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6pack of MUG: “Fab Abs” Day 20

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

In honor of my love for ROOT BEER~ the “Fab Abs” Day #20 Challenge is to do the 6pack of “MUG” ab workout

the “MUG”~ repeat circuit 3x’s
“M”= Mountain Climbers x30 reps
“U”= Underbutts on floor x 10
“G”= Good Morning ABS with vacuums 3x’s 10 sec


Check in with a comment when you are finished!!
Have fun!!
-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

6-pack of LACROIX: “Fab Abs” Day 18

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

In our Fab Abs Challenge we are going to be enjoying some nice 6 packs of Lacroix, coke,pepsi, mug,7up and my favorite BudLt!Today’s 6pack ab workout is theLACROIX:
“6 pack of LACROIX” repeat this circuit 2 timesL= Leg raises: 7each leg
A= Around the worlds: 7 each direction
C= Crunches  (feet on floor): 14 reps
R= Reverse crunches: 14 reps
0= Oblique Twists: 7 each direction
I= Incline Bicycles: 14 reps
X= X leg raises: 14 reps

Your Day #3 TT Challenge is to do the LaCroix ab workout and comment/like on the YOU TUBE video pretty please

Keep it tight, Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

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

6pack of MUG: “Fab Abs” Day 11

In honor of my love for ROOT BEER~ the “Fab Abs” Day #11 Challenge is to do the 6pack of “MUG” ab workout

the “MUG”~ repeat circuit 3x’s
“M”= Mountain Climbers x30 reps
“U”= Underbutts on floor x 10
“G”= Good Morning ABS with vacuums 3x’s 10 sec


Check in with a comment when you are finished!!
Have fun!!
-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

6-pack of LACROIX: “Fab Abs” Day 9

In our Fab Abs Challenge we are going to be enjoying some nice 6 packs of Lacroix, coke, pepsi, mug, 7up and my favorite BudLt!Today’s 6pack ab workout is the LACROIX:


“6 pack of LACROIX” repeat this circuit 2 times

L= Leg raises: 7each leg
A= Around the worlds: 7 each direction
C= Crunches  (feet on floor): 14 reps
R= Reverse crunches: 14 reps
0= Oblique Twists: 7 each direction
I= Incline Bicycles: 14 reps
X= X leg raises: 14 reps

Your Day #3 TT Challenge is to do the LaCroix ab workout and comment/like on the YOU TUBE video pretty please

Keep it tight, Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Your MIND MUSCLE! ~ Shine in 49: Day 5

I can’t tell you how exciting it is to have so many women fired up to get fit, healthy and SHINE for SUMMER!!  The Energy from this “Shine in 49” Contest is certainly contagious! It really shows us how Energy is transferable!  Another NON-tangible that is so vital to a successful fitness program is your mind.

As you workout you must not only strengthen your skeletal muscles but also “MIND MUSCLE”.

Engaging your BRAIN into your workouts will accelerate your results BIG time– When you are lifting LEARN and KNOW what muscles you are working.  Here are some mental cues that will help you as you work your legs today:

 

Squats– Butt muscles- engage glutes (BUTT) by looking up, lowering slowly sticking your butt out and back and you start coming up think “squeeze but as you press through heels

Calf raises– Calf muscles- use a FULL range of motion, when you are at the TOP of your TIPPIE toes hold and SQUEEZE for a count before lowering. As you go through your reps “look” at your claf.  I look at my right calf for 5 reps then at my left. If you have a non-dominant leg focus on that one–make it CONTRACT!

Lunges– BUTT muscles- focus on using your FRONT leg for the movement- let all the weight be lifted with your FRONT leg using your back leg only for assitance and balance. As you lower down STRETCH your glute by leaning forward slightly (chest to knee)

Dead lifts– Hamstring muscles- LOWER the weight slowly, hamstrings respond to the ECCENTRIC motion, the stretching. Challenge yourself to keep great posture and your lumbar curve as you lower the weight slowly- You may not be able to go down far at first, but in time you’ll be to the floor!

Leg curls– Hamstring muscles- again focus on lowering slowly (eccentric)- also keep toes straight and flexex (don’t allow yourself to cheat by putting your toes out)

Leg Extensions– QUADS- Don’t use too big of a Range of Motion- keep the motion within a 4Odegree angle- raise weight up and PAUSE Squeezing (flexing) quads for a count then lowering.  Keep your feet flexed but it’s okay to put toes out slightly to give extra attention to VMO. Finish your set with 5 extra short reps with toes out focused on your VMO Entirely- it’s OKAY to touch it even to give yourself more mental focus!

 

Day #5- REPEAT the same workout as TUESDAY’s workout
1- Lower Body LIFTING  & 2-ABS!

LOWER BODY- Circuit- do all exercises lower body in the order as listed; repeat the circuit 3 times.  #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds  DATE
#1-Squats or smithsquats or hack squat machine lbs.
3 sets x15 reps reps.
#2-Calf raises lbs.
3×10 reps.
#3-Stationary lunges or smith machine lunges lbs.
3X10 reps.
#4-Dumbbell Dead lifts lbs.
3×15 reps.
#5- Leg curlmachine or Ball Leg Curls lbs.
3×10 reps.
#6-Leg extension machine or Laying side leg lifts lbs.
 3×15 reps.
ABS–CPTME….SIMPLE 7 for 7
Passive Abs reps.
Sit ups- hands on hammies reps.
Vacuumes!! 10- 10 seconds daily reps.
Knee ups- roman chair are best reps.
Traditional AB crunch reps.
Ball Crunches reps.
Cats/Dogs reps.
Other reps.

I also need still need to take my measurements and stats…I must do that today!!!

Keep on SHINING!! and use your MIND MUSCLES!! They need practice and exercise too!!

Love ya,

Michelle

s6day38

Day 38

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)

“She’s got Legs!”


I love that song 🙂
Hope you all had a super day–mine was weird, but productive. OH and I got my new lap top this afternoon, right before we left for the gym so I haven’t had a chance to play with it much yet…I will tomorrow!!

I felt great warming up for my workout this late afternoon…I have been taking Xyience’s NOXCG3- prior to my workouts and I felt strong on the r-bike–lots of power in my legs today!

Here is my workout:
r-bike warm up
with 4 intervals during those 10 min
Squats
45×20
full Squats
45×10
95×10
Squats
95×10
115×10
135×6
155×6
155×6

Dead lifts
135×10
155x10x2
135×10
135×10 wide stance

Sissy squats
25#x25repsx2sets

Leg press
90×20
180×10
270×10
360x8x2

Leg curls
80×10
90×10
100×5.5 lol!

Knee Extensions
lots of light reps alternating foot position
then
150×10
150×10
150×10

That was all–lots of rest between sets…Eats were good again today :)…will be even better tomorrow.

OH MY my chest is so sore from all the push ups yesterday!! YOWIE!!

Sleep tight,
Michelle