Today marks my first month of completing a 43 a day and blogging about it. It has become something I really look forward to it. I like the extra variety that it has brought to my work-outs.
For my 43 today I did a running step. I used this step.
The step is part of The Firm work-out equipment. It is called a Transfirmer. The great thing about this step is that it is 2 steps in one – an 8″ step and a 6″ step. I used both parts today for a total of 14″. To do the 43: start with right foot on the step and “run” with left (like a repeater – touching the ground each time) for a count of 5. Switch sides and repeat. I did 43 on each leg by alternating legs. Also, really pump your arms to get your heart rate up!
The rest of my work-out was on the treadmill. I ran 7 miles in 43:32 then did 2.5 at an easier pace. (I don’t know if I have ever said this but when I run on the treadmill I always set the incline to at least 1.5 because it is a little more like running on the road.)
Yesterday is probably the closest I have ever come to having a panic attack. I went in for the MRI on my hip and I really thought it would be no big deal. I assumed that I would only go into the tunnel to about mid-torso. I was wrong!!!! First, they had something strapped over my hips and my feet were banded together to hold my leg still. I was covered in a blanket and had huge head-phones on all while laying on a narrow slab. When they lab tech slid me down she kept going until I was completely in the tunnel – head and all. I almost freaked out!!! I started sweating and pretty much hyper-ventilating – complete panic mode set in. I closed my eyes and spent the first 5 minutes of the MRI trying to force myself to calm down and breathe slowly. In my head I knew that there was plenty of air and no reason to panic but my body disagreed. Oh well- I survived but it was a long 20ish minutes. Hopefully I won’t be repeating that experience any time soon!! :Tired:
On to the 43 for the day. I wanted a little cardio and nothing that involved arms because I knew what was coming up in my weights today. I started off by putting some masking tape on the floor like this:I used the tape as a guide for around-the-world jumps. I started in one corner, jumped front, side, back then reversed the jumps. Each rep consisted of 8 jumps (around-the-world and back). I did all of mine as double-leg hops but this could easily be changed to single-leg hops or more of a skip-type move. It was a quick 43 but got my heart rate up and I really felt it in my calves.
I’ll post the 43 in a minute but first I wanted to say how excited I am for the Breast Cancer Walk later today. Our team, Boobz and Doodz, has raised some money to help support Breast Cancer research and now we are looking forward to walking the 5K together for a great cause!!! WooHoo!!!!
OK – the 43 saw the return of my BOSU ball. This thing has so many uses!
Today, I used it for some cardio. Start standing behind the BOSU. Step up with right foot then left foot. Step right foot off the right side, then left foot off left side. Step back up with right then left foot and jump up with both feet landing in the center of the BOSU. Step off the back with first right foot then left foot. Repeat to your goal – 43 for me!
Today the boys did the demo for me. Hunter is planning to do his age (11) at some point but decided breakfast needed to take priority!
Burpees (sometimes called squat thrusts) are always hard for me. I think it is the combination of moves done in a quick manner – I don’t know but it is something I always have to force myself to do. Start standing then quickly put hands on floor near feet. Jump feet back to plank position. Right away, jump feet back to hands. Stand and jump into the air then repeat.
There are many ways to really increase the intensity of the burpee. One very common way is to add a push-up every time you are in the plank position. For my 43 I decided to just go with the version without a push-up. (lots of push-ups already this week)
I thought my 43 today was a challenge – then…I did the rest of my work-out – I’m not sure which one was harder today!
For the 43, I did a tuck roll with a stability ball. Start with tops of feet/shins on stability ball in plank position. Roll the ball forward, tucking your knees up to your chin. Extend legs back to start.
Instead of running, lifting or doing a DVD today I just decided to do 100 of each of the following. After my warm-up, I started and did not stop until I was done with the final activity – 30 minutes total (not counting warm-up and cool-down).
Jog in place
Right punches to corners – bounce and turn from left to right corner as you punch
Left punches to corners
Alt. front kicks – with bounce and opposite hand touching toe
Alt. back kicks – look back over shoulder each time
Crunches on stability ball
Alt. quadricep extensions while sitting on stability ball – hands behind head – feet flexed
3-step with knee lift – step to right then to left
Stiff leg dead lift
Alt. front knee lifts – with bounce and opposite elbow touching knee
Alt. side bends
Step out to squat – step right and squat then step left and squat
Right knee repeater
Left knee repeater
Jog in place
March in place
Fun to turn on some music and bust this out but it was no joke!