Back to Work!!! (5/18-5/24)

This week has been all about getting back into a solid workout groove.  For the past couple of months I sort of let my weight training and cross training take a back seat to running.  Even though I plan to keep logging lots of miles, I need to add in the other work again!!!

Sunday 5/18  44 shoulder burners!!  This move was a front raise, flip arms over and do a bicep curl with arms out in front (and up), shoulder press, then reverse each step for 1 rep – oh, and I stood on my wobble balls just to increase the FUN!!!

ready
ready
lift arms
lift arms
flip arms over - palms up
flip arms over – palms up
bicep curl
bicep curl
shoulder press
shoulder press
back down
back down
ready to reverse the curl
ready to reverse the curl
out
out
flip
flip
finally finished the rep!
finally finished the rep!

Not gonna lie – my shoulders were dying by the time I finished all 44 of these!!!!  (and I only used 5 pound dumbbells)

I did a DVD that I haven’t done in a long time – Jackie Warner X-Treme Crunch Free Abs.  This is just over 30 minutes of serious ab/core work.  The first half is all done standing and the 2nd half is on the ground.  About midnight Sunday night I could really feel all of those moves!!!

I also did a treadmill run.  Lately I haven’t even tried to push my pace much and I’m still going to focus on running more miles at an easy pace but every once in awhile I need to pick it up.  

5 miles – 35:27 + 1 easy mile to cool down (all at 1.5% incline)

Monday 5/19  44 step-ups with a bicep curl.

ready
ready

Push off foot on step to lift up and curl at the same time.

up and curl
up and curl

After I did 44 on this side I had to switch sides – a total of 88 bicep curls!!!  (the main reason I stuck with 8 pound dumbbells!)

ready (not sure what I'm doing with the weights!)
ready (not sure what I’m doing with the weights!)
up and curl
up and curl

The nice thing about this move was that it got my heart rate up besides working my biceps, butt and quads!!!

I did one of my favorite workouts – Les Mills Combat – Extreme Cardio Fighter.  60 minutes of kicking and punching at a fairly high intensity!!!  Love it!

Tuesday 5/20  44 fall backs with medicine ball.

ready
ready
fall back - hold
fall back – hold

This move was HARD!!!  It is great for your core and also for your quads.

The rest of the workout was 10 Minute Solutions – Hot Body Boot Camp.  Not gonna lie, of the 5 10 minute sections my favorite this time was the stretching!!!  I think I was dragging a little!!!

Wednesday 5/21 – 44 waving triceps while standing on wobble balls.

ready
ready
right arm
right arm
left arm
left arm

Trying to stay balanced on the wobble balls and keeping my arms extended the entire time  turned this into a great challenge!!! (8 pound dumbbells)

This was a running day – 10 miles in 78:43  plus 1.2 easy miles.

Thursday 5/22  44 pull-overs while on a stability ball.  This move was from Nellie (Brooklyn Active Mama) and her weekly Wednesday workout.

ready
ready
arms back and down
arms back and down

I’m not sure I dropped my arms as far as you are supposed to but I was trying to keep my form good and not bend my arms – lots of muscles involved here!!!  (1 12 pound dumbbell)

I wanted to do something a little easier so I did The Biggest Loser – Weight Loss Yoga.  Ummm….there was very little easy about the workout.  Bob Harper knows his stuff and after 50 minutes of yoga I felt like I had worked out for sure!!!

Friday 5/23  44 triceps kickbacks while in chair.

ready
ready
back
back

I know that I should have been lower in “chair” but my quads were burning!!!  (8 pound dumbbells)

It was another run day and I decided to make it a bit of a harder pace because lately I feel like I’ve been running slower most of the time.

8 miles (1.5% incline) in 53:27 + 2.4 easy miles.  I try not to run hard too often anymore (I used to do it every single run – part of why I was injured more than not) but it was nice to push the pace. (6:41 average)

Saturday 5/24  44 leg lifts with a medicine ball between my lower legs.

ready
ready
up
up

Yikes – that move was hard!!!  The medicine ball I used was 8 pounds and I told Chris that the hardest part was the ball hurt my ankle bones!!!  Even with the whining, I still did another set of 44!!!

2nd side ready
2nd side ready
up
up

Hunter and I are supposed to be out running right now – his final long run but it is raining and I’m not a diehard!!!  I have zero desire to be soaking wet for over an hour and a half!!  We will run later or even in the next day or two – we have some flexibility since he is going to run quite a bit this week before scaling back for the final week before his race!

This week wasn’t a high mileage week for me but it felt good to get in a few runs again.  I’m ready to focus on a new goal and plan to keep my miles up while getting in more strength work again!!!

Happy Saturday!!

Kim

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