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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

Ab wheel or Repeat: “Fab Abs” Day #7

Hi!! It’s our 7th day…Congrats for making it 1 week in our Fab Abs Challenge. I would say that the first week is the hardest. Your body has been in shock and your ABS most definitely have been sore because of the extra effort.

 

I expect that this next week will be very encouraging to you~

  • you won’t get as sore
  • you will see improvement in your coordination
  • you will see your core strength improve
  • you may even notice some new definition in your waist

Today’s Challenge is to either do this fun little ab/shoulder workout or REPEAT on of your favorite challenges from the previous days.

Summary of Fab Abs contest posts:

Info and Instructions: “Fab Abs” Day 0

30 Ab exercises: “Fab Abs” Day 1

After Baby ABS! “Fab Abs” Day 2

6 pack of COKE: “Fab Abs” Day 3

Sit up Test: “Fab Abs” Day 4

“T” abs challenge: “Fab Abs” Day 5

After running ABS: “Fab Abs” Day 6

Ab wheel or Repeat: “Fab Abs” Day 7
Let’s get ready to SEE some fun SECOND WEEK results!!

-Michelle

p.s. an AB wheel is a super fun inexpensive piece of equipment but if you don’t have one you can do a similar exercise as a substitution (ball roll ups,  full sit ups, hanging knee ups, etc…)

The Key to your Motivation is to Encourage others!

www.BuffMother.com

After running ABS: “Fab Abs” Day #6

Day #6 ALREADY!!!

Today’s challenge today is to go for a run (at least a 5 min)  and the do this

“After Running ABS” workout:

http://www.youtube.com/watch?v=xBIptTcQEd0

 

In this video I coach you through an advanced ab routine that is stellar for getting you six pack abs:

  1. Old School sit ups to burning (about 15-30 reps)
  2. “Hands on Hammie” sit ups to burning (about 15-30 reps)
  3. Sit ups to each side to burning (about 15-25 reps)
  4. Labor sit ups x10 reps
  5. Ab Wheel x15
  6. Leg raises x 15reps each leg
  7. Knee ups x 15 reps be sure to focus on the eccentric
  8. Sit up with oblique twist x10 each side

After cardio/intervals/running is one of the VERY best times to challenge your abs! Take on the challenge and work it hard!!

Make me proud!!

-Michelle

p.s. any comments/likes/shares of my YouTube videos is such a blessing to me, thanks!!

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Fab Abs Summary

Summary of the 28 days “Fab ABs” challenge posts–  Also a FREE 28 day calendar download for you~

http://buffmother.com/wp-content/uploads/2015/08/FabAbsCalendar.pdf

Week 1:

Info and Instructions: “Fab Abs” Day 0

30 Ab exercises: “Fab Abs” Day 1

After Baby ABS! “Fab Abs” Day 2

6 pack of COKE: “Fab Abs” Day 3

Sit up Test: “Fab Abs” Day 4

“T” abs challenge: “Fab Abs” Day 5

After running ABS: “Fab Abs” Day 6

Ab wheel or Repeat: “Fab Abs” Day 7

 

Week 2:

6pack of PEPSI: “Fab Abs” Day 8

6-pack of LACROIX: “Fab Abs” Day 9 

Want SORE abs?: “Fab Abs” Day 10

6pack of MUG: “Fab Abs” Day 11

Ab Secrets: “Fab Abs” Day 12

Stand and Dance abs: “Fab Abs” Day 13

Revealing Abs info: “Fab Abs” Day  14

 

Week 3- Repeat Week:

Day 15 – 6 pack of COKE: “Fab Abs”

Day 16 –  After Baby ABS! “Fab Abs”

Day 17 – 6pack of PEPSI: “Fab Abs”

Day 18 – 6-pack of LACROIX: “Fab Abs”

Day 19 – 30 Ab exercises: “Fab Abs”

Day 20 – 6pack of MUG: “Fab Abs”

 

Week 4:

Day 21 – Knee Up Spots: “Fab Abs”

Day 22 – 6-pack of 7Up: “Fab Abs”

Day 23 – Tight Tummy Tips “Fab Abs”

Day 24 – Ab/Butt Connection: “Fab Abs”

Day 25 – 6pack of BudLt: “Fab Abs”

Day 26 – Jumping Abs: “Fab Abs”

Day 27 – Retest Situps: “Fab Abs”

Day 28 – Final Entry Info

 

Too Many Kids Tuesday

I’m out numbered…there are 7 kids in my house and I’m the only adult!!  It was a very productive day…got my nails done even.

