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SSS week 03- Mini Challenge: 100 Lunges

SSS Week #3 Mini Challenge- 100 lunges a day!!  Your mini challenge if you choose to accept it is to do 100 lunges each day this week!! That’s 100 total, so 50 each leg.

This week’s mini-challenge is one of MY FAVORITES!! To do 100 lunges a day takes mental and physical determination~ BUT I know you can do it!!!!

the way I approach the lunges are to use a VARIETY of types of lunges and to not get over zealous the first few days of the week  Most days I will opt to do just body weight lunges, but on my leg days I’ll add weight for sure.

For example:

  • On leg days- I HIT my lunges hard with WEIGHTS
    Weighted walking ones- weight on back or holding DB’s
  • Barbell Lunges
  • Smith lunges
  • Super booty smith lunges
  • On non-leg days – I do body weight lunges mostly of the walking or stationary ones.

Some variety of lunges you may want to try:

Stationary Lunges
Walking Lunges
Jumping Lunges
Side Lunges (including Skater and Jumping Side)
Box Lunge with Dumbells
Box Lunge (3 variations) body weight only
Forward Lunges
Backward Lunges
BB Foward Lunge (includes Russian variation)
BuffMother! Smith Lunges (butt emphasis)
BuffMother! Smith Lunges (basic)
Starter style Walking lunges no weight

A key point to keep your lunges working your booty is to focus on using your front leg for the majority of the movement.

And the KING of lunges for the booty have been shown to be WALKING lunges :)
You will feel them TRUST ME!!Laughing

To get more emphasis on your butt rather than your quad, remember to use your front leg for the motion and also leaning forward (chest to knee) adds extra booty emphasis.

have fun doing your 100 a day!!
Rock that Booty!!!
-Michelle

~~~~Here are some example workouts and how I fit in 100 lunges on this Mini-Challenge~~~~

Did my lunges just now~ 100 for today
also, a chest/tri/running treddy intervals workout at the gym

yesterday- ran outside and 100 lunges

Keep up the GREAT attitude about The LUNGES- it is more of a MENTAL exercise than physical–GET IT DONE, prove to yourself that you are a BUFFMOTHER!!

Love ya,
Michelle

~~~

Booty workout day~

Warm up
r-bike 5 min
Squats (push through heels, focus on using glutes to lift weight)
45×12
95×12
135×10
155x6x2
135×10

Walking Lunges
60# barx15
30′sx15
60# barx15
30′sx15

One set walking calves

Butt Squats
90x10x2
110×8
110x10closer stance

Smith Lunges (alternating starting leg)
90×10
140x6x2
90×10

Bent over leg curls
60x10x2

Keep up the GREAT focus,
Michelle

~~~

As for my workout, I Got it done, despite…feeling like I was a big weakling. I have a photoshoot tomorrow and I typically deplete myself for shoots because I like looking ripped and small…since we all know the camera adds 15 pounds

Here is my measly workout:
warm up 13 mins r-bike
lat pulls
130x10x2
150x10x2

Hammer bicep curls
45×10
45×8…I hate bicep curls!

Pull ups
7, 6.5

Standing Military
in front 45×10
behind 45x10x2

Barbell bicep curls
45x10x3

lower back extensions 2×12
knee ups on roman chair 25
knee ups on bench 30

Seated rows
80x10x2 full extension
90×10 super squeeze at end

13 mins on elliptical- high resistance focus on glutes – only 2 hard intervals in there. Ran out of time
I still have my 100 lunges to do today~ I will get them done, just not right now, lol!

Have a super Thurs night~~

Michelle

~~~

Well, I did legs today~ boy I love a good leg workout….My favorite workouts used to be chest, but these last few months~ LEGS totally rule my world.

I love working legs (and BOOTY) because of the RESULTS!! The positive changes I’ve seen in my legs over the last 2 months are UNREAL!!! The time while I was training for my 800m race, I couldn’t lift much with my legs for about 2 months and it ended up showing…don’t get me wrong, my legs looked great, worked great and felt strong…but they were different than they were prior to slacking off from my workouts. Now from LIFTING HEAVY and close to twice every week, I have less cellulite, less fat, more shape to my booty,etc….now than 2 months ago and I am SO EXITED!!!!
:yay:

I only had an hour so I did the MOST important moves~
5 min warm up elliptical
Squats
45×10 plie
45×10
95×10
135x10x2
155×5

Walking lunges
60#x30 steps
60#x30 steps…some extra BIIIIIIIG :)

Seated calf raises
90x10x3

Dead Lifts
135×10 stiffer legs
135×10 more bend in knee- romainian

Kneeling leg curl
25x10x2

Leg press
180×20- super booty squeeze
270x10x2
Calves betweens sets :)

Smith Lunges
70x10x4 on step
Leg ups on R-chair
15×2
Booty back extensions
20×2

Time was UP!!

