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10 Butt Workouts

These 10 “sandwiches” won’t add junk to your trunk!!

 

#1. the “HAM” sandwich Butt workout

 

the “HAM” Do this circuit 4 times~ it is not a RACE  

 

  1. “H”- Hip-Ups : Place feet up on a bench (chair, box, couch, ottoman, etc) and lift hips up5 reps slow and controlled being sure to hold the SQUEEZE for at least 2 seconds
  2. “A”- Around the Worlds: Stand holding something for balance, lift right leg out to side and move it in circle “around the world” switch legs and alternate directions on each set
  3. “M”- Money Makers: Stand with feet a bit wider than shoulder width, place right hand on hip, left hand on head and jut right hip out as you rotate slightly.

~~~~~~~~~~~~~~ #2. the  “SUB” sandwich Butt workout This SUB “sandwich” won’t add junk to your trunk!!One of the main things I touch on in today’s video is the importance of creating and keeping mobility in your hip and pelvic joint– the only way you can do it is through consistent diligent effort~ these special HINEY workouts are vital for helping you develop mobility and strength in your hips!

the “SUB” Do this circuit 4 times~ it is not a RACE!

 

  1. “S”- Squat : Place feet a bit wider than shoulder width, toes out and lower sticking butt back and out. Focus on really OPENING your hips as you go low.  Nice slow and controlled pace for 10 reps.
  2. “U”- UnderButts: Stand legs a bit wider than shoulder width and knees slightly bent. Start with an exaggerated lumbar curve and then rotate pelvis forward so than your butt is clinched and you have an underbutt.  Do 10 reps.
  3. “B”- Booty Swivels: Stand with as if you are lunging with left foot forward, feet facing forward and hold onto something in front of you.  Open your hips to the right then swivel back to start.  Do 10 reps each side alternating starting leg each set.

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#3. the  “BLT” sandwich Butt workout

 

the “BLT” Butt circuit workout repeat 4 times

 

  1. “B”- Booty Pops: Stand with all your weight on on leg with knee slightly bent, bend leg a bit more and push up through your heel to contract booty as you return to start position. Do 10 reps each side; alternating starting leg with each set
  2. “L”- Lunge: Forward lunge pushing up and back to starting position alternating legs 10 total (5per leg
  3. “T”- Twirl: Stand with feet in a wide stance and Twirl your hips in a big circle- do 5 clockwise followed by 5 counterclockwise. Alternate starting direction with each set.

 

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#4. the  “PBJ” sandwich Butt workout

 

the “PBJ”

repeat this circuit 4 times

  1. “P”- Pigeon toe Push ups- place your feet on the floor with pigeon toes do a push up and then stick your butt up into the air like how kids do pushups do 10 total. I’ve included a plank to butt up position for those unable to do the push up portion.
  2. “B”- Bulgarians- Place one leg on a bench behind you and lower your body down using your front leg to press yourself back up.  Do 5 on each leg alternating your start leg with each set.
  3. “J” – Jumps one leg at a time do 5 each leg being sure to jump with butt engagement by bending knee.

 

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#5. the “MAC” sandwich Butt workout

 

The “MAC”

repeat this circuit 4 times.

 

  1. “M”- MMA Squat- get in a “fighting stance”, hands up by ears to and squat 5 times; Jump to switch foot position and do 5 more.
  2. “A”-Abduction- simple laying side leg raises- lay on your side with head propped up on elbow.  Lift top leg up as high as you can without rotating hips open- you may want to point toe down to help activate your hip/glute muscles. Do 15-25 reps (to failure) on one leg and then repeat with the other leg. Be sure to alternate starting leg with each set
  3. “C”- Cross Swings- Stand with all your weight on right leg holding on to a chair or bar in-front of you – lift left leg up to side and then swing it  A-CROSS the right leg in a controlled fashion.  Do 10 each leg and be sure to alternate staring leg with each set.

 

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#6. the “WRAP” sandwich Butt workout

 

 

 

THE “WRAP”

repeat circuit 4 times

 

  1. “W”- Wiggle It- Stand with legs slightly further than shoulder width apart. shift weight from one side to the other lifting right hip and bending knees of left leg to do so and switch back and forth giving a “wiggle” type dancing motions.
