Category Archives: Legs

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.

 

Friendly (or FLEX) FRIDAY!!

Hey, hey, HEY!! It’s Day 5!!  I can’t hardly express in words how AWESOME you are doing in the “Six to Sexy” contest. The laser focus I’ve seen is INSANE!!

Workout suggestion for today is the same as Tuesday- LEGs!!

IT’S also FRIENDLY FRIDAY~ So let’s strive to be extra friendly today:

  • Smile more and make eye contact with people…it’s OKAY!
  • Say HI to everyone you cross paths with
  • Break the ice, introduce yourself; be conversational
  • Lend a Helping HAND; open doors; offer to help carry something for someone, etc….
  • Comment on a Friend’s Blog
  • Comment on a STRANGER’s Blog
  • Send some e-mails or private message
  • Send some letters or Thank You cards or B-day cards, etc…
  • Send some flowers~or balloons~ or fruit~ or candy (toffee?)
  • Call a friend, acquaintance, family member or even and ENEMY, lol!
  • Text someone!

Just STRIVE to be EXTRA Friendly today!!!  And HAVE FUN with it!!! You will be rewarded for planting those “energy seeds”



Please keep inviting your friends, sisters, mothers and others (enemies?, lol)…to join us for the contest. Late starters are more than welcome!


Thanks so much my FRIEND!!
Love,
Michelle

Track and SANDWICH day :)

Had a good mother’s day– took the day off of workouts, but I was certainly actively resting.  I did a good amount of raking, other yard work and walking.

The Contest post for today-

Today’s plan is to hit the track in after a bit- I need to run and run fast!

I’ve not tried to run at the track during the school day yet– so hopefully I can access it   I also have to “film” the HAM butt sandwich today along with a couple others so you can “see” what I mean by the sandwich acronyms, lol!

I’ll do my REAL leg workout tomorrow!

 

In other news~ I got my period yesterday. It was a whole 28 day cycle again– LOVE IT when my cycle makes it the whole 28 days~ I weighed 128 yesterday and today I have some cramps but I expect they’ll pass after a bit.

 

Anyhow, I’m off to have a GREAT DAY!!

Love ya,
Michelle

p.s. I got the videos done~ please like, comment and share them

the “HAM”

the “SUB”

What is your favorite lower body exercise?? Mine= Squats!!

Saturday was Feb 2nd and Day 2 of our Favorites February….

What is your favorite lower body exercise??
Mine= Squats!!

Here’s a video tutorial on how to squat~ Squats

Flash Animation

My Saturday was a good one, It started wtih a quick workout at the gym- LEGS of course…then directly to Gracie’s last regular season 5th grade BB game. They actually won!! It’s was a great way to finish the season, sort of…next week each night they have a TOURNAMENT!

Here’s My Workout Proof pic from yesterday~ #workoutproof

After  that I went home did some cleaning and met with the electrician about getting Gunner’s room “electrified”, LOL! Once that was done it was time to go PLAY on my tractor, build a fire and enjoy the amzing land God has blessed us with!

 

Once it got dark, I had to run to town again for a bit since Gracie’s BB Team was in charge of the gym clean up…It took about hour of my night~ which wasn’t super convient, but HEY Mommy has to do thing they don’t want to sometimes 🙂

The night wasn’t over yet…WE relucntantly decided to order the UFC PPV.  Most of the fights were duds, but I was happy to see Frankie Edgar lose. I’m not a fan of his.

It was a good day!! NOW to make this SUNDAY be AWESOME TOO!!

Love ya,

Michelle

P.S. Be sure to join in our FAVORITES FEBRUARY daily “chats”…Here’s the rest of week #1’s topics~

28 days of Christmas: Day 15

XMAS Day 15- PHASE 2 begins with “LEGS”!!!  challenge=change~!

Well today is our first day of phase 2 for our “28Days” of Christmas Challenge~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!!  It’s amazing how doing a workout backward from time to time really creates some nice results.  Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up!  I call it “PRE-exhausting” your muscles 🙂

FUN, FUN!!!

Here are the details~ and as always you can find all of this info in the download you were sent when you entered the contest.

 

“FCH” Workout Log~Phase 2 ( the second 2 weeks)
FCH Ph 2
MON
TUE
WED
THUR
FRI
SAT
SUN
Week 3
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Active rest- Walk?
Lift Lower Body
ABS
Lift Upper
Intervals
Off or extra cardio
Week 4
Lift Lower Body
ABS
Upper
Intervals
Off
Active rest- Walk?
Lift Lower Body
ABS
Lift Upper
Intervals
Off or extra cardio
Exercise
DATE
 
 
Leg Day
 
set 1
set2
set 3
10 min
Warm up
Pre-
Walking Lunges
lbs.
Exhaust
2x30steps
reps.
abs
between sets of lunges
2sets
#1
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
#2
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extension
2sets
#3
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#4
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.

