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Fight for it!

I wanted to get DAY 4’s post UP for you HERE:

http://www.teambuffmother.com/…sexy-day-4-get-tough

 

Fight for it!

My Wednesday was 28 mins morning fasted bike then legs and abs in the evening:


Bike 7 min
Squats 3×10
45×10 warm up
135x10x3
abs between sets
Knee Ups on bench
15front/10side/10side x 2 sets
1 set hip swivels

Bulgarians- single leg squat 3×10
Body x 10
15’s x10x2 sets
Abs between sets
Crunches on ball
15 + 10 ea side x 2 sets
2 sets hip ups 15 ; 10 (2nd set hanging)

Dead Lifts- romainian 3×10
75 x 10
135 x 10 x 2 sets
Abs between sets
Reverse crunches
2 sets x25reps

Knee Extensions 3×10
90×10+5toes out x 3 sets

Leg Curls on ball
3×15

Calf Raises 3×10

Cats
2 sets x5reps of 5 sec ea tummy/back

Walking lunges
2 setsx15reps body weight

let’s keep the MOJO Rollin’!! Just 38 more days!

Keep fighting for it!!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“Get Buff”- Day 22

“Get Buff”- Day 22

It’s our 4th and FINAL week of the contest!! BE SURE to kick it in!!!

~ LET’s Be RELENTLESS!!!

Workout:

DAY #22
“1 minute Intervals”
20 mins total: (7 hard mins )
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down

Some EXTRAs you can add today are- sprint drills and walking lunges AFTER your intervals-

Drills/Plyo/Intervals/Cardio:

Today’s Diet Focus:

Up your veggie intake- especially GREEN VEGGIES

Ideas:

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc…. My favorite Greens lately are: Cucumbers, Peppers, Green Beans, Radishes, Asparagus, Brussels Sprouts

Others I eat quite often include: Stir fry veggies, Spinach, Romaine Lettuce, Green and Red Cabbage and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!! YUMMY!!!

Greens list

Here is a HUGE list of what I consider GREENS-

  • Alfalfa Sprouts
  • Artichoke Hearts
  • Arugula
  • Asparagus
  • Bamboo Shoots
  • Bean Sprouts
  • Beet Greens
  • Bock Choy
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Celery Root
  • Chard
  • Chicory
  • Chives
  • Cilantro
  • Collard Greens
  • Cucumber
  • Dandelion Greens
  • Eggplant
  • Endive
  • Escarole
  • Fennel
  • Green Beans
  • Hearts of Palm
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce
  • Mache
  • Millie lettuce
  • Mushrooms
  • Mustard Greens
  • Okra
  • Onion
  • Parsley
  • Peppers (any color)
  • Romain Lettuce
  • Radicchio
  • Radishes
  • Sauerkraut
  • Scallions
  • Snow Pea Pods
  • Sorrel
  • Spaghetti Squash
  • Spinach
  • String beans
  • Tomatoes
  • Water Chestnuts
  • Wax beans
  • Yellow Squash
  • Zucchini

 

Hope that helps,

Michelle

 

 

28 days of Christmas: Day 15

XMAS Day 15- PHASE 2 begins with “LEGS”!!!  challenge=change~!

Well today is our first day of phase 2 for our “28Days” of Christmas Challenge~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!!  It’s amazing how doing a workout backward from time to time really creates some nice results.  Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up!  I call it “PRE-exhausting” your muscles 🙂

FUN, FUN!!!

Here are the details~ and as always you can find all of this info in the download you were sent when you entered the contest.

 

“FCH” Workout Log~Phase 2 ( the second 2 weeks)
FCH Ph 2
MON
TUE
WED
THUR
FRI
SAT
SUN
Week 3
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Active rest- Walk?
Lift Lower Body
ABS
Lift Upper
Intervals
Off or extra cardio
Week 4
Lift Lower Body
ABS
Upper
Intervals
Off
Active rest- Walk?
Lift Lower Body
ABS
Lift Upper
Intervals
Off or extra cardio
Exercise
DATE
 
 
Leg Day
 
set 1
set2
set 3
10 min
Warm up
Pre-
Walking Lunges
lbs.
Exhaust
2x30steps
reps.
abs
between sets of lunges
2sets
#1
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
#2
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extension
2sets
#3
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#4
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.