 

4 tips to SLIM DOWN!!
http://youtu.be/zaZPE3plpHU

 

Plus another video of 100 lunges~

http://youtu.be/yATY4chDNsU

 

Started my workout with 50+ lunges

 

Pull ups

6, 4+2negatives

Inverted underhand x10

Inverted over hand x10

Upright rows

15#db’x10

45barx10x3sets

 

Bent over rows
45×10, 65x6x2sets

Bicep curls

45×10, 65x5x2sets

 

40#KB bent over one arm lat rows x10x3sets

lateral raises

15’sx7

10’sx10

 

Standing DB militar25’sx10x3sets

Crunches, ab wheel, side crunches, knee ups

 

Curl machine 70×7

run intervals in treadmill…felt good

2 at 8.8 for 1:30

1 at 9.1…overall started slow but finished strong

finished with 50 final lunges
Time for me to go check on all these kids!!Have a great night!!-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“Get Buff”- Day 18

“Get Buff”- Day 18

Workout:

 

Day #18
“Heavy day”
Chest:
Bench
4×6
Legs:
Squats
4×6
Back:
Lat Pulls
4×6
lateral raises
3×6
ABS:
High knees
4×25
Ab wheel
2×15
Rest time between sets- 2-4mins: full recovery

Today’s Diet focus:

Protein Variety- strive to eat from a variety of protein sources daily for optimal nutritional impact.  Protein comes in many forms red meat, poultry, fish, pork, eggs, soy, beans, supplements, etc… ENJOY them all!!

 

“Get Buff”- Day 8

“Get Buff”- Day 8

Workout:

Day #8
“Heavy day”
Chest:
Bench
4×6
Legs:
Squats
4×6
Back:
Lat Pulls
4×6
lateral raises
3×6
ABS:
High knees
4×25
Ab wheel
2×15
Rest time between sets- 2-4mins: full recovery

Today’s Diet focus:

Protein Variety- strive to eat from a variety of protein sources daily for optimal nutritional impact.  Protein comes in many forms red meat, poultry, fish, pork, eggs, soy, beans, supplements, etc… ENJOY them all!!

~~~~~~~~~~~~

 

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle

off my HINEY

Yesterday was cycle day 23…enough said, lol!  No seriously it wasn’t bad at all…I actually had a good day! Today in contrast has already been a hormonal struggle~ I must remember “It’s just my HORMONES!”…Chill out Michelle!

 

Today is Day #2 of our HH Contest and in the forum post I talk more specifically about ways to really CHANGE your butt: BIG Butt Work

 

My butt goal~ build up/keep my butt muscles throughout my track training; My visual is of my own butt Hormonal Timing downladed e book 8-5-09.pdf_page_128_of_130

 

My butt habit to incorporate~ Lift heavier! I’ve been in “recovery mode” from a neck injury for the past couple months…now that I am healthy again it’s time to challenge myself on the weights.  Lower reps and higher weights~ Heavy lifting provides amazing muscle growth!

My butt habit to eliminate~ Sitting! get off my HINEY! I’ll be using my standing work station

 

Yesterday, I was really  sore and tired from Sunday’s track workout. But I did manage to do a short back workout

Bent over DB Lat rows- 2 sets Inverted Pull ups- 4 sets Ab Wheel- 1 set Lateral and front raises- 10#plates 1 set Bicep Curls- 2 sets Pull ups- one set of 8

 

Today my plan is to lift Chest/triceps/Abs and run hill intervals. I also need to take my butt starting pictures!

 

Off to get off my HINEY! I’ll be using my standing work station a lot over the next 3 weeks!

Have a happy day~

Michelle

Catch up~ Shine in 49: Day 28

Hi Ya!! So…I just wanted to catch you up a bit on some to the fun I’ve been having.

On Friday I got a facial, FINALLY!  Thank you miss Jennifer Yount 🙂 …. I am so MEAN to my skin it’s insane– so I needed to give it some LOVE! Here’s a pic I took afterward 🙂

 

Then, that night I got all dolled up with “Ferrah” hair to pick up my man from the airport. He’d been working hard all week in Florida– Here’s a pic I took then:

 

Then yesterday I was super stoked to brush hog– Yep I am a farmer at heart!!

Here’s a pic I took on my tractor:

 

Some of the other stuff I’ve been doing is messing around with my videos on you tube- I am still trying to figure out how my mac works.  I did manage to upload a few new videos here’s a couple for you that you may find helpful when it comes to SQUATTING form.

Front view…notice how much abs engage when squatting– great squatting= great abs!!

 

Last week’s recap:

M- Run hills 6 + 4 100M sprints afterward
T-Full Body Lifting @ gym with Gunner
W- Tennis with Gunner; 20 mins upright bike intervals
Th- Run hills with Layla 5 plus pulled cart up hill at end
F- full body lifting with extra squats and an upright bike interval workout for 20 mins
Sa- Short ab wheel+shoulder circuit
Su- PLAN: run 3 miles

Next week’s POA:
M-Full body lifting
T- Run hills + sprints
W- Full body lifting
Th-Run intervals
F- Full body lifting
Sa- run
Sun- short little lifting workout for about 11 mins- for biceps

I’m ready for week #5 in our Shine in 49 to get under way!! Can you believe we only have 3 more weeks??  We can do A LOT in that time!! Focus, Focus!!

Love ya’s,

Michelle

18 Days to Go~ THANKFUL!!

Hi Ya Ladies,

18 days left to go and I am thankful I’ve done so well towards my habits this week!!
Today’s “TASKs” are located here:

SEE BELOW~

Be sure to keep engaged– we are in the HEAT of the battle- CONSISTENT focus is needed if you want to BREAK the HABIT!!
Today is my DD’s Birthday!!  the Twins are 9!! holy moly~ how did that happen?
Anyhow lots to do today so…here’s my workout plan:

I’m  benching today! not as heavy as Monday  since I am buffing now:

Warm up 5 min

Bench 4 sets of 10

paired with Tricep extensions
4 sets of 10

Incline Chest press
3sets of 10

paired with tricep push downs
3 sets of 10

Cable flys
2 sets of 10
abs between- old school sit ups

pec machine
2 set of 10
abs between- knee ups

kickbacks
2 sets of 10
abs between sets- ab wheel

and 20 minutes of intervals on the BIKE or TREADMILL

I just love intervals, lol!!

-Michelle

