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Workout with someone~ SSS wk #5 Mini-challenge

SSS Week #5 Mini Challenge- Workout With Someone!!

HI GIRLS!!
Well this is week #5 already in the SSS contest~ AND so many of you are really kicking tail… This week we have a bottle of REGEN PM (sleep recovery supplement) to give away to whoever posts the most about “workout buddies”– use tag #buffmother and #workoutbuddy

 

Our mini challenge for the week  to “workout with someone” this week. Fitness is a fun, healthy activity for you to enjoy with friends, family, husbands, kids, new acquaintances, etc….
I know many of you regularly workout with partners, but many of us often go it alone.  WELL this week I challenge all of you in the SSS to workout with someone at least once this week!!!

GET it Booked NOW and have FUN!!!

-Michelle

p.s. Here’s a summary of the info coming your way this week– be sure to stay connected via my blog on www.buffmother.com!!

COACHING video– BELIEVE!! (week 05 coaching topic)

  • Homework~EACH DAY THIS WEEK WRITE AN “I BELIEVE…” STATEMENT
  • Some of MY BELIEFS
  • Belief Quotes

FEATURED Workouts~BOOSTING BIG MUSCLES!! (sss wk 05)

**PLUS**VIDEO Chat about Boosting BIG MUSCLES

  • Pull ups
  • One arm DB lat rows
  • Pull ups
  • Bent over Rows
  • Pull ups
  • Seated Rows on bowflex- focused on rhomboids
  • and MORE Pull ups!

RE-test Sit ups: “Fab Abs” Day 27

Day #4’s “Fab Abs” challenge was to do THIS SIT UP TEST~ Well, it’s time to RE-test and see how much better you’ve gotten because of your commitment to this challenge over the past month.

Be sure to post your results!!

TEST notes:

  1. The test is to do as many sit ups as you can in 60 seconds- similar to what you did as a kid in Presidential Fitness Tests
  2. If you don’t feel “sit ups” are for you, you can choose to test using and alternate exercise. Ideas: crunches,  hands on hammies sit ups, knee ups–
  3. As many as you can in 60 seconds– aim to improve over the next couple weeks.  Plan to retest on Fab Abs Day #27
  4. The goal is to measure is for core strength. A 6 pack is not the only goal– we need to have strong lower backs, hips, t-abs and good posture

 

Have fun and be sure to report in once you are done!!

Ab/Butt Connection: “Fab Abs” Day 24

I talk a lot about how EVERY part of our body is important to our health. BUTT, there is no denying the fact that your ABS are connected to your BUTT.  Much of the same exercises that work your BUTT also work your ABS!

Day #24’s Fab Abs challenge is for you to Please try the following EXERCISES to FEEL the AB/BUTT connection yourself:

  1. Y Stretch- http://youtu.be/BWvF5OHBYVM
  2. Showgirl-http://youtu.be/VclChWWk3V4
  3. Adductors-http://youtu.be/YzOYkgZ6yZc
  4. Flash-dance- http://www.youtube.com/watch?v=m-B-ZtMJr18
  5. Running ups- http://youtu.be/oGIGwi-2-98

 

Be sure to work hard, we have just 4 days to go!!

WHOHOOO!! Whittle that waist!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

6pack of 7UP: “Fab Abs” Day 22

The COUNTDOWN is on– Our 28 days to a tight tummy only has 6 days remaining!! 6,5,4,3,2,1–0!!  Be prepared to KICK IT IN!!!

Today’s challenge is to do the “6-pack” of 7up

Repeat 3x’s
“7”- 7/7/7 sit ups 7 front and 7 to each side
“U”- Upper rotations 7 each direction- think MATRIX
“P”- Puppet abs 10 front/10 sides /10 free play

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Knee up Spots: “Fab Abs” Day 21

Today is Day #21,  In our “Fab Abs” challenge, just 1 week left!!

Holy cow…these 3 weeks have flown by, and honestly my abs have not been this consistently sore in a LONG, LONG time!! OUR extra effort WILL pay off I just know it!!

