Category Archives: Back

Daily Moves (10/26 – 11/1)

This week I did a new 45 every day but that was pretty much the only fitness that I was able to do.  My body/mind is screaming for some cardio and sweating but……

Sunday 10/26  45 push-ups on the boat.

Best 45 ever because it was such a gorgeous day and I got my movement in while enjoying the last boat ride of the year!!!

ready
ready
down
down

Can’t beat the fresh air while doing some push-ups!!!

Monday 10/27  45 leg drops with a band pull.

easy part
easy part
down
down

I kept my upper body off the ground the entire time to make this move harder – it was definitely hard!!!

I did do The Firm – Cardio AbSession & Burn, Shape & Tone.  This ended up being the same as the Cardio Core Fusion that I did last week with the fun pink balls –

The Firm balls
The Firm balls

Tuesday 10/28  45 side lying scissors while on wobble disc.

top leg front
top leg front
top leg back
top leg back

Over course I had to do another set while lying on the other hip.

top leg front
top leg front
top leg back
top leg back

I liked the added balance challenge from the wobble disc!!!

Wednesday 10/29  45 plank – partner hand slaps.

Because I’m not working out in the mornings my whole routine is off.  On Wednesday I didn’t actually do my 45 until about 9:30 at night (rare to not do it first thing!!).

1/2 of the move
1/2 of the move
completing a rep
completing a rep

This move was fun to do with Jordan – he did awesome and completed all 45 with me – that’s a long time to hold plank since we counted 1 rep as 2 hand slaps!!

Thursday 10/30  45 bent over wide row with dumbbells (12 pounds).

down
down
up - squeeze shoulder blades
up – squeeze shoulder blades

This is one of those moves that always seems like it should be easy and it is until after about 20 reps!!!

Friday 10/31  45 double arm overhead press with dumbbell (15 pounds).

ready
ready
press
press

And, I look like the “stay-puff guy”  because I have on so many layers in those pictures.  Remember at the beginning of the week we were enjoying a final boat ride???

look - no shirt even!
look – no shirt even!

Well, Friday was COLD!!  I spent the morning at the high school state cross country meet and needed every layer I had on plus some!!! The windchill was in the 20s!

Saturday 11/1  45 repeaters – knee up with a twist – knee up front = 1 rep.

Knee up with twist
Knee up with twist
up
up

Bring your knee up with a twist, return to start (tap toe if you need to), bring knee up in front for 1 rep.  This move actually goes quickly and is at least a little bit of cardio.

Of course, you have to be equal and fair to your legs so set 2 is on the other leg.

switch legs for another set
switch legs for another set
knee in front
knee in front

By pumping my arms and moving quickly I did get my heart rate up a little for the first time in awhile!!!  And, this move is great for your core because of the knee lift (get it high!!) and the twist!!!

Happy Saturday!

Kim

Ready for a Rest Day

There are lots of weeks that I don’t want to take a day off!  This week, however, I’m ready for one!!!

I’m doing Brooke’s (Wrecking Routine) current workout – Boomer’s Burn so that will be part of my workouts for the next month – this week has been full of some great workout!!!

Sunday 9/21  45 single leg hip lifts (bridge).

down
down
lift
lift

And, I can’t just work one hip!!!

2nd side
2nd side
lift
lift

Not gonna lie – this was almost 10:00pm Sunday night.  We had a busy day and it almost got away from me but I still got in my 45.

Monday 9/22  45 deadlift with wide fly.

ready to go
ready to go
down
down
fly
fly

I reversed the move and stood to complete one rep.  I only used 5 pounds dumbbells because this move is challenging for me!!!

Today the Boomer’s Burn workout  was strength mixed with cardio – nice!!!

Plus 6 miles of running in 46:48 followed by 0.65 easy miles.

Tuesday 9/23  45 arabesque leg lifts.

ready
ready
lift and squeeze
lift and squeeze

Staying balanced for 45 reps was part of the challenge!!!  I switched sides and did some more!

side 2
side 2
lift and squeeze
lift and squeeze

I did PiYo – Define Lower Body and Define Upper Body.  Maybe because I could hold the moves a bit better or something but I liked it a little more than I did last week.

Boomer’s Burn was all about intervals today!!!

Wednesday 9/24  45 elbow plank to pike.

plank
plank
up to pike
up to pike

I really liked this move!!!

Boomer’s Burn was strength work again – always a good thing!!!

And it was a running day – 9 miles in 66:34 followed by 0.75 easy miles.

Thursday 9/25  45 split leg calf raises with toes turned out.  (I actually liked this move so much from one of the workouts from Brooke  this week that I made it a 45.)

right leg in front
right leg in front
up on toes
up on toes

I’m not sure if it made a huge difference or not but I decided that I should do another set with my left leg in front.

ready fro another set
ready fro another set (sometimes I like to close my eyes when I work out!!!)
up on toes
up on toes

I did a workout that I always forget how good it is until I do it – Core Fusion Body Sculpt.  There is no jumping or even anything that gets your heart rate up but it is an incredible workout!!!

