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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

Fab Abs day 1: 30 Ab exercises

It’s DAY #1 in our “Fab Abs” challenge

Thanks and Congrats for joining this QUICK 28 day focus on whittling our waists!

Your 3 ASSIGNMENTS for today~

1- Take your starting pics and stats as outlined in yesterday’s post Info and Instructions: “Fab Abs” day 0

 

2- Set your goals based upon your stats/pics. Keep them attainable and ACTION based, some example goals:

  • to lose 1 inch off my tummy
  • do 10 mins of ab exercises daily
  • add in 3 interval sessions/weekly to help burn fat
  • eliminate dessert from my diet
  • increase my fiber and protein intake, etc…
  • Take these 28 days to establish at least 1 good TIGHT TUMMY habit

 

3- Do this Day #1 “Fab Abs” Challenge: 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

World by Tail

Hey All!!

Had a busy but good day today!

I feel like I have the world by the tail these days– good things happening all around!!  I LOVE IT!!

 

Today’s Bikini day 2:

Talk about motivation— these bottoms were TIGHT! makes me know I’ve putt on a little booty cushion over the winter!!

 

Didn’t get in the full workout I had planned in my POA from Monday but it was still really good!!

 

Here it is~

Warm up

12min bike

2 sets of 10 reps jumping squats

Paired circuit #1- Squats

warm up set 45×10 135×10 x2sets, 155x8x2sets Calf raises 4×6-8 2 sets toes in, 2 sets toes out

 

Paired circuit #2-  KB Butt Squeeze squats 40#x10reps x3sets kb deads x10 reps x 3 sets then, bulgarians body weight x 10 reps

 

Paired circuit #3- Knee Extensions- 115#’sx9reps+ dropset 95#x9reps x 4sets Dead Lifts 135×10 repsx2sets, 155#x8 reps x2sets

Paired circuit #4- Ball leg curls/Hip ups 1 set of each Laying side leg lifts 2 sets of 20

 

Paired circuit #6- hands on hammies sit ups -2 sets to fail

Lower Back Extensions

 

So…just for the record my cycle day is 16 and weight is 130, my goal is to be 128 by the end of the week (Sunday).  My tummy has been really bothering me since Saturday. Lots of pelvic pain, bloating and hip/lower back soreness.  It is really annoying!  I kinda think we have a bit of a tummy flu hanging around our house.  My DD Layla was throwing up on Saturday and my son has be nauseous the past 2 days. Hoping it will clear up later this week!

 

Time to Go!!

have a super night!!

-Michelle

p.s. posted this fun pic and quote on my BuffMother page; “I don’t know who invented high heels, but all women owe him a lot.” -Marilyn Monroe

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

20 days to go!! LEG plans~

20 days to go in our 21 day: kick the habit contest!….
I SO EXCITED about this contest and all the great goals my BuffSisters have posted in the Rally Room.

Hope you got off to a great start yesterday…

http://buffmother.com/?p=8152

Here’s day 2’s link to content~
SEE BELOW~ LEARN!!

Please feel free to comment on the post- questions and input are encouraged!!

I decided on my habit to break and habit to attain and posted them in my private blog… I am committed!!!

So with the excitement of the contest to stoke my workout fire I’m planning for a great day workout wise!!

LEGS are on tap!!

The plan: Workout time NOON
warm up with 10 min of intervals on the r-bike-killer butt bike
Squats paired with calf press
45×10
95×10
135×10
155×10
155x8x2

Calf machine (seated)
90×20 (half toes in half toes out) x 3 sets

Smith Squats paired with smith lunges
10 reps at each weight
50
70
90x2sets

Dead lifts paired with side lying leg lifts
115x10x2sets narrow
115x10x2sets wide
15 leg lifts each side 4sets

Leg extensions paired with seated leg curls
90×10
120×10
125×10
135×10

leg curls
60×15
70×10
85x8x2

Then afterward I need to go birthday shopping! the Twins turn 9 on the 9th!

My plan is to stick to the plan!!
-Michelle
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MB Blog: A day 2/21 vlog

I’m testing out how things work on my new mac…lots to learn!! Anyhow here’s the first video I’ve shot with my webcam and uploaded with imovie:

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MB Blog: Learnin’- day 2

BuffMother's picture

Tue, 2012/02/07 – 8:54am — BuffMotherToday’s task is to LEARN! So that’s what I’m writing about!!

 

#1-Learn about yourself and why you want to attain or break the HABIT-

Quit the JUNKY Carb Habit!!
I’ve been a junk fool aholic since I was a kid….I’ve always loved candy! I’ve always loved chips! I’ve always loved snacking and eating quite a bit.  I do NOT believe that eating some “fun” foods is wrong– I’ve never been a “CLEAN” eater, nor do I think it’s paramount!  We need to enjoy all life has to offer, but in MODERATION! Also, I am a big believer that when you workout HARD enough, a slightly imperfect diet is okay. I am not someone who believe the popular notion that diet is 90% of the equation when trying to lean up- It’s and important part, but WORKOUTS count a lot more than 10% in my math!