 

XMAS Day 15!!! ~ As we head into the final 2 weeks prior to the Christmas~ REMEMBER:

Challenge=Change…
Our bodies are master adapters. The more we challenge them the more they change to accommodate those demands. The good news about this is that if
you continually challenge yourself, your body will change. The bad news is….that if you don’t continually challenge it, it will stop changing and may even
regress.

There are 5 main ways to change workouts to cause them to be more challenging:
Intensity
*How hard are you pushing?
*Do you push yourself to the MAX each workout?
*Do you only ever “go through the motions”—social exerciser?
*Do you vary your intensity to get different results?
*Do you like to take your time?
*Do you like to “get it done”?

Frequency
*How often do you work out?
*How often do you lift each body part?
*How often do you do intervals?
*How often do you do other fitness activities?

Duration
*How long do you workout at a time?
*How long are your lifting sessions?
*How long are your intervals?
*How much other time do you devote to fitness activities?

Mode
*What type of activities do you do? Do you cross train?
*Are you training for a certain sport?
*What lifts do you do for each body part?

Rest intervals
*How many “rest” days do you take?
*How much time between each lifting set/exercise do you do?
*How much time between hard intervals do you “rest”?
*How much time do you “rest” each day?
*Do you purposely take time to “de-stress”?

“The path of least resistance leads to a poor reflection in the mirror.”

100 Lunges daily!!~ Shine in 49: Day 15

Our “SHINE in 49”  Week #3 Mini Challenge is 100 lunges a day!!

Your mini challenge if you choose to accept
it is to do 100 lunges each day this week!!
That’s 100 total, so 50 each leg.
This week’s mini-challenge is one of MY FAVORITES!!
To do 100 lunges a day takes mental and physical
determination~ BUT I know you can do it!!!!

The way I approach the lunges are to use a VARIETY
of types of lunges and to not get over zealous the
first few days of the week  Most days I will opt
to do just body weight lunges, but on my leg days
I’ll add weight for sure.

Some variety of lunges you may want to try:

Stationary lunges
Walking lunges
Side lunges
Jumping lunges
Skater lunges
Jumping Skater lunges (plyo)
Starter lunges
Box/Step lunges
Smith lunges
Forward lunges
Backward lunges
DB lunges
Barbell lunges
Russian lunges (lean way forward)

a few videos of lunges:
Bulgarian or Single leg squat -no weight demo
Starter style Walking lunges no weight
Walking lunges no weight
BuffMother! Smith Lunges (butt emphasis)
BuffMother! Smith Lunges (basic)
A key point to keep your lunges working your booty
is to focus on using your front leg for the majority
of the movement. Doing this will get more emphasis on
your butt rather than your quad, remember to use your
front leg for the motion and also leaning forward
(chest to knee) adds extra booty emphasis.

And the KING of lunges for the booty have been shown
to be WALKING lunges 🙂

You will feel them TRUST ME!!

Have fun doing your 100 a day!!
Rock that Booty!!!

We also changed up workouts this week– it’s phase 2: Here’s the Workout PDF download link again:

SHINE in 49- First 6 weeks workouts and info

Keep working hard– these last 5 weeks will go by fast!!
Be ready to SHINE this SUMMER by putting in the hard work NOW!

-Michelle

 

4 days to Go!!

4 days to Go!!

Today is wake up call time– are you truly taking control of your life??

Please READ and DO today’s task and workout:

http://therallyroom.com/node/51916

We just have 4 days to go…make it count!

All of your workouts look AWESOME and
your encouragement is so wonderful….Have I ever told you all how
much I LIKE YOU??? I LIKE YOU all a TON!!

I have been working out hard and sticking to my plan, but being bad
about posting my workouts…please forgive me

Here is what I did this week so far:
Sunday Legs
Monday Chest Tri’s run/bike intervals
Tuesday Shoulders, back, biceps, r-bike intervals plus steady state
for a total of 45 min…I thought I was going to die after this!!

