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30 Ab exercises: “Fab Abs” Day 19

Friday Feb 20th; Day 19 Repeat day 1- 30 Ab exercises: “Fab Abs” Day 1

it’s DAY #19 in our “Fab Abs” challenge

Your ASSIGNMENT for today~

complete at least 10 reps of 20 different AB exercises. I’ve shown examples of 30 varieties below: 
Ab Adductor V’s
Ab Ball Rope Climb
Ab Crunch- feet on floor or feet up
Ab Crunch Pump legs up
Ab Flutters
Ab Isolation Crunches
Ab Jump Twists
Ab Scissors
Ab Wheel
Ball Crunches
Bicycle Crunches
Cats
Dumbbell Side Crunch
Ball Oblique Crunch
Lower AB Leg Lift
Lower Back Extensions
Knee Ups
Knee UPs- SIDES
High Knee Abs
Hula Hoop Abs
Oblique Sit ups and Crunches
Oblique Twist Crunch
Sit ups Variations- Old School, Hands on Hammies and Labor
Pilates Leg lifts- Low and High
Pelvic Tilts
Planks- beginner and side
Roll Ups
Reverse Crunches
Vacuums
V-ups

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

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

I am here!

Just wanted you to know that I AM here 🙂 Just been busy offline with the kids being out of school still….FYI they’ve had a total of 3 days of school this month, lol! And I’m going a bit BANANAs Don’t get me wrong I love my kids. I just don’t love the extra mess, laundry, cooking, dishes, dirt, complaning, fighting, etc…that goes with having them home so much in the middle of the winter!! I am so excited I just found out that my kids will make up a snow day this MONDAY insead of having the HOLIDAY (Pres. day)off!!! Life will finally be “normal” for about month until we have spring break.

Travis’ birthday was on Wed. and it was fun!! I bought him a hunting gun He was very happy!! And we also got him a pair of nice jeans from the Buckle.

Wednesday workout: Back, Shoulders, Biceps, run intervals- all 1 mins recovery, last 2 hard intervals 2 mins long. Total distance in 20 mins including warm up- 2.27miles

Thursday workout: Chest/Triceps
Bench paired with 45×15, 85×10, 135x8x3
Triceps dips on bench 15 repx 3sets

Incline Hammer press 90x10x3sets
paired with tricep extension machine 55#x10x3sets

Incline flys 35’sx10x3
paired with cable tricep push downs 80x10x3sets

Tricep extensions with barbell
45x10x3sets

abs during workout- 2 sets of each: knee ups on bench, knee ups on roman chair, decline sit ups with oblique twists

Today POA: outside run in about 20 mins refuel and CLEAN My HOUSE!!
Legs this late afternoon @ gym

Keep up the super awesome encouragement- I just love coming to the RR and reading how amazing you are!! thanks!!

-Michelle

I’m BAAACCKKK!

I’m back and ready to ROCK!!! I had a great rest day on TUESDAY which helped my lung Crud go away!!! Thanks for all the “get well” wishes and prayers…they worked!!!

Yesterday I got in a small workout (only 30 mins) of legs to get my MOJO flowin’ again and today I feel spectacular!!!
here’s my tiny workout from yesterday:

Leg Abductions paired with oblique twists
Leg Extensions paired with Leg Adductions
Leg press paired with calf raises

I’ve already got my grocery shopping done for the day and a bunch of work done~
My plan for the afternoon is to finish up some work by 2 and then get in a good boosting back, shoulders and bicep workout and 10 mins of cardio afterwards to test out the lungs smile

In other news…I am getting a big fat F on this week’s mini-challenge! I need to make up for it by starting today and doing some days next week. It’s been fun to see some of the pics this week from ya’ll!!

Well, I am off to get some eats and get more work done~
Have a GREAT day!!