My eating/diet is a work in progress- ALWAYS!  I look back 12 years ago and MAN!! I ate horrilby!! Now days- I get “lazy” with my diet at times, but overall it’s 100x’s better than then.  The winter is always a time when I gain weight….the past couple years I even got up into the 135 range.  This year, I’ve done better than normal, but still I’m ready to hit it harder sooner this winter!  Having goals like a ski trip on March 1 and the Warrior Dash on May 5 really helps!!

Back about 1.5 years ago, when prepping to go “train with Ava Cowan”….I had a stellar attitude toward my diet- I was eating only fruits and veggies for carbs and I really leaned up nicely!  However, I was working out quite a bit more at that time– Travis and I were playing tennis for 2 hours at a time 2-3 times a week– that long “activity” added to my aeoribic fitness a lot and allowed me to lean up easier.  I need to figure out how to add more long aerobic activity into my routine- hiking is a good idea!

Attain the Keep my Kitchen clean Habit:

This challenge to keep my kitchen clean is tough already! I hate cleaning…especially when it’s 3-4 times a day like in the kitchen!  It’s always been a problem for me to keep my kitchen clean, mostly becuase I find it a waste of time to clean after every meal– it’s faster to do it all 1 time a day??  Anyhow- I want my kitchen clean consistently.  So I must change my mindset about it!

I think I’ll put my ipod on and get after it– it could be relaxing to listen to a podcast while I clean.

 

#2- Learn about ways other have established this habit or broken it– Google is amazing! Or, heck, go old-school and hit the library or book store for some resources!

CARB INFO-
I am a Carb Addict- I’ve know it for about 14 years…I wrote an article about it a few years ago- here’s the link:
http://store.femnutrition.com/mb-carboholic.html

Today, I found this great definition of what being Addictied to Carbs means: http://www.carbohydrateaddicts.com/cadfnd.html

Cleaining Info-

A couple PDF’s:
http://www.household-management-101.com/support-files/daily-kitchen-clea…

http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=14&ved=0CEI…

A good link:
http://www.readersdigest.ca/home-garden/cleaning/6-good-kitchen-habits-d…

 

I feel like I’ve learned a lot about the battle I’m up against to BREAK THE HABIT!! I certainly hope you take a half hour or so to LEARN about your specific habit(s)!

We can Change!!

Michelle

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EMAIL for day 2; 20 days to GO!!

BuffMother's picture

Tue, 2012/02/07 – 7:59am — BuffMotherHope you got off to a great start yesterday…

Here’s day 2’s link to content~
http://therallyroom.com/node/51727

Please feel free to comment on the post- questions and input are encouraged!!

The countdown is on…just 20 days to go!
Yippie!!
-Michelle

Procrastinator Michelle! S6day17

I am posting right now because I am procrastinating…I have to work on some tax stuff that I’ve been putting off for MONTHS, but with taxes due at the end of May, I guess I MUST get them done soon 😥

Procrastination is an art form in my opinion…I do things when the HAVE TO be done, not a moment sooner~ it’s my way to manage my time, lol!! I use this skill for so many things besides taxes. A couple of of my favorite applications for procrastination is Dishes, Laundry, Shaving, and Bills. Why bother doing a few dishes??? I need to wait until the entire counter is covered and I have plenty to easily fit into the dish washer. That way I don’t waste time trying to find the perfect dishes to fit.

Why do 1 load of laundry?? I wait until I can do at least 6 at once. I do all the washing and drying~ then later I fold all 6 loads~ the I put all the clothes away at the same time. Doing 6 loads at once saves time!

Procrastinating works…but NOT for working out!!! CONSISTENCY works for diet, exercise and for getting BUFF!!!

 

Sizzlin’ in 6 Week #3 Conference Call is happening tomorrow May 19th at NOON central time.  Call in info is will be sent to your e-mail.  We are going to talk “All About ABS!!”

Here is a download LAST WEEK’s call ( our Week #2 conference call) … “the Keys to Sizzlin’!!”:

WAV version

MP3 version

 

 

Yesterday I started off the week with 2 great workouts including loads of fast running both Monday on my own and Tuesday at football.intervals on bike, 10 mins on stair mill, 10 mins on r-bike

Today I have a leg workout on tap…My body is exhausted from football last night! But here’s the plan!

warm up r-bike 10 mins

laying leg lifts with stretching

lower back extensions

leg curls

abs

SQUATS

seated leg press

Dead lifts- 2 sets

Calves

walking lunges- 2 sets of 30 steps

leg extension

multi- hip

shuffle circles and side to sides in aerobics room

knee ups

20 min r-bike

 

I better go do my tax stuff!! I can’t procrastinate any longer!