~~~~

Hi AGAIN!!!

We have just 18 days left to BREAK THE HABIT~~ An integral part of growing, advancing and becoming a better person is learning to truly be Thankful.  If you are not thankful for what you’ve already been given, how on earth do you expect to get more!

You have so much!! Be thankful for it!

Your tasks for today are to show gratitude in 3 ways:

1- Send a thank you email to a leader, celebrity, author, or a personality that has impacted you. Simply tell them thanks!

2- Write an thankful list: Jot down 3 things that you appreciate.

3- Celebrate and be thankful for the little victorys that come along as you move towards breaking or attaining your goal. Write down 3 of them now!

Today’s workouts~

Beginner: STRETCH for 10 minutes–a rest day of sorts–

Here’s a link to a stretching routine of mine- http://www.youtube.com/watch?v=Lf9BIQEx3js

 

Experienced:

Intervals and ABS

BuffMother! Interval Training: 20 mins

*If you don’t feel exhausted by the end, increase the intensity of hard and/or easy min.

3 minute warm up

1 minute hard; 1 min. easy…repeat 7 times

3 min. cool down

THEN ABS!

 

ABS–CPTME….SIMPLE 7 for 7
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs
Other

I am so thankful for the honor to help you on your way to success!! Thanks for letting me into your life~ You are on your way to being a BETTER you!!

Thanks,
Michelle

MB Blog: Thankful Thursday!- day 4

BuffMother's picture

Thu, 2012/02/09 – 12:12pm — BuffMother

Today’s task was to be thankful– http://therallyroom.com/node/51753

here’s my task completed–

 

I’ll be emailing a lady I admire Heidi Baker- she’s a missionary in Mozambique…her story is amazing and she’s literally changing that whole country by taking in it’s orphans!  She’s a true example of what God can accomplish through a person if we seek Him and Love HIM! http://www.irismin.org/

Hi this message is for Heidi-
I am not a person who has many heroes but You are one of mine.  I see God in you and I see that you are doing His Mission. It’s so inspiring!!
I first saw you on ibethel.tv a couple years ago and initially thought- “oh my! that’s a bit over the top as you spoke in tongues and were worshiping your Papa”…but I couldn’t turn you off.  You were showing such true authentic LOVE.  Something I’ve never really seen in a woman like you.
Since that first introduction to you- I’ve read one of your books, watched your dvd documentary and excitedly watched all your messages in ibethel.tv!   Thanks for sharing your light in OUR world and not just on the mission field.
In God’s Love,
Michelle Berger
www.BuffMother.com

 

I am very thankful today for:

My family, especially my twins.  It’s their birthday–9 years old! What amazing surprises they were in my life!

My new home~ I love having land and twice as much space in my home.

My BuffSisters on Team BuffMother…I never thought I could have so many amazing women friends!! Thanks for being my friends!

 

My victories that I’ve already made are:
not indulging in piece of pizza when DH was eating it on Tues
not breaking down and eating the bun on my first ever “5 guys” burger yesterday
cleaning my kitchen late on Tuesday night when I would have much rather been watching JUSTIFIED!! I love that show!!

~~~

EMAIL for day 4; 18 days to go!!

BuffMother's picture

Thu, 2012/02/09 – 7:02am — BuffMother

18 days left and I am thankful I’ve done so well
towards my habits this week!! How have you done?

Today’s “TASKs” and workouts are located here:
http://therallyroom.com/node/51753

Be sure to keep engaged– we are in the HEAT of the battle-
CONSISTENT focus is needed if you want to BREAK the HABIT!

I am so thankful for the honor
of helping you on your way to success!!

Thanks,
Michelle