A Successful Workout For Women: Raise The Bar - A Great Body Is Worth It!

Have you ever considered the true value of having a great body? I'm talking about one that looks better than 20 years earlier. You can have it! Get the breakdown and an extensive/free 5-day workout plan to get the shapely & sexy body of your dreams!

Have you ever considered the true value of having a great body? I'm talking about a body that is strong throughout - a body that performs when you need it to perform - a body that makes you smile when you see it in the mirror - a body that makes jaws drop - a body that looks the same or better than it did 20 years earlier. You can have that body!

How much is a great body really worth? Let's break it down!

dot Your Self-Esteem Will Skyrocket dot

    Loving your reflection in the mirror is under rated. The feeling you get when you love the way you look in the mirror is more powerful than words can describe. It's almost impossible to have low self-esteem when you love the way you look.

BuffMother
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It's Impossible To Have Low Self-Esteem
When You Love The Way You Look.

High self-esteem= $1,000,000

dot Self-Confidence Is The Product Of High Self-Esteem dot

    When you have ultra-high self-confidence you will not be afraid to pursue your dreams.

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If We Don't Dream
We Will Never Succeed!

Learn the secrets of the Colombian Princess on how to make your dreams come true!
Author:
Angela Mraz

Unstoppable self-confidence= $2,000,000

dot Doors Will Open dot

    When you're in great physical shape, have high self esteem and tremendous self confidence, you will be given opportunities that other people just don't receive.

BuffMother
Enlarge Click Image To Enlarge.
You Will Be Given Opportunities
That Others Just Don't Recieve.

Doors now flying open= $1,000,000

dot You Will Create A Legacy Of Health & Fitness In Your Family dot

    Physical fitness is a learned behavior. Your actions, both positive and negative will be passed down from generation to generation. It's never too late to change your legacy when it comes to health and fitness.

BuffMother
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Your Actions Will Be Passed Down
From Generation To Generation.

Establishing a legacy of health & fitness
Passing down high self-esteem/self-confidence
The tenacity to pursue dreams= $10,000,000 (at least)

    Total Value $14,000,000+

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The First Step Is To Believe!
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Start by Believing you are worth it and commit to consistently invest about an hour a day towards your fitness and you can have a 14 MILLION Dollar body!!!!

Just believe it! I am living proof - I believed I could do it and I did! The vast majority of women want to be in shape and feel confident about how they look, but they simply refuse to believe it is possible especially after having children.

dot Believe Before You Believe; Have Faith dot

    I know it doesn't sound like I'm making any sense, but listen. In order to believe something that you don't see you need to tell yourself over and over that you believe it - it is called having faith.

BuffMother
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It's Called Having Faith.

    Tell yourself, "I will have a flat stomach again." "I will feel energized."; "I will wear my pre-pregnancy clothes again." The possibilities are endless. It is all about believing that it is possible and that will lead to consistent action toward your goals. Faith + Consistent Action = Results.

dot Baby Steps... Baby! dot

    You can make huge progress in just one week. Give yourself new things to believe daily and weekly. For instance even two days after delivering a baby you should start believing that your still huge belly will go back to its pre-pregnancy shape.

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Weight Train & Burn Fat!
Women, if you want to get rid of the fat on your body, lift weights and build strong active muscles!
Author:
BuffMother

    I remember practicing this technique after I had my twins. Every time I caught a terrifying glance at my belly in a mirror or window reflection. I said to myself, "I will have a flat tummy," over and over until it became a habit. This little habit reminded me to "suck it in." Over time it worked!

dot Believe Despite Everyone Telling You "No" dot

    Many people don't come right out and tell you: "you can't reach your goals," but they will imply it with questions, or complaints, or jealous remarks toward mothers that are trying to be buff. Just remember, I am living proof.

BuffMother
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I'm Living Proof.

    I became more fit than I've ever, ever been within 9 months of having my 3rd and 4th child by C-section. So take a close look at the source of the discouraging remarks and don't let people that don't understand, detour you on the way to your goal. Just believe that you can accomplish everything I'm asking you to do and you will be a BuffMother!

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Workout Plan
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Here is a 5 day workout plan to get your Strong, Shapely and SEXY $14,000,000 Body this summer - It's worth the cost! Believe IT!

    Monday - UPPER BODY #1, ABS and INTERVALS
    Tuesday - LOWER BODY #1, ABS
    Wednesday - INTERVALS, ABS
    Thursday -OFF
    Friday - UPPER BODY #2, ABS and INTERVALS
    Saturday -LOWER BODY #2, ABS
    Sunday - OFF

    Abs - do them each time you workout

    • Roman Chair Knee Ups - 2x20
    • Ball Crunches - 2x15
    • Standing High Knees - 2x20 each leg
    • CATS - 2x3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
    • Vacuums - 2 sets of 5 10 second vacuums (10-20 sec rest between reps)

    INTERVALS- "BuffMotherobics!"- 20 minutes of "Even Minute" INTERVALS

    • Min 1-3: Warm-up
    • Min 4, 6, 8, 10, 12, 14 hard/ "on" minutes
    • Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
    • Min 16-20 cool down


arrow Monday

    Warm-Up

      6 minutes of cardio any type. Ease into it, prepare your body and mind for an effective workout.

