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30 Ab exercises: “Fab Abs” Day 19

Friday Feb 20th; Day 19 Repeat day 1- 30 Ab exercises: “Fab Abs” Day 1

it’s DAY #19 in our “Fab Abs” challenge

Your ASSIGNMENT for today~

complete at least 10 reps of 20 different AB exercises. I’ve shown examples of 30 varieties below: 
Ab Adductor V’s
Ab Ball Rope Climb
Ab Crunch- feet on floor or feet up
Ab Crunch Pump legs up
Ab Flutters
Ab Isolation Crunches
Ab Jump Twists
Ab Scissors
Ab Wheel
Ball Crunches
Bicycle Crunches
Cats
Dumbbell Side Crunch
Ball Oblique Crunch
Lower AB Leg Lift
Lower Back Extensions
Knee Ups
Knee UPs- SIDES
High Knee Abs
Hula Hoop Abs
Oblique Sit ups and Crunches
Oblique Twist Crunch
Sit ups Variations- Old School, Hands on Hammies and Labor
Pilates Leg lifts- Low and High
Pelvic Tilts
Planks- beginner and side
Roll Ups
Reverse Crunches
Vacuums
V-ups

The Key to your Motivation is to Encourage others!

www.BuffMother.com

i sick :(

I fought the good fight FOR DAYS, but last night my body gave in and got the cold that’s been going through our household.

I’m here sitting inside SICK! BUT the sunny side is that Tons of GREAT THINGS are on TV today– the AFC, the NFC and the UFC!  Getting ready to watch them now.

I ran a killer workout yesterday AFTER cleaning the coop and starting a fire….

15 hills– 5 steep, 5 fast low grade–walking down recovery, 5x 30 sec with 30 sec walk/30 jog recovery.  It feels really good to be progressing with my running again. After the lifting I did some upper body lifting.

 

On Friday, I did only my biking, but also packed up the the PRIZE PACKS for the 6 to Sexy Winners and sent off my first orders of our NEW HT PILLS!! Speaking of which I am offering YOU a FREE TRIAL OF THEM!!

 

FREE TRAIL- with subscription sale!Hormonal-Timing-Pill

 

I also have lowered the price of my books– check it out in my store

 

 

Love my big duffle…great for more than just my workouts. Heading our to Post Office to mail transformation contest prizes and orders of #hormone support supps #nicebag www.fitmarkbags.com @fitmarkbags #winners #hormones

 

My POA for the week is:

Monday- Lift legs even it is wimpy

Tuesday- try running again

Wednesday- lift upper

Thurs-Run

Friday-Legs

Sat- Upper and

Sun- OFF

 

DID NO WORKOUT TODAY-

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The Key to your Motivation is to Encourage others!

www.BuffMother.com

Isolation Ab Crunch

Isolation AB CRUNCH by BuffMother! www.BuffMother.com

Category:

Howto & Style

Tags:

 

Outline:
Right side
Quality vs Quantity
Left Side
Mind/Muscle Connection

Transcription:
On the right: This will work the right side of my stomach and I’m going to come bring my right arm up to my right knee. Squeeze. Make sure to exhale all of your air.

Think more quality vs quantity when you’re doing your ab work. Exhale. Lower nice and slowly. Remember the eccentric abs – you want to resist the eccentric.

Ok, other side, Left:. I put my hand on my stomach so I can feel where I’m working. 

The mind/body connection is powerful in your ab work. If you can’t feel your muscles contracting yet, pretend like you do. Imagine that you do, and soon you will be.

10 on each side is plenty to start off with. Go until you feel the burn and then do 2 more. That’s a good beginner creed for that.

Let’s GO!! 2 weeks left~

www.buffmother.com
There is so much that can be done in just 2 weeks, so LET’s GO!

My personal goals are to get in several workouts and runs…I’ve been slacking on my runs since the July running campaign ended- -so today I start again with my EVEN day running.  I’m gonna go in just a bit.

My week last week ended up very good~ here’s the recap:
m-killer upper body workout and intervals on elliptical
t-killer leg workout–my butt was so sore!
W- beginner upper body buffing workout at home and some wii fit
Th-chest tris
F-back, sh, bi, run on treddy
S-20 min warm up cardio; legs
Su-off

so 6 days of lifting!!! and 2 intervals~
pretty good~

this week’s boosting poa looks like this:
m-chest and run
t- legs again
w- back and run
Th- chest
F-run in am and legs
S- back  and some steady cardio
Sunday= off

I am ready to GO! and remembering “no excuses”
Go!! Go!!! Go!!!