 

XMAS Day 15!!! ~ As we head into the final 2 weeks prior to the Christmas~ REMEMBER:

Challenge=Change…
Our bodies are master adapters. The more we challenge them the more they change to accommodate those demands. The good news about this is that if
you continually challenge yourself, your body will change. The bad news is….that if you don’t continually challenge it, it will stop changing and may even
regress.

There are 5 main ways to change workouts to cause them to be more challenging:
Intensity
*How hard are you pushing?
*Do you push yourself to the MAX each workout?
*Do you only ever “go through the motions”—social exerciser?
*Do you vary your intensity to get different results?
*Do you like to take your time?
*Do you like to “get it done”?

Frequency
*How often do you work out?
*How often do you lift each body part?
*How often do you do intervals?
*How often do you do other fitness activities?

Duration
*How long do you workout at a time?
*How long are your lifting sessions?
*How long are your intervals?
*How much other time do you devote to fitness activities?

Mode
*What type of activities do you do? Do you cross train?
*Are you training for a certain sport?
*What lifts do you do for each body part?

Rest intervals
*How many “rest” days do you take?
*How much time between each lifting set/exercise do you do?
*How much time between hard intervals do you “rest”?
*How much time do you “rest” each day?
*Do you purposely take time to “de-stress”?

“The path of least resistance leads to a poor reflection in the mirror.”

28 Days of Christmas: Day 5

It’s Day 5 of the 28 days of XMAS contest, meaning we only have 23 days left until the end and time to Kick my HOLIDAY MOJO into HIGH GEAR!!!  On tap for today: test a few more fun “add ons” to the Rally Room, get through my stack of BILLS and have a killer leg workout!

LEGS/ABS workout for today!

I’ve had a few questions about the “at Home” version for this workout~ so here’s a modified one for those of you working out with only DB’s

Squats= DB Squats

Dead Lifts= DB Dead Lifts

Leg Extensions= Stationary Lunges holding DB’s

Leg Curls= Leg Curls using a ball

Walking Lunges= Walking lunges holding DB’s

Hope that helps, Let’s work hard this week~ whoohooo!!!

-Michelle

SSS Week 02: Beginner Lower Body Buffing workout (Video)

SSS Week 02: Beginner Lower Body Buffing workout (Video)

LEGS– Beginner Buffing workout (from phase 1 log)
Barbell Squats
3×10
Step ups
3×10
Knee Extensions
3×10
Leg Curls
3×10
Walking Lunges
2-3×10
Calf Raises
3×10
Summary of Buffing Phase:

  • Do something Every OTHER day
  • 2 lifting workouts per week
  • Workout is a circuit: do exercises in order a total of 3 times
  • Very little rest between exercises
  • 2 interval sessions and 1 active rest day each week
  • Focus on dieting and losing weight
  • Simple 7 for 7 AB routine every time you workout

2nd LEG done!

I got in my 2nd leg workout for the week today:

squats 45×20, 95×10, 135x10x2sets, 155×9, 135×10
knee ups on roman chair 2 sets– DH tightened it up, it works so much better now!
forward barbell lunges 65×10, 95×10, 95×5 + 4 stationary ones on each leg
Leg extensions 70# tons of reps, some single legged- 4 sets total
Knee ups on bench 2 sets
Dead lifts 95x2sets

At the same time as working out I couldn’t resist cleaning up a bit, so the workout took longer than expected…it’s so easy to get distracted when working out at home!!

Time to go shopping…we are on our way to Lowe’s.  Then later tonight we’ll be watching the UFC event.

UFC 148!!— who’s your pick to win the championship- Silva or Sonnen??

My guess is Silva, but I sure hope it’s a good fight!!

-Michelle

A Successful Leg Workout!!

The puddles of sweat on the floor told the story of my intense, hot, successful leg workout yesterday!! It was a GOOD ONE!!

Squats 45×20, 95×10, 135×10, 155x10x2sets
hip rotations- 3 sets of 10
Forward Barbell Lunges- 65x10x3sets
sit kicks (abs)- 3 sets of 15
Dead Lifts- 45x10x2sets (warm up), 95×10, 135x10x2sets
dynamic squats- 3 sets of 15
Leg extensions- 55×20, 55×10+ 10 singles, 65×10+ 6 singles+ 6 singles x2sets
hip thrust/leg curls- 3 sets
Bulgarians- no weight x10 reps, 15’s x10 reps x 2 sets
Knee ups on bench- 2 sets

Once again I’d like to congratulate our winners in the “Shine in 49” contest….it’s so inspirational to read through your entries once again.  Be on the look out for featured blog posts on www.buffmother.com showing the incredible success stories!! Thanks for all the hard work and effort!!  You deserve the praise!!

Have a happy 4th of July!!

Love,

Michelle