Posts Tagged Shoulder Press
“Begin Again” wk #3 and #4- Boosting workouts
Posted by BuffMother in Begin Again wk #3 on July 27, 2010
Pre-Beginner Boosting Phase Workout Calendar
| Phase 2 Pre-Beginner Boosting |
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 |
SSS week 04 Summary
Posted by BuffMother in SSS week 04 on January 4, 2010
SSS week 04- Summary
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
~~~~~~~~~~~
Video Links by BuffMother!
Posted by BuffMother in Bonus, Free on September 22, 2009
EXERCISE DEMOS~
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~