Back on Track (1/11 – 1/17)

This week has been a much stronger week of workouts!  I’m hoping to start getting in a few mega runs soon!!!

Sunday 1/11  45 supine rolls, great for your core and also your upper back.

Make sure your elbows are pushing down to the floor
Make sure your elbows are pushing down to the floor
crunch up but keep your elbows pushing into the floor the entire time
crunch up but keep your elbows pushing into the floor the entire time

I got in a 6 mile run (45:01) at a faster pace than I had been running for awhile followed by an easy mile.

Monday 1/12  45 double knee in to a full body extension with arms extended.

Knees in (excuse the blurry photo - hard to get a good mirror picture!!)
Knees in
(excuse the blurry photo – hard to get a good mirror picture!!)
extend legs and arms (both arms are actually supposed to be overhead but that didn't work to take a picture)
extend legs and arms
(both arms are actually supposed to be overhead but that didn’t work to take a picture)

I did a DVD that I don’t do often but it really is a good one – MashUp Conditioning.  This DVD has 7 different workouts (called Tempos) that are 15 minutes each.  Each segment has strength, HIIT, core.  I did Tempos 5,6 and 7.

Tuesday 1/13  45 plies with heels up.

easy part
easy part
down
down

I always love the feeling in my inner thighs when I do plies!!!

I ran 10 miles!!!  (75:33) I finished off the workout with an easy mile.

Wednesday 1/14  45 step-up to knee, step down and lunge back.  This move is similar to one that Josie (YumYucky) did – stairless step climbing.

step up with left leg
step up with left leg
right knee up
right knee up
step down and lunge back with the left leg
step down and lunge back with the left leg

After I did 45 like that and had shaky legs, I switched the whole pattern for another set!!

step up with right leg
step up with right leg
left knee up
left knee up
lunge back with right leg
lunge back with right leg

Fun move – and my heart rate really got up since it is all lower body work.

I did one of my 10 Minute Solution DVDs – Tone Trouble Zones.  This workout uses a band –

the green one for this workout
the green one at the bottom  for this workout

and is very effective.

I also walked 2.45 miles with a 10% incline (had some DVRed shows to catch up on!!).

Thursday 1/15  45 single leg bridges with one leg crossed over the other and the supporting foot on a stability ball.  This move is from Nellie’s (Brooklyn Active Mama) weekly Wednesday workout.

ready
ready
up and squeeze
up and squeeze

YIKES!!  This move was hard!!  Probably why my hamstrings are sore today (2 days later!!).

have to work both sides
have to work both sides
squeeze and lift
squeeze and lift

This was another day of running – 8 miles in 59:37 followed by 1.75 easy miles.

Friday 1/16  45 side leg abduction with band.

ready to lift the right leg
ready to lift the right leg
lift and hold
lift and hold

I love moves like this because while it works the hip of the leg lifting, the standing leg also starts shaking!!!

ready for the other leg
ready for the other leg
lift - hold!!
lift – hold!!

I don’t know if you can tell but while I lifted my leg I also pulled on the band for some extra resistance.

I did Denise Austin’s Personal Training System.  This is a full body workout with about 20 minutes of cardio followed by 10 minutes of lower body, 10 minutes upper body, 10 minutes core and 10 minutes of stretching.

Saturday 1/17  45 bow lifts.

easy part
easy part
lift chest and legs (knees off ground!)
lift chest and legs (knees off ground!)

Pretty sure this is the first time I’ve ever done any of the pictures in our bedroom – I have to stay out of the light today and this room is one of the best choices.

Overall this was a really good week of workouts.  I’m still incorporating a lot of the moves from physical therapy into my workouts – just amping them up a little.  And, my running speed is starting to pick back up!!  Now I think I’m ready to slowly increase my mileage again!!

Happy Saturday!

Kim

 

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