaning forward (chest to knee) adds extra booty emphasis.

have fun doing your 100 a day!!
Rock that Booty!!!
-Michelle

~~~~Here are some example workouts and how I fit in 100 lunges on this Mini-Challenge~~~~

Did my lunges just now~ 100 for today
also, a chest/tri/running treddy intervals workout at the gym

yesterday- ran outside and 100 lunges

Keep up the GREAT attitude about The LUNGES- it is more of a MENTAL exercise than physical–GET IT DONE, prove to yourself that you are a BUFFMOTHER!!

Love ya,
Michelle

~~~

Booty workout day~

Warm up
r-bike 5 min
Squats (push through heels, focus on using glutes to lift weight)
45×12
95×12
135×10
155x6x2
135×10

Walking Lunges
60# barx15
30′sx15
60# barx15
30′sx15

One set walking calves

Butt Squats
90x10x2
110×8
110x10closer stance

Smith Lunges (alternating starting leg)
90×10
140x6x2
90×10

Bent over leg curls
60x10x2

Keep up the GREAT focus,
Michelle

~~~

As for my workout, I Got it done, despite…feeling like I was a big weakling. I have a photoshoot tomorrow and I typically deplete myself for shoots because I like looking ripped and small…since we all know the camera adds 15 pounds

Here is my measly workout:
warm up 13 mins r-bike
lat pulls
130x10x2
150x10x2

Hammer bicep curls
45×10
45×8…I hate bicep curls!

Pull ups
7, 6.5

Standing Military
in front 45×10
behind 45x10x2

Barbell bicep curls
45x10x3

lower back extensions 2×12
knee ups on roman chair 25
knee ups on bench 30

Seated rows
80x10x2 full extension
90×10 super squeeze at end

13 mins on elliptical- high resistance focus on glutes – only 2 hard intervals in there. Ran out of time
I still have my 100 lunges to do today~ I will get them done, just not right now, lol!

Have a super Thurs night~~

Michelle

~~~

Well, I did legs today~ boy I love a good leg workout….My favorite workouts used to be chest, but these last few months~ LEGS totally rule my world.

I love working legs (and BOOTY) because of the RESULTS!! The positive changes I’ve seen in my legs over the last 2 months are UNREAL!!! The time while I was training for my 800m race, I couldn’t lift much with my legs for about 2 months and it ended up showing…don’t get me wrong, my legs looked great, worked great and felt strong…but they were different than they were prior to slacking off from my workouts. Now from LIFTING HEAVY and close to twice every week, I have less cellulite, less fat, more shape to my booty,etc….now than 2 months ago and I am SO EXITED!!!!
:yay:

I only had an hour so I did the MOST important moves~
5 min warm up elliptical
Squats
45×10 plie
45×10
95×10
135x10x2
155×5

Walking lunges
60#x30 steps
60#x30 steps…some extra BIIIIIIIG :)

Seated calf raises
90x10x3

Dead Lifts
135×10 stiffer legs
135×10 more bend in knee- romainian

Kneeling leg curl
25x10x2

Leg press
180×20- super booty squeeze
270x10x2
Calves betweens sets :)

Smith Lunges
70x10x4 on step
Leg ups on R-chair
15×2
Booty back extensions
20×2

Time was UP!!

SUPERHERO, Day 3!!

Just a reminder that daily the suggested workouts are posted to my BuffMother! page…I’ve been trying to add them here daily also.

CONGRATS on 2 amazing first days!! I am so proud of your excitement and focus. STRIVE to keep ON TASK this weekend!! GET IN THOSE WORKOUTS!!!

Every Day in May! ~ Day 3
This week’s diet focus is to Drink More Water! Gulp, Gulp. Our fitness focus for the week is building Endurance. Keep at it!

Check out today’s suggested workout: http://youtu.be/koK7KyCHMVU

ABS/BOOTY!!

PLUS: It’s SUPER HERO Saturday and your challenged to Drink some TEA today

SUPERHERO Saturday is all about you doing EXTRA ORDINARY things today– I love getting in the mood with a super hero shirt, thinking about how cool it would be to have a super power and taking action towards being physically strong like a super hero.

Why TEA? Well, it’s a fun way to get some nutrients, to detox, to get a bit of caffeine, and to spice up your water intake

 

My Day 2 didn’t go exactly as planned….I only managed the 11 minute Lower Body SlimChick Band workout.  I was too busy having outdoor adventures to even change into my workout duds.

 

 

I also failed to eat cukes or lettuce   I did get in some carrots and green beans though!  I’ll eat a cucumber salad today for lunch and I plan to make some ICE TEA to drink while I sunbath a bit today. It’s a GORGEOUS day here today!!

 

I will do the SlimChick ABS/Booty workout today PLUS I’ll get in my missed leg lifting to boot.  I may also hit the trail for a run SINCE I am a SUPERHERO!! …I plan to mow it today first though. The grass is getting so long!

 

I’m off to be a superhero!!

-Michelle

p.s. I keep forgetting to take my starting pic.  I’ll add that to my to do list!

Day 2~Every Day in May

It’s Every Day in May! ~ Day 2
Today’s challenge is to consume lettuce or cucumbers and it’s Friendly Friday!! Be nice peeps 😉
Also, remember the week’s diet focus is to Drink More Water! Chug-a-lug. Our fitness focus for the week is building Endurance. Get to it!  More about how and why to do both are in yesterday’s blog~ http://buffmother.com/8474/every-day-in-may-day-1/

 
Don’t forget to get in your  11 mins or working out today– here’s a suggested workout: http://youtu.be/TJuR415-Ugk