Your challenge today is to test out some of your furniture to see “where” you can do your knee ups throughout your home.

I’d like you to try at least 3 different places— For example: a kitchen chair, your couch, edge of the bed, on a lazy boy type chair, on an ottoman, on the edge of the toilet, etc…

Fab Abs challenge for Day #21 Do 3 sets of 15-25 knee ups

Here’s on of my favorite spots to do them– on my ottoman: knee ups on ottoman

Be sure to check in with a comment with your favorite spot!

-Michelle

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

6pack of PEPSI: “Fab Abs” Day 17

Wednesday Feb 18th; Day 17 Repeat day 8- 6pack of PEPSI: “Fab Abs” Day 8

Today’s Fab Abs workout challenge is to have a 6 pack of PEPSI~
“6 pack of PEPSI” repeat this circuit 3 times

P= Plank: 20 seconds
E= Eccentric abs on ball: 10 reps
P= Pump Ups: 10 reps
S= Slip drill: 10 reps in each stance
I= Itty-bitty ball crunches: 20 reps

Once you complete it PLEASE post a comment here and on the video, thanks a bunch!!

-Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

After Baby ABS! “Fab Abs” Day 16

Tuesday Feb 17th; Day 16 Repeat day 2-  After Baby ABS! “Fab Abs” Day 2

It’s Day #16 in our “Fab Abs” challenge and Today I am sharing my AB Secrets with YOU!!

Your CHALLENGE for today is  to do the AB following AB workout from the AFTER BABY ABS BOOK!

TeamBuffMother.com MEMBERS!! I’ve uploaded my EBOOK version of the book free (this week only) for you!!

Download it here~

 http://www.teambuffmother.com/topic/s2s-abs-book-free-download

 

If you don’t have the book*…. this detailed video is an instructional how to do it and below you’ll find the exercises.

This video goes over the exercises contained within the book “After Baby ABS”

Starting on Page 12 of “After Baby ABS”

ABS–CPTME….SIMPLE 7 for 7 Do as a circuit 2x’s

Passive Abs- 24/7, posture, tummy-in
Sit ups- hands on hammies x15 reps focus on Crunch
Vacuums!! 10- 10 seconds daily these work Transverse
Knee ups- 15 reps focus on Eccentric
Traditional AB crunch- 15 reps focus on Crunch
Ball Crunches- 15 reps full extensions focus on Eccentric motion
Cats/Dogs-3 reps of 5 counts each position Transverse

 

 

I know you can regain your beautiful tummy, after babies and even after years of neglect— just use the info and put in the work!!
Love ya,
Michelle

 

 

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

Ab Secrets: “Fab Abs” Day 12

“Fab Abs” day 12 is all about Ab Secrets!!

First off let’s talk EXERCISE~ let’s LEARN more about your tummy and how to apply exercise and diet strategies that will create an optimal waistline.

I am a big believer that ab work can be done daily…and should be done that often when you are in “REBUILDING” mode. If you want to truly transform your tummy, constant focus and EFFORT is the only way you’ll get the change you desire. It’s not just doing SIT UPS– it’s more than that– That’s why we’ve had daily EXERCISE Challenges in this contest to expose you to a variety of exercise that shape your tummy.

Fab Abs day #12 Challenge–  read the 4 pages (attached and below- click to enlarge) from my AFTER BABY ABS BOOK And DO This circuit 3x’s

“C” ABS– 10 Ab Crunches focus hard on CRUNCHING hold if for 3 seconds each crunch

“T” ABS- Plank for 20 Seconds – keeping core tight and sucked in

“E” ABS- 10 Knee ups on a bench or chair…focus on LOWERING your legs slowly- resist the stretch, take 5 seconds to lower them on each rep

Have a super INFORMED day #12!!

Love ya’s,

Michelle

p.s. you can also take today and this weekend to “make up” any missed challenges!!

After Baby Abs ebook8 After Baby Abs ebook9 After Baby Abs ebook10 After Baby Abs ebook11A