  2. “R”- Running Ups- Stand holding a bar or back of chair infront of you.  Bring knee up to chest (like running) and then extending foot back behind you about 1.5 to 2 feet with a “bounce” between.  Do 15 on each leg then switch.
  3. “A”- Adductions- Lay on your back with feet up in the air and butt propped up with hands. Made a V with legs being sure to get it as wide as possible and then close V and repeat.  SLOW and controlled for 10 reps. You can vary foot position to emphasize certain muscles.
  4. “P”- Pilate UPS- Stand with toes out like a ballerina, squat down low with knees out to side then extend all the way up onto toes with arms above you.  Repeat 5 times.

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#7. the “FRISCO” sandwich Butt workout

 

 

 

 

 THE “FRISCO”

 

Repeat circuit 4 times

 

  1. “F”- Flashdance- Start standing with feet shoulder width apart.  Lift and place right leg out to the side as far as you can reach touching the floor with toe. At the same time place left hand on head and extend right arm out to match extension of right leg.  HOLD position while exaggerating the curvature of your back on the right side.  Quickly switch legs and repeat the move alternating from right to left for 10 reps on each side.
  2. “R”- Reverse Lunge- Stand with feet together then place your right foot behind you lowering your body down to where knee of right leg is 1inch above floor. Use your front leg (left) to pull yourself back up to starting position.  Alternate legs for a total of 10 on each leg.
  3. “I”- Inverted ups- Place feet on floor in front of you legs bent at 90degrees and hands behind you propped up on a bench or chair (have you body in a position like you are sitting- similar to that of bench/chair dips).  Jut hips forward squeezing glutes as you press body forward into a straight line- still keeping some bend in the knees- Do 5 with feet straight and 5 with toes out.
  4. “S”- Showgirl- Stand holding on to something at your side. Kick legs up like a show girl. Alternating starting leg and direction with each set. 10 reps each leg.
  5. “C”- Circles- keeping upper body upright make circles with you hips- 5 each direction
  6. “O”- Open hip pulse- squat low and pulse to open hips at bottom of move do 10 reps

 

 

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#8. the “TUNA” sandwich Butt workout

 

 

the “TUNA”

repeat circuit 4 times for a great butt workout

 

  1. “T”- Tush Tighteners- get on your hands and knees. Straighten right leg behind you, then repeat.  To make exercise harder extend opposite arm, your left arm at the same time you lift right leg.  Repeat move for 10 reps on both legs.
  2. “U”- Ups on incline- Use a bench set at a low incline lay face down on it with top of bench at your hip crease.  Lift legs up behind you while contracting gluttes.  Touch feet to floor then repeat.  Do 5 reps feet together; 5 reps feet apart and toes point out (froggy version)
  3. “N”- Negative Deads- Lower slowly as you strive to touch the floor, keeping “dead lift” form as you lower down.  After lowering stand back up quickly contracting your butt as you do.  Repeat 5 for reps.
  4. “A”- Anterior Rotators or “A$$-Outs”- get on hands and knees with knees slightly wider than shoulder width.  Rotate pelvis forward and press your body back giving a good stretch to your glutes. Repeat for 10 reps.

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#9. the “MELT” sandwich Butt workout

 

 

the “MELT”~

repeat circuit 4 times for a great butt workout

 

  1. “M”-Momma Lunge take a big MOMMA sized step and do 10 stationary lunges on each leg
  2. “E”- Extends on Ball- back extensions using an exercise ball
  3. “L”- Lift Hip (belly dancer move)- stand with feet together then bend knee placing right foot on tippy toes about 6 inches in front of your left foot.  Raise left arm above head as you also raise your right hip. Do 10 on each side.
  4. “T”- Tiny Squats- get in a good squat stance and do “tiny” squats within the middle of the motion- all movement should stem from glutes.  Do 10 reps

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#10. the “POBOY” sandwich Butt workout

 

 

the “POBOY”

 

do this as a circuit repeating 4 times

 

 

  1. “P”- Pulsing Hydrants- Start on hands and knees.  Lift one leg out to the side and pulse 5 times. Switch legs, pulse 5 x’s and Repeat for a total of 10 on each leg.
