Video Coaching by BuffMother! » Begin Again wk #3 http://buffmothertraining.com/videocoaching Online Personal Training with a TWIST of video! I'll teach you HOW to Transform your body FAST! Fri, 16 Sep 2011 20:35:00 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 “Begin Again” wk #3- Coaching and Challenge http://buffmothertraining.com/videocoaching/1219/begin-again-wk-3-coaching-and-challenge/ http://buffmothertraining.com/videocoaching/1219/begin-again-wk-3-coaching-and-challenge/#comments Tue, 27 Jul 2010 18:04:08 +0000 BuffMother http://buffmothertraining.com/videocoaching/?p=1219 Coaching-

Boosting Hormone info-

http://buffmothertraining.com/videocoaching/473/sss-week-03-lets-talk-about-hormones/

Exercise instruction-

This is an experienced level workout- it is beyond where I expect you to be at this point, but I’d like you to watch it and learn- it will inspire you to BELIEVE in your body’s amazing potential:

http://buffmothertraining.com/videocoaching/491/sss-week-03-workout-experienced-boosting-legs/

Challenge-

Incorporate 10 mins of STRETCHING into your day EVERY DAY this week!

Stretching:

Lower Body Stretching Routine

Upper Body Stretching Routine

shoulder stretch- behind back clasp

Lat (back) stretch- sitting down

Chest Stretch

Neck Stretching

Arm across your upper body

T-stretch

Side Lat Stretch

Quad Stretch

Hollywood Stretch

Touch your Toes

Touch Toes sitting on floor

Touching Toes like dead-lift

Lunge Stretching Series

Hurdler Stretch

butterfly stretch for groin

]]> http://buffmothertraining.com/videocoaching/1219/begin-again-wk-3-coaching-and-challenge/feed/ 0 “Begin Again” wk #3 and #4- Boosting workouts http://buffmothertraining.com/videocoaching/1216/begin-again-wk-3-and-4-boosting-workouts/ http://buffmothertraining.com/videocoaching/1216/begin-again-wk-3-and-4-boosting-workouts/#comments Tue, 27 Jul 2010 17:40:24 +0000 BuffMother http://buffmothertraining.com/videocoaching/?p=1216 Pre-Beginner Boosting Phase Workout Calendar

Phase 2
Pre-Beginner

Boosting
Traditional style

 Monday Tuesday Wednesday Thursday Friday Saturday
Week 3 Lift Lower Body Active Rest- i.e.

housework or shop

 Intervals off Lift Upper Body Intervals Off
Week 4 Lift Lower Body Active Rest- i.e.

housework or shop

 Intervals off Lift Upper Body Intervals Off

Summary of this Boosting Phase:

  • Do something Every OTHER day
  • 3 lifting workouts per week
  • 3 sets of 10 traditional style lifting- do all sets of one exercise before moving to the next
  • 1 min rest period between sets of each exercise
  • 2 interval sessions post lifting or non-lifting days
  • Focus on resting a bit more and getting stronger!
  • Simple 7 for 7 AB routine every time you workout

 Upper Body Exercises
Chest push ups on knees
Primary 3×10
back One arm DB lat row
primary 3×10
back Bent over rows
auxillary 3×10
shoulders Shoulder Press
primary 3×10
biceps Bicep curls
3×10
triceps Tricep bench dips
3x 10
ABS with each workout
(see below)
Lower Body Exercises
Legs DB  wide stance Squats
primary 3×10 (4-5″ wider than sh width)
hams DB Legs narrow Squats
glutes 3×10 (shoulder width)
quads Laying side leg raises
auxillary 3×10
hams Romainian Dead lifts
auxillary 3×10
glutes Walking Lunges- no weight
quads 2x15each (focus on front leg)
calves Calf Raises (one calf at a time)
3×15
1on:1.5off Intervals 1
posture! Intervals 2
intesity! Intervals 3
extra activity
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 activity, Intervals or cardio
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