July 10, 2007


I had Leg workout remorse last night after my leg workout….as I lay in bed trying to fall asleep, I thought about how I should have done this and that–smith lunges, hack squats, walking lunges, etc … all of which are VITAL to my booty. YOU SEE>>>>Since naturally I have no booty, I have to work it like CRAZY to keep what I’ve managed to manufacture over the past couple years

So…my solution was to work my booty and back today

Warm up tan
r-bike 12mins
smith lunges
50x15x2
90×10
140x8x2

in between sets
pull ups
20 pounds assitedx10
8
7
inverted
10×2

hack squats (super booty contraction focus)
90x25x3
in between sets
t-bar rows 45×10
70x10x2

Walking lunges
60x15x2
in between
hyper extensions focused on butt
–x10
25x20x2

Standing ab twists
cats
ab roller crunches

That was it…and oh I weigh only 124 today.
-M

Hey, Hey, Hey!!

Hey, Hey, Hey!!!

Hey, hey, hey Buff friends!!

I had a great post lunch workout today~ it was my first day back at my home gym since- about 10 days ago!! That has to be a recent record for me. However, I did go to my hotel gym twice last week–so not a total hiatus. With all the extra emphasis on running I’ve not been needing the gym quite so much. It is a good thing for a bit

I started with a short 3 min intense pace on the r-bike and then hit the weights

Bench paired with roman chair knee ups
45×30 warm up
95x10x3
3 sets of about 40 reps on r.c. k.u

Triceps Extensions 45x10x3 paired with crunches with feet up 15x3sets

Incline flys
35x10x3
paired with knee ups on bench
25×3 sets

Pec single arm cable flys
5reps fly+10reps punch twists(hits obliaques)x3sets

Tricep push downs 80×10, 90x10x2
paired with high knee drills (abs and hip flexors)

Push ups 15, 12, 12 paired with stretching (cats, supermans, quads, hammies, calves)

Oh and I did go running yesterday–it was a hard one- In total I did 8 intervals of 1 min each with 1 min recovery–the entire 3.3 miles in 21 mins. I slept so hard last night!

Well I am sitting here procrastinating now time to figure out supper~
Toodles,
Michelle

Feelin’ strong!- Thursday’s workout :)

Hello!!
I had a great workout today…the supplements I have been taking are kicking in and the GREAT part is that I am not bloating!! I still weigh 127!! I figured I’d be well over 130 by now, but keeping my diet in check has kept me steady and steady is good :)….

Warm up on the elliptical 10 mins
my lifting mission was to do some different exercises than I’ve been doing lately and some of the machines I hadn’t tried yet…our gym owners own 3 gyms and recently moved some eqipment around between gyms so there are several “new” Hammer Strength brand machines

Lat pulls- traditional machine
80×12
100×10
110×6
120×6
130×6
v grip 130×8

t bar rows
45×15 really easy so I thought I’d go much heavier
80×0! I didn’t have enough leverage to do this i.e. my body weight is not high enough 🙂
So I went to doing
70×10–this was still to light, but all I could do on that particular machine

Hammer behind the neck pull down machine
very interesting machine
70 on each armx10x2 sets
75 on each armx6x2 sets

Hammer low row
this was awkward
45×10
70x10x2

Pullups
30 pounds assistedx10 reps focused on biceps

Shoulder press
55×20
backwards
75×10
90x6x2

Hammer lateral raise machine
15 each sidex10x4

Military press- standing
behind head
45×8 immediatly
infront to chest
45×8

bicep curls barbell
45×10

Standind military
65x8x2

Barbell bicep curls
65×6
75×1 bad form- I attempted this to see??

Cable lateral raises
4 sets @10# alternating arms
2 sets @15# alternating arms

cable bicep curls
80×10
90×6

upright rows
80×6

posedown bicep curls
30x8x2

Abs
Ab wheel 2 sets
russian twists on ball

I had all intensions of running intervals for 20 min…but 10 min in I ran totally out of GAS! so I cut it short 🙂

Well I am off to conquor my arch enemy- the LAUNDRY!!
Have a super night,
Michelle