Wednesday: legs again…this went much better than Sunday’s workout

Squats
95x20x2
115x15x1
135x10x2

Smith Lunges
50x12x2
70x10x2

Butt Squats one set of 15 @70
Close stance smith squats one set of 20 @70

Walking lunges with 60# bar on back
set 1 24 total steps- then deadlifts with same wt 20 reps

2 sets bulgarians with 30’s- 8,6

set 2 30 total steps- then deadlifts with same wt 20 reps

abductor machine 60x10x2(2nd time with these)
adductor 30x15x1 (i never do these)

Calves
3 sets various machines wts and reps

Leg Press(new machine)
80×25 getting my feet wet here
120×25
180×20
trying to focus on my butt on these…I like this machine very easy on
my back

Then a set of knee extensions….then I saw one of my former clients
and started talking too much So then i decided I was done for the day.

Results: my butt is sore!! HOOORAY!!

Have a super day-
I have a run to do here in a bit.
-Michelle

~~~~

Fun Days!!…4 days to go

BuffMother's picture

Thu, 2012/02/23 – 6:56pm — BuffMother

I have felt really great all week!!  Good energy, good mindset, good focus~ I love it!!

Anyhow, I weighed this morning– 129 still…oh well..still a couple more days left until March 1st–maybe something amazing will happen to get me to my goal, lol!! Despite the scale staying relatively steady, I know I am getting more fit, eating better, feeling better– so what does that scale know anyway?? I still plan to take my pictures this weekend– they will tell more of the true story.

Last night we skipped going to the gym and played softball out in the yard instead.  It was really fun to hit the ball again, see my kids hit and be the pitcher 🙂  And guess what, I am SORE today! all sorts of forearm muscles and core muscle sorness!! AWESOME!! Then today’s leg workout was a bit shorter than I’d like, but the good thing is that we did do it!

#1 List 3- recent items in which someone or something was to BLAME for your failure. Then take responsibility for each by stating “I am Responsible for that ____________(the failure).”

1- blame kids for leaving the kitchen a mess…. “I am Responsible for that teaching my kids and instructing them to do their chores.”
2- blame others for tempting me with “junk food” and “candy”….”I am responsible for what goes into my own mouth, no one but ME!! I can say no thanks!!”
3- blaming lack of time for my lack of runs the past couple weeks “I am responsible for my own schedule, I have the time, I must take the time!”
#2 List 3 recent items in which you had a success. Then, revisit each of those successes and state “I am RESPONSIBLE for my success at _________”

1- I’ve been successful at organizing this 21 day contest….  “I am responsible for my success at being a leader in the 21 days kick the Habit contest”
2- I’ve been successful at crossing off many items on my to do list daily….”I am responsible for the hard work I put in daily and am proud to know I am accomplishing tasks daily that will make my life less stressful, more organized and more enjoyable.”

3- I’ve been successful at encouraging others daily– “I am responsible for helping others to accomplish their goals…i love spreading hope, helpful info and leading by example”

 

Okay…that was a tough task today– being honest like that about failures and success takes some major brain power.

Can you believe this 21 days is almost over??  I can’t wait to do it again!!!

Oh and by the way, I’m doing my 40 days to fit yet again– tons of people signed up for it again yesterday and today– feel free to join in on the fun!!
http://blog.buffmother.com/contest/40-days-to-fit-challenge/

 

Have a great night– I’m going to the store!!

-Michelle

~~~~~

4 Days to Go! Responsibilty

BuffMother's picture

Sat, 2012/02/18 – 2:50pm — BuffMother

4 days to Go!!

Take Responsibility for your failures, your bad habits and your excuses!   Happy people know and understand that they are 100% responsible for their life. They take responsibility for their moods, attitude, thoughts, feelings, actions and words. They don’t BLAME things or PEOPLE for the life they are living.  YOU are in control of your body, your life and your legacy.  Take the time and effort today to make it one without bad habits and full of good habits!!

Your task for today is to…

#1 List 3- recent items in which someone or something was to BLAME for your failure.
Then take responsibility for each by stating “I am Responsible for that ____________(the failure).”

