Five Day Workout Plan

Here is a 5-day workout plan to get your Strong, Shapely and SEXY 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, jump rope, 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

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, jump rope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS

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, the 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 🙂

 Click Here For A Printable Log Of Tuesday.

WEDNESDAY

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jump rope, 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

Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20

  1. Ball Crunches- 2×15
  2. Standing High Knees- 2×20 each leg
  3. CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
  4. Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)
    Click Here For A Printable Log Of Wednesday.

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, the 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, jump rope, 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

 Click Here For A Printable Log Of Friday.

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)

Click Here For A Printable Log Of Saturday.

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)