Beginner Buffing UB and example interval workouts

SSS Week 04-

Ph 1 log~Beginner Buffing Upper Body and example interval workouts

Push ups on Wall
to failure

Bent over DB Rows
3×10

Chair dips
3×10

Shoulder press
3×8-10

Bicep curls
3×10

lateral shoulder raises
3x 10

ABS with each workout
Knee ups 3x 15
Crunches 3x 15

Summary of Buffing Phase:

• Do something Every OTHER day
• 2 lifting workouts per week
• Workout is a circuit: do exercises in order a total of 3 times
• Very little rest between exercises
• 2 interval sessions and 1 active rest day each week
• Focus on dieting and losing weight
• do some ABS every time you workout

 

 

BuffMother! Interval Training

20 min is always the goal
Phase 1 & 2:
5 min. warm up -WALK around the block
1 min. hard- Jump rope
2 min. easy-WALK in place
1 min. hard -Jump rope
2 min. easy- WALK
1 min. hard-Jump rope
2 min. easy-WALK
1 min. hard-Jump rope
5 min. cool down (walk around block again)
This is 20 min total: 4 hard min. total
*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.