Boomer’s Burn was another interval workout – so fun to really have to push my speed!!!

Friday 9/26  45 fist bumps while holding boat pose.

ready
ready
fist bump
fist bump

This move went quickly but it is a great way to add a bit of a challenge to boat pose.

Boomer’s Burn was a great strength workout that really targeted the core.

And, I logged some more miles – 10 miles in 73:00 followed by 1.65 easy miles.

Saturday 9/27  45 standing bird dog with TaeBo bar.

start
start
pull knee and bar in (crunch)
pull knee and bar in (crunch)

This move requires lots of core strength because staying balanced while you pull your leg in and out is Hard!!

switch legs
switch legs
pull in and crunch
pull in and crunch

This was a modification on a move from Brooke’s program – I really liked this move!!!

Today is my “rest” day – just cleaning at the venue and hours of ironing!!

Happy Saturday!

Kim

Combo Moves (8/3-8/9)

This week’s 44s were all about combining upper and lower body moves – my favorite way to get max results in min time!!

Sunday 8/3  44 plies with bicep curls (10 pound dumbbells).

down
down
up and curl
up and curl

Monday 8/4  44 single arm lateral raise with leg abduction (8 pound dumbbells).

ready for right side
ready for right side
lift
lift

And, I can’t just work my right side!!!

left side ready
left side ready
lift
lift

This move was hard for me!!!

Strength training – Chalean Extreme Lean Circuit 1.
Running – 6 miles in 44:12 followed by 0.35 easy miles.

Tuesday 8/5  44 reverse lunge with shoulder press (8 pound DB).

right side
right side

After completing 44 reps on the right side I had to switch sides!

left side
left side

Long run day – 11 miles in 86:46 followed by 0.9 easy miles.

Wednesday 8/6  44 deadlift with row (15 pound DBs).

ready
ready
hinge down
hinge down
row
row

After the row, stand back up to complete a rep!  Deadlifts are one of my favorite moves!!!

I only had a short amount of time to workout so I just lifted weights –  Chalean Extreme Lean Circuit 2.

Thursday 8/7  44 squat with front raise (hands together on 1 DB – 12 pounds).

ready
ready
squat and lift arms in front
squat and lift arms in front

And, this was another long run day – 12 miles in 90:02 + 2.4 easy miles.

Friday 8/8  44 alternate side lunge with overhead triceps extension. (8 pound DB)

start
start
lunge right arms down
lunge right arms down
back to start
back to start
left lunge
left lunge

Because I wanted to do 44 lunges to each side, I ended up doing 88 tricep moves!!  My triceps are still sore today!!!  Plus, keeping my arms overhead the entire time was a big challenge.

I only did Chalean Extreme Lean Circuit 3 – it was a struggle for some reason!!!

Saturday 8/9  44 hammer curls with opposite knee lift (12 pound DBs)

ready
ready
curl right with left knee
curl right with left knee
Left curl with right knee
Left curl with right knee

I counted a right curl and left curl as 1 rep.  This was a great move for really working my core – love balance challenges.

Overall this was a good week of workouts.  I didn’t travel to Illinois (obviously!!!) to run the ultra but still got in some good runs and strength workouts.

Happy Saturday (better late than never!!)!!!

Kim

Mixing Things Up While On Vacation (7/13-7/19)

Even though I was on a little vacation this past week, I still wanted to get in a good week of workouts.  It was fun to just mix things up and do a variety of things using what I had available!!!

Sunday 7/13  44 cat-cow with a crunch.

down
down
up and crunch
up and crunch

Not sure why I don’t do this move more often – it was nice especially after spending a chunk of the day cleaning the venue!!!

Monday 7/14  44 Jumping Jacks with tucks.  

This was a great way to get my heart rate way up!!!  And, since I had to get a lot done before leaving for my trip, I only did my lifting workout – Chalean Extreme Push Circuit 2.

Tuesday 7/15  44 incline sit-ups and 44 incline crunches.  The fitness center at the hotel had one of my favorite pieces of equipment from years ago so I made good use of it!!!

all the way down (shoulders off bench)
all the way down (shoulders off bench)
all the way up - touch feet
all the way up – touch feet

Personally, I think the full sit-ups are easier than the crunches!!

hold with upper body off bench
hold with upper body off bench
up just to the point that you can feel your abs contracting
up just to the point that you can still feel your abs contracting

Stacy and I did a nice 7 mile run – LOTS of hills!!!  I also did a bunch of push-ups on the incline bench and a long squat series with 2, 30 pound dumbbells.  

