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Experienced Boosting Leg workout in detail with Video

I’ve had a ton of requests for more workout videos demonstrating an actual workout for an experienced level lifter who is in their BOOSTING phase.  The Boosting phase is all about lifting HEAVY with good recovery between sets.  The goal is to take about 2 minutes between each set.

SSS live workout: Experienced Boosting Legs

 

Experienced Boosting Legs (ph 3 log)

Lift Lower Body

LEGS
Squats
4 sets total×10, 8, 6, 10
Bulgarians
3×8-quads
Pliet Butt Squats
3×10-glutes/hams
Knee Extensions
4 sets total ×10, 8, 6, 10
Leg Curls (NOTE- I substituted DEAD LIFTS)
4 sets total ×10, 8, 6, 10
Walking Lunges- go HEAVY
2×10-15 -butt focus
Calf Raises
3×10

Videos- of this workout

Part 1- Squats

Bulgarians

Part 2- Pliet Butt Squats

Part 3-Knee Extensions

Part 4- Dead Lifts

Walking Lunges- do these with holding DB’s

and…

Calf Raises

Finish Week 1 STRONG~ SSS 01

Let’s Finish Week #1 STRONG– weekends can be tough, but if you can stay strong through it you will set yourself up for getting results in week #2!!

I am going to be STRONG this weekend~ Ladies let’s keep our mojo STRONG all the way through week 10!!! (can you tell my “truth hammer” for is STRONG?)

At the end of each week you’ll find a place in your SSS journal to summarize how you did that week and make a plan of attack for next week:

 

Homework for week 01~

  1. Be sure to do Mini-Challenge #1 take your STATS and STARTING Pictures.
  2. Get your WEEK 01 workouts done– take a JUST DO IT mentality– Any movement counts!!

Stay engaged and accountable by posting a comments and encouraging others– that’s how I stay STRONG!!

Your STRONG friend,
Michelle Berger

P.S. If you missed any of the info for the week, you can always find it on my BLOG~  Here’s a nice summary for you….

All about preparation– SSS: week 00

HI!! The info contained in this post is RELEVANT for anyone wanting to become fit and healthy!! Even if you are not in our upcomming contest you will find the info very helpful!!

For those of you IN the CONTEST~ Just a quick reminder: “The contest HAS NOT STARTED YET”…  That’s why I’ve titled this Week 00..this week is all about preparation.  PLEASE INVITE others to join you!!  Go to www.BuffMother.com to sign up!!

Thanks again for  joining the SuperStar Success contest~ I’m excited for you to transform your body, mind and spirit over the next 70 days!

Here’s a coaching video that talks about PREPARATION:

**Please comment on the YOU TUBE VIDEOS  they are highly appreciated**

Prepping to start on a fitness journey takes the right mindset…. So let’s take this week to focus on getting READY~!!
I’ll be sending you several emails over the next few days with content to assist you in your preparation.

The goal of this Super Start Success contest is to keep you CONSISTENT so that you can attain Success!

To get READY I’d like you to start with  the following 2 tasks:

1.  Go shopping and the entire time think~”Protein and GREENS”

Stock up on good healthy proteins items like:

  • Chicken,
  • Turkey,
  • Roast,
  • Tuna,
  • Salmon…

Fill your cart up the rest of the way with greens:

  • Celery,
  • lettuce,
  • peppers,
  • radishes,
  • cucumbers,
  • spinach, etc…

2 . JOURNAL…take some time to JOURNAL.
Write it down!! I’d like to encourage you to write about 3 specific things:

  • When were you at your peak physical condition?
    Do you remember how great you felt both mentally and physically?
  • What do you have to change about your
    current habits to attain results like that again?
  • What is your #1 goal for the next 70 days?
    What are the “solutions” you must stay focused upon in order to attain that goal?

 

 

I can’t wait to see all the amazing triumphs we

will share during this contest.

Let’s get Prepared!!

I’ve  put a list of recommended materials here-

http://buffmother.com/6523/recommended-materials-sss-contest-wk-00
REMEMBER to use the code SSS16 for additional 35% “SPECIAL” discount offer just for your participation in our contest.
The contest is free and I’ll be giving away a ton of info and support away for free.
The option to purchase recommended materials (journal, workouts, diet info, books)
and hooking into support via www.TEAMBuffMother.com will
help you along the way are often vital to success.

Thanks so much,

Michelle

Ab/Butt Connection: “Fab Abs” Day 24

I talk a lot about how EVERY part of our body is important to our health. BUTT, there is no denying the fact that your ABS are connected to your BUTT.  Much of the same exercises that work your BUTT also work your ABS!

Day #24’s Fab Abs challenge is for you to Please try the following EXERCISES to FEEL the AB/BUTT connection yourself:

  1. Y Stretch- http://youtu.be/BWvF5OHBYVM
  2. Showgirl-http://youtu.be/VclChWWk3V4
  3. Adductors-http://youtu.be/YzOYkgZ6yZc
  4. Flash-dance- http://www.youtube.com/watch?v=m-B-ZtMJr18
  5. Running ups- http://youtu.be/oGIGwi-2-98

 

Be sure to work hard, we have just 4 days to go!!

