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Upper Body at home workout~ (s6day29)

Posted onAuthorBuffMother

MONDAY

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

Upper Body #1, ABS and Intervals
1- Bench Press– 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
You Tube VIDEO-

(At home option: DB Chest Press-)
Between sets- ABS: Roman Chair Knee UPS- 2×20; Rest 1min (At home option: Knee Ups-
Soo…. For example:
Bench
Knee ups 20 reps
Rest 1min (up weights, stretch)
Bench
Knee ups 20 reps
Rest 1min (up weights, stretch)
Bench REST (clear weights)
Next exercise….
2- Incline Flys– 3 sets x10reps

ABS:
Ball Crunches- 2×15; Rest 1 min
3- Pull Ups or Assisted Pull ups or Inverted Pull Ups-
2sets x10reps
Alternative Option: Inverted Pull ups-
You Tube Video-

ABS: Standing High Knees- 2×20 each leg; REST 1 min

4-Seated Row Machine- 3×10
or At Home option: Bent Over DB Rows-

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

5-Bicep Curls 3×10 paired with Tricep Extensions 3×10


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

Then… INTERVALS
I call them “BuffMotherobics!”-

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

Comments

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13 Replies to “Upper Body at home workout~ (s6day29)”

  1. I’m excited! I am really motivated to give it my all these last two weeks. I’m hoping to see some great results.

  2. Today is a new day. Hope everyone has a great Memorial Day. I’m excited to work out today…imagine that. I got my bench dug out from under the laundry that I put away yesterday and I’m so ready for a great, invigorating workout. Off to a good start this morning with breakfast. 2 weeks to go. Let’s rock it!

  3. I am so ready to be so serious these last two weeks!! I want my results!!

  5. Checking in for the day … it’s week 5 now and I’ve reached my goal weight but gonna keep going with good fitness and nutrition.

    So glad we’re escaping this 100 degree heat and going to the midwest for 2 weeks – leaving this Thursday. But right now it’s down to business — packing, finishing up the school year and tball season, cleaning the house.

    Gotta finish those dishes :)! Fresh salsa awaits …

  6. I thought I posted earlier but I guess it didn’t go through…anyway, I am looking forward to the next 2 weeks!!!! WOOHOO!

  8. I love, love, love fresh salsa!!
    Glad to hear you are already at your goal weight!!! LOVE seeing that you got great results Lisa!!

  10. Happiness is CD5…feeling happy, lean and ready to kick some booty this last 2 weeks!
    jennifer

  11. I’ll be there in about a week…right now I am of a cruddy hormonal mindset– I must press through it!!

  13. I am on my way to work out! it always makes me feel better and more empowered. Even when i am in a low down hormonal mood…id i can just oysh through.

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