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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

“Get Buff”- Day 25

“Get Buff”- Day 25

Wowie, just 6 days left until our 30 day contest is over…believe it or not what you do these next 5 days has a GREAT impact on your results.  Keep it tight and stay focused!!

 

Workout:

 

Day #25
Rest day
Or
long
steady
cardio
30-60
min.

If you missed any of the cardio or sprinting workouts from past days today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.

Your body needs RECOVERY days to stay healthy, grow new muscles and work optimally.  It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

“Get Buff”- Day 24

“Get Buff”- Day 24

Workout:

Day #24
Sprints!
Run 10 mins
4x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins

Sprints EXAMPLE-

Then last evening,  I had a good run~

I ran 2 times around my block- about a 10 min run (.7mi each block) rested (walked) for 1.5 mins Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house rested (walked) for 2 mins- walked back to starting place Sprinted 100m rested (walked) for 2 mins

As an extra I ran 1 more time around the block (5mins)

**EXTRA!!**

Small shoulder workout:

DB Military, DB Upright rows, bent over lateral raises, font raises – 3×10 circuit

Today’s Diet focus:

No Dairy products

“Get Buff”- Day 19

“GET Buff”- Day 19

Workout:

 

Day #19
Sprints!
Run 10 mins
4x100m sprints
run 4 mins
Full recovery 2-5 mins between sets.  Push hard run FAST!! Each sprint should take only 15-20 seconds of all out effort

Today’s Diet focus:

Supplements- TAKE THEM! learn about them, review them, buy them, organize them, experiment with them, etc….

Often times we have the best intentions when purchasing supplements and then they sit in the cupboard and ROT!  Don’t let that happen! Take your supplements daily- they do help!!

~~~~~~~~~~~~~~~~~~~~

Body, Soul/mind and Spirit are synergistic; they work together. Take some time today to address your “mental and spiritual fitness” and you will find being fit in BODY will comes much less effort.

 

Your friend,

Michelle

“Get Buff”- Day 18

“Get Buff”- Day 18

Workout:

 

Day #18
“Heavy day”
Chest:
Bench
4×6
Legs:
Squats
4×6
Back:
Lat Pulls
4×6
lateral raises
3×6
ABS:
High knees
4×25
Ab wheel
2×15
Rest time between sets- 2-4mins: full recovery

Today’s Diet focus:

Protein Variety- strive to eat from a variety of protein sources daily for optimal nutritional impact.  Protein comes in many forms red meat, poultry, fish, pork, eggs, soy, beans, supplements, etc… ENJOY them all!!

 

“Get Buff” – Day 14

“Get Buff”- Day 14

 

Workout:

Day #14
Sprints!
Run 10 mins
4x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins
Sprints EXAMPLE-
Then last evening,  I had a good run~
I ran 2 times around my block- about a 10 min run (.7mi each block) rested (walked) for 1.5 mins Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house rested (walked) for 2 mins- walked back to starting place Sprinted 100m rested (walked) for 2 mins
As an extra I ran 1 more time around the block (5mins)

**EXTRA!!**

Small shoulder workout:
DB Militay, DB Upright rows, bent over lateral raises, font raises – 3×10 circuit

Today’s Diet focus:

No dairy

“Get Buff”- Day 9

“Get Buff”- Day 9

Workout:

 

Day #9
Sprints!
Run 10 mins
3x100m sprints
run 4 mins
Full recovery 2-5 mins between sets.  Push hard run FAST!! Each sprint should take only 15-20 seconds of all out effort

Today’s Diet focus:

Supplements- TAKE THEM! learn about them, review them, buy them, organize them, experiment with them, etc….

Often times we have the best intentions when purchasing supplements and then they sit in the cupboard and ROT!  Don’t let that happen! Take your supplements daily- they do help!!

~~~~~~~~~~~~~~~~~~~~
Body, Soul/mind and Spirit are synergistic; they work together. Take some time today to address your “mental and spiritual fitness” and you will find being fit in BODY will comes much less effort.

Your friend,
Michelle

 

“Get Buff”- Day 4

30 days “Get Buff”- Day 4

Workout:

Day #4
Sprints!
Run 10 mins
2*x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins
*each time we sprint we’ll add more reps to the workout…if you are truly pushing hard, you’ll get really sore from just 2.  If you’ve already been using sprints in your workouts, you can do more than 2 🙂

Sprints EXAMPLE-

Then last evening,  I had a good run~

I ran 2 times around my block- about a 10 min run (.7mi each block)
rested (walked) for 1.5 mins
Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house
rested (walked) for 2 mins- walked back to starting place
Sprinted 100m
rested (walked) for 2 mins

As an extra I ran 1 more time around the block (5mins)

Here’s a video on how to sprint for you-

 

Today’s Diet focus:

No dairy

 

Hope you are on track to get results…30 days isn’t a long time so be sure to make every day count. Focus, Focus, Focus!!

-Michelle

Shine in 49 Runner Up- Kim Hurt

Name:  Kim Hurt of NE
Number of children and ages (it’s okay if you have 0): Alexys (7), Justys (5), Skylar (3 1/2)
Age:  34

Why did you enter the “Shine in 49” contest by BuffMother? To get fit and lose weight!
What tactics did you use to stay focused and engaged for the entire 49 days?  The numbers on the scale helped.  The more the numbers went down, the more motivated I was to eat healthy.  I also noticed how much better I felt, the better I ate.   But the biggest change seemed to be in my strength and heart rate.  My recovery was a lot shorter and I felt a lot more tone.   
How do you feel about your success?  While I was wishing for more weight loss, I absolutely loved getting toned up and feeling great. 
What obstacles did you have to overcome in order to attain your goals?  A lot of family get togethers and with 3 kids, trying to find the time to workout.  
What would you like to tell the world about BuffMother ?  It is a great overall fitness routine.
Can I have your permission to post your entry online?  Yes

 

"Thin in 30"- Day 14

“Thin in 30”- Day 14

Workout:

Day #14
Sprints!
 
Run 10 mins
4x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins

Sprints EXAMPLE-

Then last evening,  I had a good run~

I ran 2 times around my block- about a 10 min run (.7mi each block)
rested (walked) for 1.5 mins
Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house 🙂
rested (walked) for 2 mins- walked back to starting place
Sprinted 100m
rested (walked) for 2 mins

As an extra I ran 1 more time around the block (5mins)

**EXTRA!!**

Small shoulder workout:

DB Militay, DB Upright rows, bent over lateral raises, font raises – 3×10 circuit

Today’s Diet focus:

No dairy

Week #3 workouts attached for download!!

Thin in 30 – Week 3