#2 List 3 recent items in which you had a success. Then, revisit each of those successes and state “I am RESPONSIBLE for my success at _________”

 

Today’s workout ideas:

Beginner:  Walk 5 mins, jog 5 mins, walk 5 mins

Experienced:
Lift Legs

 

Leg day-Hamstring focus
Squats- feet 3″ wider than shoulders toes just slightly out
4×10
Dead Lifts (Romanian)
4×10
Walking Lunges
2x15steps
Knee Extensions
4x feet straight 8,6,6,4+ 2 sets toes out x10reps
Leg Curls feet flexed, straight and close
4×10
Calf Raises toes straight- can pair these with lunges
4×10 toes in slightly GO HEAVY!!
Leg press- butt clench
3×25

 

Each day you are getting more successful…press in these last 4 days, make them count!!
You are RESPONSIBLE for your failure or success– choose success!

Your friend,
Michelle

"Thin in 30"- Day 22

“Thin in 30”- Day 22

It’s our 4th and FINAL week of the contest!! BE SURE to kick it in!!! 

Attached you will find the workout PDF for download~ LET’s Be RELENTLESS!!!

Thin in 30 – Week 4

Workout:

DAY #22
“1 minute Intervals”
20 mins total: (7 hard mins )
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down

Some EXTRAs you can add today are- sprint drills and walking lunges AFTER your intervals-

Drills/Plyo/Intervals/Cardio:
High Knee progression plus butt kicks Running Drill
Paw the Ground Running Drill
Running High Knees Running Drill
Skip High Knee Paw ground RunDrill
Skipping High Knees Running Drill
Walking calves RunDrill
Walking High Knees Running Drill
Walking Shin RunDrill
BuffMother! Hip Flexor drill

Today’s Diet Focus:

Up your veggie intake- especially GREEN VEGGIES

Ideas:

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc….
My favorite Greens lately are:
Cucumbers,
Peppers,
Green Beans,
Radishes,
Asparagus,
Brussels Sprouts

Others I eat quite often include:
Stir fry veggies,
Spinach,
Romaine Lettuce,
Green and Red Cabbage
and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!!
YUMMY!!!

Greens list

Here is a HUGE list of what I consider GREENS-

  • Alfalfa Sprouts
  • Artichoke Hearts
  • Arugula
  • Asparagus
  • Bamboo Shoots
  • Bean Sprouts
  • Beet Greens
  • Bock Choy
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Celery Root
  • Chard
  • Chicory
  • Chives
  • Cilantro
  • Collard Greens
  • Cucumber
  • Dandelion Greens
  • Eggplant
  • Endive
  • Escarole
  • Fennel
  • Green Beans
  • Hearts of Palm
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce
  • Mache
  • Millie lettuce
  • Mushrooms
  • Mustard Greens
  • Okra
  • Onion
  • Parsley
  • Peppers (any color)
  • Romaine Lettuce
  • Radicchio
  • Radishes
  • Sauerkraut
  • Scallions
  • Snow Pea Pods
  • Sorrel
  • Spaghetti Squash
  • Spinach
  • String beans
  • Tomatoes
  • Water Chestnuts
  • Wax beans
  • Yellow Squash
  • Zucchini

 

Hope that helps,

Michelle

Birthday ?'s ~ S6Day41

Weekly Q ~ Your Birthday!

 


This week’s “Weekly ?” is a timely one for me because It’s mine this Tuesday!!!
When is your Birthday?…
What do you love to do on your birthday?
Have you ever had a surprise B-day party?
What was your BEST or Worst birthday ever?
Do you have any funny B-day stories about you or others?
What is your favorite thing to GIVE others on their B-day?
As I mentioned my birthday is coming up on Tuesday, I was born June 14th, 1975!  I’ll be 27 again this year 🙂
I’ve been excited for it for my birthday for the past 2 months, lol!!

