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

Week #4- Mini Challenge: No Dairy
http://buffmothertraining.com/videocoaching/135/sss-week-04/

SSS Week 04- Ph 1 log~Beginner Buffing UB and example interval workouts
http://buffmothertraining.com/videocoaching/428/sss-week-03-beginner-buffing-upper-body-and-example-interval-workouts/

Push ups on Wall
Bent over DB Rows
Chair dips
Shoulder press
Bicep curls
lateral shoulder raises
Knee ups 3x 15
Crunches 3x 15
Intervals Demo

SSS 04~ Buffing!
http://buffmothertraining.com/videocoaching/481/sss-04-buffing/

• “catabolic”
• caloric deficit
• MENTAL focus
• keep your protein levels high
• Hit it hard

~~~~~~~~~~~

“Buffing”

3day split- using “paired circuits”

5 lifting

4 intervals

+2 extra 20 min cardios

Monday: Legs, Abs and 20 min cardio

LEGS

Paired circuit #1-
Squats
4×6-8
Calf raises
4×6-8 2 sets toes in, 2 sets toes out

Paired circuit #2-
Plie Butt Squats
3×8-10
Walking Lunges
3×15

Paired circuit #3-
Knee Extensions- toes out a tish
4×6-8
Leg Curls
4×6-8
Paired circuit #4-
Dead Lifts
2-3×8
Laying side leg lifts
2-3×25

Paired circuit #5-ABS~
Knee Ups- to front and sides
Lower Back Extensions

20 min cardio- example: walking on incline on Treadmill

And some more abs~

Paired circuit #6-
hands on hammies sit ups -2 sets to fail
knee ups on roman chair-2 sets to fail

Tues:Back/Sh/Biceps and Intervals

BACK, BICEPS, SHOULDERS

Paired circuit #1-
Pull-ups (negatives 5sec)
3×6-8
Upright rows
3×8-10

Paired circuit #2-
Rows
3×6-8
DB Bicep curls
3×6-8

Paired circuit #3-
Lat pull downs
3×6-8
one arm at a time lateral raises
3×6-8

Paired circuit #4-
Standing DB Military
3xfailure (10 rep range)
Crunches 3×15 slow

Paired circuit #5-
ez bar bicep curls
3×5-6
Knee Ups- to front and sides

Intervals-immediately after lifting- running on treadmill @2%incline
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down
This is 20 min total: 7 hard min. total

Wed: Chest/Triceps and intervals plus 20 mins extra cardio

CHEST, TRICEPS

Paired circuit #1-
Chest Press or Bench Press
3×6-8
Tricep Extensions
3×6-8

Paired circuit #2-
Incline DB flys
3×6-8
Tricep bench dips
3xfailure

Paired circuit #3-
Flat bench flys
3xfailure (10 rep range)
Tricep kickbacks
3xfailure (10 rep range)

Paired circuit #4-
Knee Ups-to failure 2-3 sets
Crunches 3×15 slow

INTERVALS: see Tuesday for interval format~ opt for NON-impact type (elliptical, bike, stairmaster, etc)
+20 mins additional steady cardio after intervals…move to another mode if bored

Thurs: Repeat Monday

Fri: Repeat Tuesday

Sat:No Lifting- just intervals and ABS~

Go for an run outside integration even minutes as harder paced intervals- total of 20 mins
then…
ABS–CPTME….SIMPLE 7 for 7

1. Passive Abs
2. Sit ups- hands on hammies
3. Vacuums!! 10- 10 seconds daily
4. Knee ups- roman chair are best
5. Traditional AB crunch
6. Ball Crunches
7. Cats/Dogs

Sun:off

Chest/Tri:
How to Bench Press by BuffMother
push up progression
Strecthing for bench press by BuffMother
Tricep kickbacks by BuffMother
Tricep push downs by BuffMother
Tricep bench dips by BuffMother
DB tricep extensions
Cable Flys
Bench Press

Back/Sh/Bi:
DB Lat Row
Cable Upright Rows by BuffMother
Seated Rows and Shoulder Press
Lateral Shoulder raise (cable) REAR VIEW
Lateral Shoulder raise (cable)
Cable Bicep Curls (posedown)
Lat Pulls

Legs/Butt:
Bulgarian or Single leg squat -no weight demo
Leg Curl
Froggy Leg Curl
barbell db dead lifts
ball leg curls
squat
Standard DB dead lifts
Starter style Walking lunges no weight
Walking lunges no weight
wide stance db dead lifts
BuffMother leg workout instruction (1 of 3)
BuffMother leg workout instruction (2of 3)
BuffMother leg workout instruction (3 of 3)
BuffMother! Butt Squats on Smith
BuffMother! Smith Lunges (butt emphasis)
BuffMother! Smith Lunges (basic)
BuffMother Squats
Leg stretches

Abs/core:
knee ups on ottaman
decline sit ups
in gym core work.wmv
Ab Crunch- Isolation
STANDING ABS
Dancing- ab twist

Drills/Plyo/Intervals/Cardio:
High Knee progression plus butt kicks Running Drill
Paw the Ground Running Drill
Running High Knees Running Drill
Skip High Knee Paw ground RunDrill
Skipping High Knees Running Drill
Walking calves RunDrill
Walking High Knees Running Drill
Walking Shin RunDrill
BuffMother! Hip Flexor drill

Workouts:
Buffing workout buffing video re-done 11-21.wmv
boosting 8-08.wmv
workout demo
Beginner Upper body Buffing DB circuit
Lower body DB workout at home- circuit style
Home upper body workout circuit

Coaching and Promo
buffmother com - thanks for visiting site
It’s Friday!! end of contest week 1 - how working out keeps diet on track
SSS intro
Video Coaching
40 days Congrats
“Hormonal Timing” look inside
BuffMother’s webcam recorded Video – September 03, 2009,
After Baby Abs by BuffMother Book promotion
Best AB product available for FREE!!
GG BuffMother dot com
cycle day 7.wmv
cycle day 6.wmv
cycle day 5.wmv
cycle day 4.wmv
cycle day 3.wmv
cycle day 2.wmv
Posing suit and AB posing tips by BuffMother!
Back figure posing

VLOG
Hair Day before and after 9 17 09
New Computer Cam with KIDS vlog 9 16 09
BuffMother’s webcam recorded Video – September 03, 2009, 1
Goin’ Golfing!! Michelle Berger, BuffMother vlog 8-26
the “Video AGE”~ BuffMother, Michelle Berger Vlog 8-23
R Bike Laundry Housework Fitness by BuffMother
My son! Gunner running 40′s 7 3 09 part 1 of 2
My Birthday movie 0001
BuffMother! WINS a college 800M race

Goofing around
MJ tribute (Higher quality edit)
BuffMother! birthday shoot
BuffMother photoshoot dec ’05
5 11 06 bikini challenge before video
photo test2
running silly intro
Michelle Berger in yellow bikini BuffMother!
BuffMother Photoshoot red/white bikini
Michelle Berger BuffMother slideshow
Six weeks to sexy final.wmv
cycle day 7 what I wear dance.wmv
sexy dance cycle day 6.wmv
New outfit

Private Video Coaching Teasers:

SSS Week 10 content~

SSS Week 09 content~