WHOHOOO!! Whittle that waist!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

After Baby ABS! “Fab Abs” Day 16

Tuesday Feb 17th; Day 16 Repeat day 2-  After Baby ABS! “Fab Abs” Day 2

It’s Day #16 in our “Fab Abs” challenge and Today I am sharing my AB Secrets with YOU!!

Your CHALLENGE for today is  to do the AB following AB workout from the AFTER BABY ABS BOOK!

TeamBuffMother.com MEMBERS!! I’ve uploaded my EBOOK version of the book free (this week only) for you!!

Download it here~

 http://www.teambuffmother.com/topic/s2s-abs-book-free-download

 

If you don’t have the book*…. this detailed video is an instructional how to do it and below you’ll find the exercises.

This video goes over the exercises contained within the book “After Baby ABS”

Starting on Page 12 of “After Baby ABS”

ABS–CPTME….SIMPLE 7 for 7 Do as a circuit 2x’s

Passive Abs- 24/7, posture, tummy-in
Sit ups- hands on hammies x15 reps focus on Crunch
Vacuums!! 10- 10 seconds daily these work Transverse
Knee ups- 15 reps focus on Eccentric
Traditional AB crunch- 15 reps focus on Crunch
Ball Crunches- 15 reps full extensions focus on Eccentric motion
Cats/Dogs-3 reps of 5 counts each position Transverse

 

 

I know you can regain your beautiful tummy, after babies and even after years of neglect— just use the info and put in the work!!
Love ya,
Michelle

 

 

6pack of COKE : “Fab Abs” Day 15

Monday Feb 16th; Day 15 Repeat day 3- 6 pack of COKE: “Fab Abs” Day 3

 

Day #15’s challenge is to have a “6 pack of COKE”

 

repeat this circuit 2 to 3 times

 

C= Crunches with feet up: 20 reps

O= Oblique side crunch: 10 each side

K= Knee Ups: 10front+10 each side

E= Extensions for lower back: 10 reps

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

FAB ABS Week 3- Repeat Week: days 15-20

HI Ya’ll Just wanted you to know that Week 3 of our Fab Abs Challenge is “Repeat Week”

…So don’t get confused with some of the posts look the same as some you’ve seen already:

Here’s the breakdown for reference,

I’ll still be posting daily for easy access:

 

Monday Feb 16th; Day 15 Repeat day 3- 6 pack of COKE: “Fab Abs” Day 3

Tuesday Feb 17th; Day 16 Repeat day 2-  After Baby ABS! “Fab Abs” Day 2

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

Thursday Feb 19th; Day 18 Repeat day 9- 6-pack of LACROIX: “Fab Abs” Day 9 

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

Saturday Feb 21st; Day 20 Repeat day 11- 6pack of MUG: “Fab Abs” Day 11

Stand and Dance abs: “Fab Abs” Day 13

NO Equipment, no problem– you can still get a great cardio workout and for your abs too!

Your Challenge for Fab ABS day #13 is to do this STANDING ABS + Dancing abs for at least 13 minutes! Put on some music and get moving!!

STANDING ABS

Be sure as you do this workout to use good posture- tummy in, keeping core nice and tight, we want to create a long lean midsection
1- hopping with variations of side to side “ski jumping” keep chest high, long lean torso and tummy tight- use a mirror to make sure you are not favoring one side over the other.
2- Do some runner drill high knee skipping with the variation of forward, more side to side movement and exaggerated crunch by bringing upper body toward knee.
1 min of it followed by 1 minute of recovery in just marching= interval training!!

Dancing- ab twist

WORK IT HARD!!

Your BuffMother, Michelle

Ab Secrets: “Fab Abs” Day 12

“Fab Abs” day 12 is all about Ab Secrets!!

First off let’s talk EXERCISE~ let’s LEARN more about your tummy and how to apply exercise and diet strategies that will create an optimal waistline.

I am a big believer that ab work can be done daily…and should be done that often when you are in “REBUILDING” mode. If you want to truly transform your tummy, constant focus and EFFORT is the only way you’ll get the change you desire. It’s not just doing SIT UPS– it’s more than that– That’s why we’ve had daily EXERCISE Challenges in this contest to expose you to a variety of exercise that shape your tummy.

Fab Abs day #12 Challenge–  read the 4 pages (attached and below- click to enlarge) from my AFTER BABY ABS BOOK And DO This circuit 3x’s

“C” ABS– 10 Ab Crunches focus hard on CRUNCHING hold if for 3 seconds each crunch

“T” ABS- Plank for 20 Seconds – keeping core tight and sucked in

“E” ABS- 10 Knee ups on a bench or chair…focus on LOWERING your legs slowly- resist the stretch, take 5 seconds to lower them on each rep

Have a super INFORMED day #12!!

Love ya’s,

Michelle

p.s. you can also take today and this weekend to “make up” any missed challenges!!

After Baby Abs ebook8 After Baby Abs ebook9 After Baby Abs ebook10 After Baby Abs ebook11A

 

 

 

 

 

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