Saturday Feb 21st; Day 20 Repeat day 11- 6pack of MUG: “Fab Abs” Day 11
The Key to your Motivation is to Encourage others!
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.|
|#3-Stationary lunges or smith machine lunges||lbs.|
|#4-Dumbbell Dead lifts||lbs.|
|#5- Leg curlmachine or Ball Leg Curls||lbs.|
|#6-Leg extension machine or Laying side leg lifts||lbs.|
|ABS–CPTME….SIMPLE 7 for 7|
|Sit ups- hands on hammies||reps.|
|Vacuumes!! 10- 10 seconds daily||reps.|
|Knee ups- roman chair are best||reps.|
|Traditional AB crunch||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!!
“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)
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
135×10 wide stance
lots of light reps alternating foot position
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!!