    Workout

    • Bench Press (Video) - 3 sets of 10 (3x10) first set medium weight, warm up, second set heavier, heavier if needed; last set 10th rep should be close to failure.
    • Knee Ups - 2x20; Rest 1 min
    • Incline Flyes - 3x10
    • Ball Crunches - 2x15; Rest 1 min
    • Pull Ups/Assisted Pull Ups/Inverted Pull Ups - 2x10
    • Standing High Knees - 2x20 each leg; Rest 1 min
    • Seated Rows - 3x10
    • CATS (and DOGS) - 2x 3 reps of each position - holding both up (CAT) and down (DOG) for 5 seconds each
    • Bicep Curls - 3x10 paired with Tricep Extensions 3x10
    • Vacuums - 2 x 5: 10 second vacuums (10-20 sec rest between reps)
    • "BuffMotherobics!" - Even Minute Intervals

      • Min 1-3: Warm-up
      • Min 4, 6, 8, 10, 12, 14 hard/ "on" minutes
      • Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
      • Min 16-20 cool down


arrow Tuesday

    Warm-Up

      6 minutes of cardio any type. Ease into it, prepare your body and mind for an effective workout.

    Workout

    • Squats (Video) - 3 sets of 10 (3x10)... first set medium wt., warm up, second set heavier, heavier if needed; last set 10th rep should be close to failure.
    • Knee Ups - 2x20; Rest 1 min
    • Smith Lunges (Video) - 3x10
    • Ball Crunches - 2x15; Rest 1 min
    • Knee Extensions - 3x10
    • Standing High Knees - 2x20 each leg; Rest 1 min
    • Leg Curls - 3x10
    • CATS/DOGS - 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
    • Calf Raises - 3x10
    • Vacuums - 2 x 5: 10 second vacuums (10-20 sec rest between reps)


arrow Wednesday

    "BuffMotherobics!" - Even Minute Intervals
    • Min 1-3: Warm-up
    • Min 4, 6, 8, 10, 12, 14 hard/ "on" minutes
    • Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
    • Min 16-20 cool down

    Abs as a circuit twice through (2 sets of each)
    • Roman Chair Knee Ups - 20 reps
    • Ball Crunches - 15 reps
    • Standing High Knees - 20 reps each leg
    • CATS - 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
    • Vacuums - 5 reps of 10 second vacuums (10-20 sec rest between reps)


arrow Thursday

    Off or active rest (Shop, Walk, Clean, etc.)


arrow Friday

    Warm-Up

      6 minutes of cardio any type. Ease into it, prepare your body and mind for an effective workout.

    Workout

    • Lat Pulldowns - 3 sets of 10 (3x10) first set medium weight, warm up, second set heavier, heavier if needed; last set 10th rep should be close to failure.
    • Roman Chair Knee Ups - 2x20; Rest 1 min
    • Seated Rows - 3x10
    • Ball Crunches - 2x15; Rest 1 min
    • Incline Flyes - 3x10
    • Standing High Knees - 2x20 each leg; REST 1 min
    • DB Shoulder Press - 3x10
    • CATS (and DOGS) - 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
    • Lateral Raises - 3x10; one arm at a time
    • Vacuums - 2 x 5: 10 second vacuums (10-20 sec rest between reps)
    • "BuffMotherobics!" - Even Minute Intervals

      • Min 1-3: Warm-up
      • Min 4, 6, 8, 10, 12, 14 hard/ "on" minutes
      • Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
      • Min 16-20 cool down


arrow Saturday

    Warm-Up

      6 minutes of cardio any type. Ease into it, prepare your body and mind for an effective workout.

    Workout

    • Squats - 3 sets of 10 (3x10) first set medium weight, warm up, second set heavier, heavier if needed; last set 10th rep should be close to failure.
    • Roman Chair Knee Ups - 2x20; Rest 1 min
    • Romanian Deadlifts - 3x10; Knees slightly bent
    • Ball Crunches - 2x15; Rest 1 min
    • Leg Extensions - 3x10
    • Standing High Knees - 2x20 each leg; Rest 1 min
    • Leg Curls - 3x10
    • CATS (and DOGS) - 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
    • Walking Lunges - 2x15
    • Vacuums - 2 x 5: 10 second vacuums (10-20 sec rest between reps)


arrow Sunday

    Rest Day

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Bonus
BuffMother's Exercise Videosdot


arrow Barbell Bench Press


arrow Barbell Squat


arrow Smith Lunges