Day #14-FIT tip-
RAISINS!! Are a Pre-workout Powerhouse. They have a HIGH glycemic index meaning they give you energy fast, plus rank as a top food choice because they contain soluble and insoluble fiber, iron and potassium. Keep some in your gym bag for fast energy for a great workout!
Day #14-Feature ARTICLE-
Are you looking for a workout routine for FAST results? ~ here’s on of my favorites that ensures GREAT results!
Five Day Workout Plan
Here is a 5 day workout plan to get your Strong, Shapely and SEXY $14,000,000 Body this summer ~ It’s worth the cost! Believe IT!!
The POA(Plan Of Attack):
- Monday- UPPER BODY #1, ABS and INTERVALS
- Tuesday – LOWER BODY #1, ABS
- Wednesday- INTERVALS, ABS
- Thursday-OFF
- Friday- UPPER BODY#2, ABS and INTERVALS
- Saturday-LOWER BODY#2, ABS Sunday- OFF
ABS- do them each time you workout
(between sets of lifting)
- Roman Chair Knee UPS- 2×20
- Ball Crunches- 2×15
- Standing High Knees- 2×20 each leg
- CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
- Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)
INTERVALS
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc&hellip
- 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
The workouts:
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
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 x 10reps
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-
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-
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&hellip
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
TUESDAY
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.
Lower Body #1, ABS
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.
(At Home Option): DB Squats-
ABS: Roman Chair Knee UPS- 2×20; Rest 1min
2- Smith Lunges- 3×10
ABS: Ball Crunches- 2×15; Rest 1 min
3- Knee Extensions-3×10
ABS: Standing High Knees- 2×20 each leg; REST 1 min
4- Leg Curls- 3×10 (At Home Option: Ball Leg Curls-
ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)
NO CARDIO OR INTERVALS on leg day ” class=”wp-smiley img-responsive” height=”13″ src=”http://i2.wp.com/buffmother.com/wp-includes/images/smilies/icon_smile.gif?zoom=1.5&w=955″ width=”13″ />
WEDNESDAY
INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jump-rope, rowing, etc&hellip
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
Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20
- Ball Crunches- 2×15
- Standing High Knees- 2×20 each leg
- CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
- Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)
THURSDAY OFF!!
OR ACTIVE REST- SHOP, WALK, CLEAN ETC…
FRIDAY
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.
Upper Body #2, ABS and Intervals
1- Lat Pull Downs- 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
Between sets- ABS: Roman Chair Knee UPS- 2×20; Rest 1min
Soo…. For example:
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls REST (clear weights)
Next exercise…
2- Seated Rows- 3×10
ABS: Ball Crunches- 2×15; Rest 1 min
3- Incline Flys- 3×10
ABS: Standing High Knees- 2×20 each leg; REST 1 min
4-DB Shoulder Press- 3×10
ABS: CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
5-Lateral Raises– 3×10; one arm at a time
ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)
Then…
INTERVALS
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc&hellip
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
SATURDAY
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)
SUNDAY REST DAY/OFF!!
For more info on BuffMother! Please visit www.BuffMother.com
While you’re there please check out my new books
Hormonal Timing and After Baby ABS.
Remember to JUST BELIEVE!!
xoxoxo~
BuffMother! (Michelle Berger)
Please comment for your accountability~ stay focused…27 days left to get FIT!!!
It works if you work it!!
xoxoxo~
BuffMother, Michelle Berger
www.BuffMother.com