100 Lunges daily!!~ Shine in 49: Day 15

Our “SHINE in 49”  Week #3 Mini Challenge is 100 lunges a day!!

Your mini challenge if you choose to accept
it is to do 100 lunges each day this week!!
That’s 100 total, so 50 each leg.
This week’s mini-challenge is one of MY FAVORITES!!
To do 100 lunges a day takes mental and physical
determination~ BUT I know you can do it!!!!

The way I approach the lunges are to use a VARIETY
of types of lunges and to not get over zealous the
first few days of the week  Most days I will opt
to do just body weight lunges, but on my leg days
I’ll add weight for sure.

Some variety of lunges you may want to try:

Stationary lunges
Walking lunges
Side lunges
Jumping lunges
Skater lunges
Jumping Skater lunges (plyo)
Starter lunges
Box/Step lunges
Smith lunges
Forward lunges
Backward lunges
DB lunges
Barbell lunges
Russian lunges (lean way forward)

a few videos of lunges:
Bulgarian or Single leg squat -no weight demo
Starter style Walking lunges no weight
Walking lunges no weight
BuffMother! Smith Lunges (butt emphasis)
BuffMother! Smith Lunges (basic)
A key point to keep your lunges working your booty
is to focus on using your front leg for the majority
of the movement. Doing this will get more emphasis on
your butt rather than your quad, remember to use your
front leg for the motion and also leaning forward
(chest to knee) adds extra booty emphasis.

And the KING of lunges for the booty have been shown
to be WALKING lunges 🙂

You will feel them TRUST ME!!

Have fun doing your 100 a day!!
Rock that Booty!!!

We also changed up workouts this week– it’s phase 2: Here’s the Workout PDF download link again:

SHINE in 49- First 6 weeks workouts and info

Keep working hard– these last 5 weeks will go by fast!!
Be ready to SHINE this SUMMER by putting in the hard work NOW!

-Michelle

 

Enormously successful "Boosting"~ SSS 2011 day 15/70

HEY!! How was your weekend? mine was busy!! And MAN am I happy to have the house to myself finally today. This SNOW DAY business is cramping my style~ Today it’s time to get my house back in order and get rollin’ agin before the kid’s schedueld winter break comes next week! Oh the joys of year round school!

So…my super bowl pick of the Steelers didn’t win 🙁 My Hubby and I bet each other a “favor”…so I now OWE HIM some “favor”…wonder what he’ll choose for it??

Last week despite it’s trials was a success for my workout and diet goals. I’ve eaten loads of fruits and veggies- LOVE THEM!! I also got in 5 workout days last week- yay!

Yesterday football practice was canceled again. I went to the gym instead and ran some spints on the indoor track and did drills. I also did some knee extensions.
On Saturday Travis and I worked out together. We warmed up playing catch with the football in the aerobics room and then did upper body lifting followed by a bit more football stuff- we talked about footwork as a defensive player. It was so much fun hanging with him!!

My POA for week #3, my second week of Boosting is to build some muscles!!

M- Legs
Tue- upper body and run on teady
Wed- ?? birthday day- also football practice?? It’s supposed to storm tues and wed so we’ll see if it gets canceled
Thurs- LEGS
Fri- Back, Sh, Biceps and run
Saturday- Chest/Tris and intervals- not running
Sun- Football

+ 100 lunges daily: Week #3’s mini-challenge is one of my FAVORITES!! To do 100 lunges a day takes mental and physical determination~ BUT I know you and I can do it!!!!

An Enormously successful boosting is caused by a good buffing “primer”…I primed nicely this month with an end of buffing photoshoot- and now I’ve gained weight fast!! TRUST ME it’s pretty much all water weight, so it will come off just as fast as it came on…Friday I weighed 127, Saturday I weighed 131 and Sunday I weighed 134…I feel like a bloated pig, lol! Creatine, NO2, salt, more food & carbs have all helped UP my weight. NOW I just need to use it to build muscles!

We have the twin’s birthday this week on Wednesday. I can’t believe my little tiny babies are going to be 8!! WOW! the time sure has gone by quickly~ in 10 years all my kids will be adults.

CHEERS to an ENORMOUSLY SUCCESSFUL WEEK #3!!!

-Michelle

FYI~ here’s a couple post with buffing and boosting workout poa’s:

http://www.therallyroom.com/node/43402
http://www.therallyroom.com/node/43718

SX70- Week #3 MINI-Challenge

SX70- Week #3 MINI-Challenge

Hey Ya’ll What’s Up with you this week?? I am on fire and ready to get after it. ARE YOU?