I an I-phone app called “Days Until’ and it has kept me in tune with my countdown to my birthday and with the countdown to the finish of the “Sizzlin’ in 6” contest also!!
I love to celebrate my birthday but I really don’t do much for it most times. I often end up just going out to eat and opening a few small presents with family. the sad news is that my DH seems to miss my birthday due to work travel almost every year…this year I do have plans. My girls (with their classes at school) are singing the National Anthem and another song during the pre-game at a minor league baseball game…HOW EXCITING!!
I remember back to my 5th birthday, it was probably the first one I remember and it was really neat. I woke up and came downstairs that day to see my first bike sitting in the living room!!! I was sooooo happy!! Then a couple hours later I really HURT myself by slamming my finger in the front door of our house~ OUCH!!
My 7th birthday was another great b-day…I actually got to have a BIG Party with my friends and BBQ chicken!! YUMM!!! I just loved being 7!!
The next B-day that really sticks out was my 18th…actually not exactly on my b-day but 6 days afterward, as a belated B-day gift I got an engagement ring!

My favorite thing to do for others on their Birthday has to be going out to eat with them and telling them how much I love them and how excited I am for the next year of their life. I’m not very good at shopping, so buying gifts is hard for me, I often just give gift cards or send out something I have on hand, LIKE a BuffMother! shirt, lol! –But I do love to get gifts :hehe:
I’ve never had a surprise B-day party…that’d be fun though!!!
When is your birthday and What are some of your Birthday Thoughts?
I just love Birthdays!!
-Michelle

day 41

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Lower Body #2, ABS and Intervals

1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ; last set 10th rep should be close to failure
ABS:
Roman Chair Knee UPS- 2×20; Rest 1min

2- Dead Lifts– 3×10; Knees slightly bent (romanians)
ABS:
Ball Crunches- 2×15; Rest 1 min

3- Leg Extensions-3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4- Leg Curls– 3×10 ABS: CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5- Walking Lunges 2×15

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

GET MORE FIT!!~S6day34

 

I spent the morning motivating myself to get MORE FIT!! Honestly I am VERY fit compared to 95% of the population BUT, I know I am about 50-70% as fit as I can get. I am in a “comfort zone” and plan to break through and GET MORE FIT!!

Some of the sites I visited today were very motivational…I read blogs by Tri-athletes, Olympians, Coaches, etc….I visited the OLYMPIC website. I checked out some cool “sports” including the Triathlon, Judo, Luge, and Modern Pentathlon~ Oh and did you know Women’s Boxing will be in the 2012 Summer Olympics for the first time?

I also visited some competition sites for events coming up near the Las Vegas Area…I figured that’s a fun place for friends (team buffmother) to possibly gather for a fitness event…Hmmmm….Just thinking 🙂 And I did some research on PH balance, water/sodium intake, Olympic lifting programs, training programs for triathletes and bodybuilders…It’s all very MOTIVATING stuff and makes me even more aware of the fact I KNOW I can get MORE FIT!!
Will you JOIN ME in that resolve?

GET  it done starting NOW: Today is Day 34…and your workout is as follows~

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Lower Body #2, ABS and Intervals

1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ; last set 10th rep should be close to failure
ABS:
Roman Chair Knee UPS- 2×20; Rest 1min

2- Dead Lifts– 3×10; Knees slightly bent (romanians)
ABS:
Ball Crunches- 2×15; Rest 1 min

3- Leg Extensions-3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4- Leg Curls– 3×10 ABS: CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5- Walking Lunges 2×15

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

I did great sticking to my plan last week and I am excited to have another STEADY week of running and lifting!
Now is the time for this MAMMA to GET MORE FIT!!

-Michelle

p.s. if you are curious here are some of the links I visited today:

http://home.trainingpeaks.com/

http://www.recoverysock.com/graduated-compression

http://www.active.com/

http://www.xterraplanet.com/

http://www.anathleteintraining.com/performance-tests/

http://www.pentathlon.org/

http://www.solvangtriathloncamps.com/

http://www.sheilat.com/

http://www.trans4mind.com/nutrition/pH.html

http://usapentathlon.org/

http://www.irongirl.com/site3.aspx

http://www.sunsetracing.com/home

http://www.slowtwitch.com/Training/General_Physiology/The_Math_of_salt_loss_1093.html

http://www.slowtwitch.com/Training/General_Physiology/Aerobic_points_system_15.html

http://www.montelagovillage.com/index.htm

http://www.nps.gov/lame/index.htm


SX70- Phase 5 workout Plan!