  2. “O”- Open hips out- stand holding something bring knee of one leg up then rotate out finally lowering to the start position.  Do 10 one each leg.
  3. “B”- Bridge- Start laying on back  with knees bent and heels tucked up to your butt and hands palm down on floor above shoulders. Press your hips and body upward by extending limbs. Hold for 10 seconds.
  4. “O”- Over-hurdle- this drill is the opposite of “open hips” Stand holding something and lift leg with knee bent out to the side and envision your knee and foot needing to clear a hurdle in-front of you before returning your foot to start position. Do 10 one each leg.
  5. “Y”- Y (upsidedown) stretch- Stand with legs out toes pointing out so that your body looks like an upsidedown Y.  Place hands on lower back and lean backwards. Hold stretch for 5 seconds do 5 reps.

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

The MAC and WRAP Legs

The “MAC” and “Wrap” +Legs!

So…yesterday I got caught up on my video demos for our booty sandwiches!!

I did the MAC and the WRAP and then I did my leg workout~~

MAC- repeat this circuit 4 times.

  1. M- MMA Squat- get in a “fighting stance”, hands up by ears to and squat 5 times; Jump to switch foot position and do 5 more.
  2. A-Abduction- simple laying side leg raises- lay on your side with head propped up on elbow.  Lift top leg up as high as you can without rotating hips open- you may want to point toe down to help activate your hip/glute muscles. Do 15-25 reps (to failure) on one leg and then repeat with the other leg. Be sure to alternate starting leg with each set
  3. C- Cross Swings- Stand with all your weight on right leg holding on to a chair or bar infront of you – lift left leg up to side and then swing it  A-CROSS the right leg in a controlled fashion.  Do 10 each leg and be sure to alternate staring leg with each set.

 

 

*HH sandwich*~WRAP (I’ll ADD video demo later)

  1. W- Wiggle It- Stand with legs slightly further than shoulder width apart. shift weight from one side to the other lifting right hip and bending knees of left leg to do so and switch back and forth giving a “wiggle” type dancing motions.
  2. R- Running Ups- Stand holding a bar or back of chair in front of you.  Bring knee up to chest (like running) and then extending foot back behind you about 1.5 to 2 feet with a “bounce” between.  Do 15 on each leg then switch.
  3. A- Adductions- Lay on your back with feet up in the air and butt propped up with hands. Made a V with legs being sure to get it as wide as possible and then close V and repeat.  SLOW and controlled for 10 reps. You can vary foot position to emphasize certain muscles.
  4. P- Pilate UPS- Stand with toes out like a ballerina, squat down low with knees out to side then extend all the way up onto toes with arms above you.  Repeat 5 times.

My workout was one of those I DID NOT want to do!  One of those “i hate working out days!” But I still did it!! 

I did: Dead lifts (stiff, Romanian, conventional) with 135# for the high sets Squats Heavy 1 heavy set of 155 the rest at 135

Lunges one set forward and on set reverse

with a bunch of other leg stuff between– Some of the moves from the MAC and WRAP, plus practicing for the FRISCO and the TUNA

 

A good hard solid workout!!  I also “tested” my hip flexor/quad and it feels better, so I’ll be good to go for a solid track workout tomorrow!!

FYI- I took my resting heart rate this morning and it was down to 41BPM my weight has been right around 127.  I’m getting in better shape!! GOTTA LOVE IT!

 

See ya later babes!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Dumbbell Romanian Deadlifts

Category:

Sports

Tags:

 

Outline:
Form

Transcript: Dumbbell Romanian Deadlifts
Basically you want your feet about shoulder width apart. Keep your upper body upright, bend over at your hips, down til you feel a stretch in your hamstring, then just back up. Nice and slow, then back up. You want to keep the curve in your lower back, you’ll notice how I don’t round my back down like this. Keep it nice and curved as you do the whole motion, that will isolate your hamstrings.
You can also vary this by having a wide stance.