Love,
M

What happened to WED?


www.buffmother.com
I am sorry…I totally missed blogging yesterday?  What happened to me yesterday???–welll WHAM! HORMONES!!!  it was c-day 18 and my hormones have started messing with my brain/body,  I guess I am making it sound worse than it was because I actually had a pretty good day!!!
It started off with cleaning out my Daughter’s closet (thanks for the inspiration on that Lisa)…then I got ready for my massage!!!  I hadn’t had one for well over 2 months~ and it felt so great, but my booty was sore from Tuesday’s leg wo which made it a little bit painful.

Anyhow~ I was very happy to have my booty sore, but MAN!! IT is SOOOOOOOO sore!  I added in BB lunges, a few good mornings, a slightly different DL variation, abductions and lower back extensions to my workout and it is KILLING ME!  By 6pm last night I couldn’t even sit on my butt it was so sore– OUCHIE!!!

I did manage to go for a little run around the block with the kids and do the beginner buffing upper body workout from my book last night~ oh and some wii fit– I was only 29 last night 🙂  LOVED IT!!

I am considering making today a relaxed workout day–I am so sore still that cardio sounds very painful and so does lifting~ we’ll see– OH and I had planned on taking pics today-I am regretting that I didn’t take them on TUES, I felt my leanest that day, so-I may wait until tomorrow for those too, I’ll have to see how I feel in a little bit….silly hormones they are making me very silly today.

Okay!  I am going to clean out another toy box right now while I listen to Joyce Meyer on my Iphone.
I’ll be back later!
Love,
Michelle

Itty bitty booty~


That’s what kind of workout I had, an itty bitty booty workout, lol!

Since I have practically only worked legs 2-3 times over the last 2 months I figured I needed to start off slow with my leg workout:
warm up r-bike 7 mins- this actually felt good!
then
leg extensions
70×20 warm up (first 10 straight, next 10 toes out)
110×10+5 toes out
150×10
160×10
160×10
paired with leg curls
70×20 warm up(first 10 straight, next 10 toes out)
90×10
90×10
85×10

Squats
45×15 warm up and one set calf raises 45×10 (still sore!)
95x10x2
135×10

Walking lunges
55#on back x30 steps x 2 sets
paired with dead lifts
55#x10 SLDL, 10 Romainian x 2 sets

and that was it!!

I will still be sore, but hopefully not DYING SORE!!

Today while “working” I found this fun little quiz…What SUPERHERO are you??
Here are my results:
You are Hulk

Hulk
100%
Wonder Woman
100%
Supergirl
90%
The Flash
85%
Robin
80%
Superman
75%
Iron Man
70%
Catwoman
55%
Batman
55%
Spider-Man
45%
Green Lantern
45%
You are a wanderer with
amazing strength.


Click here to take the Superhero Personality Test

Have a SUPER DAY, MY SUPER HERO Friends!!!
-M
p.s. better not make me mad or I’ll turn green and open a can of woop!

Beginner workout routines!!

Beginner workout routines!!!

These sample workouts is a great way to get started with lifting for your upper body. All you need is a set of dumbells 8 to 10 pounds should be fine for strarters, but know that you will gain strength quickly :woohoo:

Beginner Upper body circuit workout:

Circuit- do the following exercises in the sequence listed for upper and repeat the circuit 3 times.

1. Push ups on knees or wall push ups
3 sets to failure
2. Rows- bent over with dumbells or gallon jugs
3 sets of 10 reps
3. Chair dips- knees bent
3 sets to failure
4. Military Shoulder Press- push weight above your head
3 sets of 10 reps
5. Bicep Curl
3 sets of 10 reps
6..Tricp extension
3 sets of 10 reps
7. Abs- knee ups or crunches
3 sets of 15
8. Lateral Raises
3 sets of 10 reps

See this clip

Optimally you should complete this workout 1-2 times a week alternating it with a lower body strength training workout- here is a sample one of those:

LOWER BODY Circuit:
1. Squats
3 sets x15 reps
2. Calf raises
3×10
3. Stationary lunges
3X10
4. crunches
3×15
5. Dead Lifts- romainian
3×15
6. Laying side leg lifts
3×15
4. Abs- knee ups
3×15

now GET BUFF!!
-BuffMother