BuffMother!

That’s what kind of workout I had, an itty bitty booty workout, lol!

Since I have practically only worked legs 2-3 times over the last 2 months I figured I needed to start off slow with my leg workout:
warm up r-bike 7 mins- this actually felt good!
then
leg extensions
70×20 warm up (first 10 straight, next 10 toes out)
110×10+5 toes out
150×10
160×10
160×10
paired with leg curls
70×20 warm up(first 10 straight, next 10 toes out)
90×10
90×10
85×10

Squats
45×15 warm up and one set calf raises 45×10 (still sore!)
95×10x2
135×10

Walking lunges
55#on back x30 steps x 2 sets
paired with dead lifts
55#x10 SLDL, 10 Romainian x 2 sets

and that was it!!

I will still be sore, but hopefully not DYING SORE!!

Today while “working” I found this fun little quiz…What SUPERHERO are you??
Here are my results:
You are Hulk

Click here to take the Superhero Personality Test

Have a SUPER DAY, MY SUPER HERO Friends!!!
-M
p.s. better not make me mad or I’ll turn green and open a can of woop!

Beginner workout routines!!!

These sample workouts is a great way to get started with lifting for your upper body. All you need is a set of dumbells 8 to 10 pounds should be fine for strarters, but know that you will gain strength quickly :woohoo:

Beginner Upper body circuit workout:

Circuit- do the following exercises in the sequence listed for upper and repeat the circuit 3 times.

1. Push ups on knees or wall push ups
3 sets to failure
2. Rows- bent over with dumbells or gallon jugs
3 sets of 10 reps
3. Chair dips- knees bent
3 sets to failure
4. Military Shoulder Press- push weight above your head
3 sets of 10 reps
5. Bicep Curl
3 sets of 10 reps
6..Tricp extension
3 sets of 10 reps
7. Abs- knee ups or crunches
3 sets of 15
8. Lateral Raises
3 sets of 10 reps

See this clip

Optimally you should complete this workout 1-2 times a week alternating it with a lower body strength training workout- here is a sample one of those:

LOWER BODY Circuit:
1. Squats
3 sets x15 reps
2. Calf raises
3×10
3. Stationary lunges
3X10
4. crunches
3×15
5. Dead Lifts- romainian
3×15
6. Laying side leg lifts
3×15
4. Abs- knee ups
3×15

now GET BUFF!!
-BuffMother