Barbell Romanian Deadlifts

Category:

Sports

Tags:

 

Outline:
Grip
Demo

Transcript: Romanian or Stiff Legged Type Deadlifts, Barbell

On the barbell you want to have a staggered stance for your hands, which will help your grip. Basically you can do both stances on this one too. Shoulder width. Let this down, nice and slowly, you want to keep the bar nice and close to your legs. Still all working your hamstrings, glutes & your lower back.

Pushup Progression

BuffMother — July 06, 2009 — Michelle Berger, BuffMother www.buffmother.com shows how to do push ups from VERY easy to hard

Category: Howto & Style

Tags:

exercise  legs  abs  hips  drills  running form speed  arm flab  weight training  demo  how to  buffmother  michelle berger 

Outline

Wall Pushups
On Knees
Regular
Pike

Transcript: Pushup Progression

I’m going to tape a progression of pushups, from easiest to more difficult.

So first of all we have wall pushups. You stand about 2 feet away from the wall and you put your hands just a little wider than shoulder width. Bring your body into the wall and push back. Nice slow and controlled movements.  To make these more difficult you can get a little further away from the wall, maybe 3 or 4 feet, put your arms out a little wider, then bring the body in and out.

Now the next most difficult pushups would be on the floor, on your knees, with your feet on the floor. So, keep your feet on the floor, hands a little wider than shoulder width, bring your body down, and up.

Next most difficult would be on the floor with your feet up toward your butt. You bend your knees, feet towards your butt, then up and down.

Then you progress to ordinary style pushups.

And then the next most difficult would be pike pushups. This is where you try to have your body nice and piked up, these will hit your shoulders really good. Come down and up.

So that’s a progression of pushups.

Bench Press Video

BuffMother — September 04, 2009 — How to Bench Press by BuffMother, Michelle Berger. Michelle brings you through proper form, key tips, several workout sets of Bench press.

Category: Howto & Style
Tags:

Outline:

Equipment
Basic Form
Warmups
Alternate View of Form
Advanced Form
Muscles Utilized & Alternate Grip Options
Adding More Weight
Rest or Active Rest Between Sets
Different Equipment or Environment Factors
Spotters & Safety

Transcript:

Hi. I’m going to demonstrate bench press for you. This is a traditional bench press setup. You have a bar, a big barbell, this barbell weighs 45 pounds, so just for your reference most people when they start benching they need to start with just the bar.
So I’m going to show you first off to start, with that. So you just lay back, careful not to hit your head – get underneath the bar. Have your hands a little wider than shoulder width apart and lift the bar up. Now you want to make sure the bar is basically over, right over your neck, and as you lower it down you want to lower it down at an angle to down – to right to your chest or just below. I like to come right below my boobs, and then push back up. So it’s kind of an arc angle.
Now when you first start you’re going to be really wobbly. I always start with a warm up set, just to get my muscles warmed up so I don’t hurt myself. And I’ll do many reps. I might change the angles and just get the stretch going for that. So that’s a good way to start your bench workout with a good warm up set.
Hi, here’s a little bit different angle for you just so you can see the arc that I do with the bench press. So as you’re underneath the bench – like I said grab just a little wider than shoulder width apart – make sure your feet are planted on the floor, bar right above your chin and neck area. Ok, so that’s where you start. Now you lower down nice and slow, you want to come down just below your boobs, like on your chest, right in here, this is a great place. Then you push back up to right in line with your neck again. So you have a little bit of an angle. Now this utilizes your natural range of motion.
Now to accentuate this if you arch your back up just a little bit and get your back involved you’re going to have a much stronger bench by doing so. You can see I have my back arched, I’m utilizing some of my back muscles, my feet are still planted on the ground, my hips do not raise off the bench.
So as you get stronger you’re going to find that you use more and more of your upper body than just your chest. But this is mainly for your chest muscles, you’re also are going to feel it a lot in your front deltoids and your triceps. Now if you widen your grip you’re going to feel it more in your chest and your front delts. If you put it a more narrow grip you’re going to feel it more in your triceps – your triceps are right here – so that’s just a basic demo on how to do a bench press. I’m going to go ahead and put a little more weight on here and show you some of that.