SX70- Phase 5 workout Plan!

SX70 final PHASE~week #9 and #10!!!

“Buffing”

Warm up w/10 min steady cardio on each workout!!!

Cardio:

2 intervals

+2- 30 min

Monday

DIET

5+-2-3-3+

Tuesday Wednesday Thursday

ADD 2 carbs…

200 cals

Friday Saturday Sunday

ADD 2 carbs…

200 cals

Week #9 Back

Shoulders

Run Intervals

Chest  Tris

30 min steady cardio

Legs

20 min steady cardio

LONG cardio day- 20 mins steady; 20 mins intervals; 20 mins steady

Walking lunges

3 sets of 30 with db’s- chest to knee

Back

Shoulders

Run Intervals

Am fasted:

Run Steady or

Intervals

PLUS

Chest

Tri’s

OFF-ABS!
Wee#10 Back

Shoulders

Run Intervals

Chest  Tris

Intervals+

30 min steady cardio

Legs

20 min steady cardio

LONG cardio day

Walking lunges

3 sets of 25 with db’s- chest to knee

Back

Shoulders

Run Intervals

Am fasted:

Run Steady or

Intervals

PLUS

Chest

Tri’s

OFF-ABS!

Buffing plan- It’s GO TIME!!  Buff even if you are supposed to be boosting~ we are close to the goal!! time to get HARD CORE!

3 sets of 8-10 reps unless otherwise noted I min rest between sets- do abs or stretch.  You need to do abs EVERY DAY!! Except Sunday.

Exercise
Bench Press or Chest Press
4×10, 8, 6, 10
Incline flys
3×10
Cable Flys
3×10
Tricep Extensions
3×8
Bicep curls
3×6
Plate front raises
3×8-10 slow
BACK DAY
Inverted pull ups- various hand position
2xfailure
Lat Pull downs
4×10, 8, 6, 10
Seated rows
3×6
Shoulder press- machine
4×10, 8, 6, 10
Arnold’s
3×8-10 singles
Bicep Curls- concentration or pose down
3×10
Lateral with DUMP twist/ upright rows/ bent over Raises
21’s–3×7  Shoulders
Dumbell Hammer Curls- squeeze shoulder
3×6
Wide cable Lat Pull downs
2×10-12 burn out your lats
Leg day
Squats- feet 3″ wider than shoulders toes just slightly out
4×10
Walking Lunges
2x15steps
Knee Extensions
4x feet straight 8,6,6,4+ 2 sets toes out x10reps
Leg Curls feet flexed, straight and close
4×10
Smith Lunges (think butt on front leg)
3×8
Calf Raises toes straight- can pair these with lunges
4×10 toes out slighly GO HEAVY!!
Dead Lifts
3×10
Seated Calf raises
3×10-15 fauilure range (toes in)
Ball Crunches
Vacuumes!! 10- 10 seconds daily
Cats!! 5- 3 seconds each way daily

Long Cardio day-

40min steady and 20 mins of intervals- often times 20 min steady/20min intervals/20 mins steady works best

WALKING LUNGES!!!  Post cardio and you can add in the mini challenge of doing  100/day!

DIET INFO:

20g for P’s and C’s

150 cals for Fats

150 cals for treat

Unlimited greens

You can still have all grains except for wheat, NO dairy and lots of greens.

2+weeks out- Calorie range:1100-1300 (EVERY DAY EXCEPT THURS AND SUN)…I know this is a CUT, but we will allow you to have 2 mini break days per week where you can have 2 additional carbs= ABOUT 300 CALORIES MORE.  THURS and SUNDAY~

Supplements:

Keep on the basic ones (multi, calcium, HT Pills)…and keep on fish oil (6g’s/day) and NO2.

Add in Chromium daily if you have sugar cravings.

Time to get HARD CORE!!
-Michelle