So if you are starting buffing this week the workouts are as follows:

the extra cardio is just steady cardio- 20 mins of just keeping your heart rate up preferably immediately after your intervals- to keep fat burning optimal.  BUT you can do it as fasted in the am or whenever you can fit it in

ON the log-

Chest in purple
Back in Blue
Legs in Red

As for adding weight to the one leg ball curls- you can’t add external weights- but you can add body weight and pressure- PUSH into the ball harder and also slow down when curling your leg

You are ON a ROLL  that’s for sure!! Hope that helps you KEEP rollin’

-Michelle

“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
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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
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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

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