Alright, now that I’ve gotten a good warm up by stretching and doing a couple sets of really light weight bench I’ll go ahead and add on a little more weight. Now 95 pounds for me is pretty much where I start off on my active sets.  So this is 25 pound plates on either side, plus the 45 pound bar so it’s 95 pounds all together. Just want to make sure I get nice and set, arc my back up, make sure I place my hands nice and firmly, keep my wrists straight, weight up above my chin, and then lower down, touch my chest and push back up. Inhale, exhale, inhale, exhale. 
Alright, so that was a good active set, I really started feeling it in those last few, but this isn’t a super challenging weight for me. I’m trying to do sets of 10 so I’m going to go ahead and put 5 more pounds on each side for a total of 105. And that should be good for another set, the next set of 10.  So in between sets I’m going to rest about 1 to 2 minutes. Now it just depends on how hard I’m working, and whether I’m buffing or boosting on how long I take in between. And sometimes I’ll do some bench dips in between just to keep my heart rate up and to get in a little exercise especially when I’m buffing. Another thing that I like to do between sets is to bring my knees up to my chest on the bench. This is a great exercise for your abs called knee ups – bench knee ups. And another thing that I really tend to do a lot during my benching is stretching. A great stretch for you to do is just sit on the side of the bench, reach behind you on the bar and feel that nice stretch right in here. Make sure you do the other side also, stretch in here. Another great stretch to do between sets is just laying down and simply putting your arms down on the bench stand behind you and stretching – pushing into it and then relaxing and then pushing into it again. Then bring your arms down, grab them underneath you and shake it out there. Ok.
So I’m going to add 5 more pounds to each side here – lets see if I do have 5 pounds. I don’t have any 5’s. Ok, then I’ll just add ten. I don’t have any 5 it looks like, there are just 2 ½’s. So we’ll do this, this is 115 pounds.  I’m going to try to do this 10 times. I don’t have a spotter, so I have to really know where my limits are. I’m very seasoned at benching, so I know where those are. One more.
Ok, one thing to point out is that I’m not used to this bench. I’m used to working out at the gym and the bench there is different than this bench. So whenever you’re changing a situation or environment with a little bit different equipment, know that you need to be prepared to not be as strong, or as confident or feel as good doing that exercise. So it’s all about adaptation and your body getting used to it. I’m used to a bench that’s a little lower to the ground and also a stand that’s different.
You might have noticed I bashed into the stand, you don’t want that to happen, because, you know,  that’s a good recipe for disaster.  So you really want to be careful, and that’s why you should always have a spotter, especially when you’re doing heavier weights. Like I said, I’m very seasoned at doing the bench press, I know where my limits are, I know when it’s time to stop. But even then I don’t lift with collars on just for that fact. If I was alone, the weight is stuck on me and if I have collars on I have to roll it all the way down my body. Without I can just dump them off on either side and then get the bar back up. There’s advantages and disadvantages to using collars. I honestly don’t use them except for on movements where I’m moving a lot – say like an explosive power move, or a lot times with lunges and stuff like that.
So really, safety is key when you’re doing bench. Always err on the light side. And have fun doing it. It’s a great exercise for your whole upper body. Without it I would be lost- I wouldn’t be in strength training like I am. I love the bench. It’s probably my number one favorite exercise at the gym. So have a good one, make sure you try this out. And let me know what you think and if you have any questions. Talk to you later!

~Michelle
www.buffmother.com

I got stood up by a hot man


My DH pullled a no show at the gym…he got caught up in a conference call for work…so I had a good workout without him.

Here it was:
warm up r-bike 10 min
Lat pulls
50×15

Knee ups
40
40
Pull ups overhand shoulder width
10

Shoulder rehab
laying down outward rotation
2x10x6-8reps
sitting outward rotation
2x10x10

Pull ups paried with shoulder press machine
10 underhand grip/70# spx12
8 straight grip/90#spx10x2sets

Then Behind the neck standing military press / Barbell curls
1x45x10 on each exercise
2x50x10 on each

upright rows
45×12
55×10

Lat pull downs
90×10
100×10
100×10

Then the elliptical for a total of 23 min…I took it easy the first 12 min…then even min intervals of 14,14,14,15,15,15…a good workout.

HOME and ate :)….now back to work!
-Michelle