Your friend the Procrastinator,

Michelle

No Day Off Here – LEGS!

I toyed with the idea of taking today off….but decided to get in a leg workout instead so that I could feel free to lift upper body with my friend Denise and go for a run tomorrow .  Last night was football practice and I was on a ton of allergy meds to just get through it.  I feel a little “hung over” from them today, lol!!  I’m feeling a bit better today, so hopefully the worst of spring allergies is behind me!  My ankle is continually getting better- I’d say it’s now at 85% healthy.

My weight is down to 128 which is a nice plus- I feel like a lean mean buffing machine!!

warm up-

6 mins rbike
Squat
45×10
95×10
135×10
155x10x3sets

between sets- hip rotatations, balance on on foot side leg lifts, bulgarians

Dead lifts
45×10 warm up
135x10x2sets

between sets
seated calf raises various foot position
70#x15 reps x3 sets

Leg press
200x15x3sets
calf raises between 10 reps x3 sets

Hack squat
90x15x2sets

Smith lunges paired with butt squats
50x10lunges+ 10 butt squats
70x10lunges+ 10 butt squats

lower back extensions 20 reps
full extension abs 10 reps

Earlier today I got the SSS entries off to the judges, so we’ll know by early next week who won!!  I am so excited by the results- you all did an amazing job!!

The rest of my day is going to be spent organizing some paperwork for the hubby and hanging with the kiddo’s. 

Have a great day!!

-Michelle

2 'Til Turkey Time!

Hello~! My Monday was good except for our Rally Room server frustrations!  My kids are all off school  for the Holiday  and we’ve had some good bonding. 

Got in a good little body weight workout last night with my kiddos-

2 circuits of 15 reps each

Squats
Laying side Outer leg lifts
Wide Squats
Stationary lunges Fire Hydrants
Laying side- Inner leg lifts
Standing calf raises

plus some abs and stretching

yesterday’s cycle day was 24 and weight was up to 129.

Last night was my first night in over a week sleeping DRUG FREE!! YEAH!!  I had some wonderful Cough free ZZZZZ’s and I feel like a new woman!!

I’ll also be back to post my stats, photos and thoughts for today’s  “Finish STRONG!”- 39 days to go-Challenge- Here’s the full post about that here:

http://therallyroom.com/node/47030

I’m headed to the gym here in a bit to get in a REALLY GOOD workout!!  and then this afternoon we’ll go for a hike on the Bentonville Trails 🙂
Keep the focus- just two days till TURKEY TIME!! WHOOHOO!!

Another new bikini!! Target rocks!!

Another new bikini! and my bikini day #1~ It was the challenge for the week 6 in the SX70 contest, but I had a wacky week so I’ll double up this week with my minichallenges.

I’ve done great with my every day in May after the 2 days I missed- I haven’t missed anymore since.

Wed- Legs and chest with my little bro- this turned into a personal training session for him 🙂

Thurs- Bowled 3 games and 30 min upright bike
Friday- 11mins of ubike and floor work- abs/stretching a few lunges and leg lifts
Saturday- a killer leg workout!! hightlights included: 3 sets of 155×6 on Squats, 115# Deadsx12x1 set- this is my recent high- a couple months back I couldn’t dead at all due to my sciatic/back injury, and 170#leg extensions x10reps- I lifeded hared and heavy! BOOSTING Style!

Now I am just waiting for my food to digest and I am off to the gym for back, sh, bi, abs and some stair mill!!

Later babes!!

-Michelle

3 for 3!

Well, I am 3 for 3 so far in May…and I LOVE that so many of you have joined in on my “every day in May” challenge with me!! It’s going to be a mighty mojo filled MAY!

May 1- one hour workout at gym upper body and itnervals on stair mill
May 2- walk with the family- about 25min worth
May 3- Leg workout- a short one since Mondays are so CRAZY for me, but good little workout- 30 mins total!

Here’s the detials on today’s legs:
warm up 3 mins elliptical
Squat
45×20
95x10x2
115x15x2

Abs on ball 2sets
Dead lifts
95x10x4sets- 2 romainian; 2 conventional

lunges on bosu ball 2×15
side Leg lifts laying on bosu ball 20reps, 15 reps

Smith lunges on step
50×10
70×10

That was all!

It’s so beautiful here today!! I just love it!  My plan is to prep some food and make some ice tea and have a good little lunch outside in my bikini!! WHEEE!!

Hope your Monday is GREAT!

-Michelle

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