Archives

6pack of PEPSI: “Fab Abs” Day 17

Wednesday Feb 18th; Day 17 Repeat day 8- 6pack of PEPSI: “Fab Abs” Day 8

Today’s Fab Abs workout challenge is to have a 6 pack of PEPSI~
“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

Once you complete it PLEASE post a comment here and on the video, thanks a bunch!!

-Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

6pack of PEPSI: “Fab Abs” Day 8

Today’s Fab Abs workout challenge is to have a 6 pack of PEPSI~
“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

Once you complete it PLEASE post a comment here and on the video, thanks a bunch!!

-Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Ab wheel or Repeat: “Fab Abs” Day #7

Hi!! It’s our 7th day…Congrats for making it 1 week in our Fab Abs Challenge. I would say that the first week is the hardest. Your body has been in shock and your ABS most definitely have been sore because of the extra effort.

 

I expect that this next week will be very encouraging to you~

  • you won’t get as sore
  • you will see improvement in your coordination
  • you will see your core strength improve
  • you may even notice some new definition in your waist

Today’s Challenge is to either do this fun little ab/shoulder workout or REPEAT on of your favorite challenges from the previous days.

Summary of Fab Abs contest posts:

Info and Instructions: “Fab Abs” Day 0

30 Ab exercises: “Fab Abs” Day 1

After Baby ABS! “Fab Abs” Day 2

6 pack of COKE: “Fab Abs” Day 3

Sit up Test: “Fab Abs” Day 4

“T” abs challenge: “Fab Abs” Day 5

After running ABS: “Fab Abs” Day 6

Ab wheel or Repeat: “Fab Abs” Day 7
Let’s get ready to SEE some fun SECOND WEEK results!!

-Michelle

p.s. an AB wheel is a super fun inexpensive piece of equipment but if you don’t have one you can do a similar exercise as a substitution (ball roll ups,  full sit ups, hanging knee ups, etc…)

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“Get Buff”- Day 26

“Get Buff”- Day 26

We have a Killer day in store for us!!!

Workout:

 

Day #26
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to stomach aches, gas,  IBS or even digestive diseases.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

 

“Get Buff”- Day 16

“Get Buff”- Day 16

We have a Killer day in store for us!!!

Workout:

Day #16
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

“Get Buff”- Day 6

“Get Buff”- Day 6

We have a Killer day in store for us!!!

Just one more day and we’ll be a WEEK into it!!

Have you made progress?? Please share how your first week went with us in by commenting below~!

Workout:

Day #6
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

s6day38

Day 38

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)

Leg Curls

Category:

Sports

Tags:

 

Outline
Equipment
Demo of Leg Curl
Form & Extension

Transcription – Leg Curl

This is the leg curl. This is a good machine, it’s actually not a flat bench some are flat. A lot of them are a little angled which is optimal. It will hit your hamstrings better that way.  Make sure you get on the machine where it’s nice and comfortable. 
Come all the way up to your butt, then come down – you don’t want to go all the way down, you want to come down to about here (not fully extended). So watch how I do it. Lower slowly, then up, slowly, then up. Notice how I have my feet flexed, my legs are close together and my feet are pointing straight.