Wednesday 7/16  44 hill repeats.  During our run Tuesday, we had to run up this killer hill to get to a gorgeous park.  I decided that it would make a great 44 to run up and down it!!

hard to see how steep it really was
hard to see how steep it really was
near the top
near the top

Umm…this was a tough workout!!!  (Stacy decided to do her own indoor workout inside of running up and down the hill.)

Screen Shot 2014-07-19 at 9.13.10 AM

 Not super fast but that’s because there was no possible way to get up that hill fast!!!  Even on the downhill part, my heart rate never fully recovered! Not sure I would repeat this exact workout!!!

Thursday 7/17  44 decline plank with alternate shoulder taps (right-left = 1 rep).

ready - feet on bench
ready – feet on bench
tap right
tap right
tap left
tap left

So, you can tell that I’m sweaty and we are in our hotel room – I actually did this after our run!!

We just did an easy run – both of us were sore from our previous workouts!!!  3 miles up the hill from yesterday and around a gorgeous park followed by 3 miles of walking — it was great to just walk for a change!!!

Friday 7/18  44 alternating hamstring curls.

c url left
c url left
curl right
curl right

I did these Friday night  but Chris took the pictures for me this morning – I figure it still counts as keeping up with my daily moves even if I don’t get it done until 10:00 pm!!!!

Saturday 7/19  44 back extensions with ball pass.

I think this only weighs about a pound
I think this only weighs about a pound
up with arms in front
up with arms in front
bring arms behind and hand ball off to other hand
bring arms behind and hand ball off to other hand

I only did 44 total but I did reverse the direction of the ball pass so that I did 22 each way.  I know my low back is an area I don’t work often enough!!

And, I did my favorite lifting program – Chalean Extreme Push Circuit 3.

Overall it was a decent week of working out – a little lighter than normal in some ways but fun to do some different things!!!

Happy Saturday!!

Kim

A Little Bit of Everything!! (6/1-6/7)

This week was full of running, weights, kettle bells for the daily 44s and of course – Hunter’s half marathon!!!

Sunday 6/1 – 44 standing chest presses with kettle bell (17 pounds).

ready
ready
press
press

Then it was 7 miles in 53:16 + 2 easy miles.

Monday 6/2 –  44 pile squat with kettle bell row (20 pounds).

ready
ready
down and row
down and row

Because I was so sore from all of last weeks workouts I thought about not lifting but…..

I did Turbo Jam  Cardio Party 3 to kind of work out the kinks.  Then I was ready to go with Chalean Extreme Burn Circuit 3 (heavy shoulder work – joy!!!).

Tuesday 6/3   44 Russian twists with kettle bell (14 pounds).

ready to go
ready to go
right
right
left
left

I counted a right-left-right as 1 rep.  Russian twists are never my favorite and adding the KB made them really hard for me!!!

And, it was another running day!!
15 miles in 1:56.37 followed by an easy 0.75 miles.

Wednesday 6/3  44 jump squats with kettle bell behind my head (20 pounds).

position
position

I had a video but technical issues so I went with the picture instead.  Just know that jumping and landing in a squat without beating myself to death with the KB was quit challenging!!!

This was a double workout day!!!

First, Chalean Extreme Burn Circuit 1 – thankfully it wasn’t quite as painful as last week!!!

Then, I had to run since it was National Running Day!!!
5 miles in 34:56  + 2.3 easy miles.

Thursday 6/5  44 box step-ups with kettle bell (20 pounds).  This is a move that Josie @ Yum Yucky did the other day (minus the kettle bell) as part of her full body fat burning challenge.

ready to work left leg
ready to work left leg
down and press back up
down and press back up

And after my left leg was shaking then I had to do a quick stretch and switch sides!!!

right leg ready for pain!
right leg ready for pain!
down and push up
down and push up

This move was HARD!!!

I did a DVD that I haven’t done in ages – Quick Fix Total Mix.  This has 9, 10 minute workouts.  I only did 6 because that’s all I was feeling – 2 different ab workouts, 2 for the butt and 2 for legs and arms!

Friday 6/6  44 alternating lateral lunges with kettle bell – figure 8s (20 pounds).

left lunge
left lunge
pass behind
pass behind
right lunge
right lunge
pass behind
pass behind

I liked this move!!  I counted a right lunge/left lunge as 1 rep and just moved the KB in a slow controlled way!!

And, I ran again!!
7 miles in 47:50  + 2 easy miles.

Saturday 6/7 – 44 knee repeaters.

(clearly not me – for some reason I can’t get my videos to load right now)

I love this move – it is a great warm-up for the day.  And of course, this is a move that had to be the same on both sides!!!

And, the rest of my workout is fixing to take place!!!

Hunter and I are off to the races.  We are running Storm the Dam half marathon.  It is a trail race so that will be new for me.

I am so excited to run with Hunter in his first half – it will be awesome!!  Hopefully he will share about his training and race experience soon!

Happy Saturday!!

Kim