Summer is just a few short weeks away…are you ready? I know I’m ready in my head for it, but my body has a little ways to go. Let’s keep the visions of us in our bikini front and center in our brains so that we STICK to our diet, workouts and supplementation routine. The COUNTDOWN to Summer is here!! Let’s rock it so we can really enjoy those HOT summer months in skimpy clothes.

Today marks the start of week #3 for me and I just noticed I have 57 days until my Birthday. That’s so MOTIVATING to me!! I want a rock hard, tight, cellulite free booty for my birthday this year and100 lunges daily this week will surely help me attain that “present”!!

This mini-challenge is one of my FAVORITES, lol!! To do 100 lunges a day takes mental and physical determination~ BUT I know you and I can do it!!!!

The way I approach the lunges are to use a VARIETY of types of lunges and to not get over zealous the first few days of the week. Most days I will opt to do just body weight lunges, but on my leg days I’ll add weight for sure.

Some variety of lunges you may want to try:

Stationary lunges
Walking lunges
Side lunges
Jumping lunges
Skater lunges
Jumping Skater lunges
Starter lunges
Box/Step lunges
Smith lunges
Forward lunges
Backward lunges
DB lunges
Barbell lunges
Russian lunges (lean way forward)

A key point to keep your lunges working your booty is to focus on using your front leg for the majority of the movement. And the KING of lunges for the booty have been shown to be WALKING lunges.

have fun doing your 100 a day!!
Rock that Booty!!!
-Michelle

What's Up?

 

Hey Ya’ll What’s Up with you this week?? I am on fire and ready to get after it. ARE YOU?

Summer is just a few short weeks away…are you ready? I know I’m ready in my head for it, but my body has a little ways to go. Let’s keep the visions of us in our bikini front and center in our brains so that we STICK to our diet, workouts and supplementation routine. The COUNTDOWN to Summer is here!! Let’s rock it so we can really enjoy those HOT summer months in skimpy clothes.

Today marks the start of week #3 for me and I just noticed I have 69 days until my Birthday. That’s so MOTIVATING to me!! I want a rock hard, tight, cellulite free booty for my birthday this year and100 lunges daily this week will surely help me attain that “present”!!

This mini-challenge is one of my FAVORITES, lol!! To do 100 lunges a day takes mental and physical determination~ BUT I know you and I can do it!!!!

the way I approach the lunges are to use a VARIETY of types of lunges and to not get over zealous the first few days of the week. Most days I will opt to do just body weight lunges, but on my leg days I’ll add weight for sure.

Some variety of lunges you may want to try:

Stationary lunges
Walking lunges
Side lunges
Jumping lunges
Skater lunges
Jumping Skater lunges
Starter lunges
Box/Step lunges
Smith lunges
Forward lunges
Backward lunges
DB lunges
Barbell lunges
Russian lunges (lean way forward)

A key point to keep your lunges working your booty is to focus on using your front leg for the majority of the movement. And the KING of lunges for the booty have been shown to be WALKING lunges.

have fun doing your 100 a day!!
Rock that Booty!!!
-Michelle

Like a Kid in a Candy Store


Happy Friday!!

I was like a Kid in a Candy Store today at the gym…
To make a VERY long story short…I was a member at the gym I joined yesterday from the time my twins were 5 mo old until last year. It is a franchise who just this month opened a new gym a mile from my house and is in the process of opening a GIAGANTIC new gym in another town about 15 min. from me. So anyhow…I went back to My “old gym” today and felt HAPPY…I missed the good hard core weight training equipment SO much!! So many of my favorite pieces of equipment were still there plus more new ones I am gonna have to try…It was fun.

So I met up with DH at noon and we did my first real Chest/Tri workout in a while…Here it is:
Warm up on r-bike 6 min

Chest press mach warm up
50×15
70×15

Bench
95×10
115×10
115×7 (wimped out here)

Incline Hammer Press (one of my favorites!!!)
70×15
90×12
110×12- these felt great and I am still very strong despite not doing this machine for a year!

Dips-
15…these always bother my shoulder for some reason…it just feels like its gonna come out of the socket…so I quit them early
Tricep push downs
50×15
60×15
70×15

Tricep extensions with barbell
30×15
40x10x2

Bench dips
15

Knee ups on Roman Chair
25 reps

Walking lunges
100 in a row with 50#’s on my back

Stair mill
20 min of intervals ranging from 40 seconds to 4 min …I have missed this machine, sweat was drippin off of me!!

IT WAS GOOD TO BE BACK!!

On the personal front, thanks so much for your support for me this month…I have had some BIG challenges and am glad this month is almost in the books. I have learned a lot about myself, my GOD and my friends this month.

You all ROCK!
Love, Michelle