This week the workouts were wimpy and practically non-existent!!! I can’t remember the last time I’ve started January with so few days of working out.
Oh well, a little is better than zero!!!
Sunday 1/4 – 45 squat with one leg propped up to the side.
And, of course, I had to turn around and get the other side.
This move was also a nice hip opener.
I did an easy 5 mile run (40:30) followed by 1.25 super easy miles.
Monday 1/5 – 45 hops – front, back, out, in.
Quick and easy but better than nothing!!!
Tuesday 1/6 – 45 side running motion with one leg on a higher step.
I really did bring my knee up in more of a running motion – this was after the basketball game and I was ready for the day to be over!!!
I did the move with both legs on top (switched directions) but didn’t take a picture of my backside:).
Wednesday 1/7 – 45 side lying leg front and back (toe down in front and heel down in back).
And, don’t think I only worked one side –
By flipping the toes up and down, this move was a great one to work all parts of your hips!!!
Thursday 1/8 – 45 side knee lift with a side bend (band around ankles).
I counted a right – left as 1 rep for this move.
And, I’m thinking that 6 hours of putting up Christmas decorations including about 100 trips up and down the stairs should count as at least some sort of workout!!
Friday 1/9 – 45 alternating heel taps with hands reaching up and down. (I got this idea from Nellie on her Weekly Wednesday Workout and did my own variation).
I tried to keep this move a nice fluid move with my legs while my arms did a semi-circle as the went up and then down.
I actually ran – it was rough but better than nothing.
6 miles in 48:58 followed by 1.3 easy miles.
Saturday 1/10 – 45 chest press with leg abduction (band around ankles).
I liked this move since it worked so many large muscle groups!!!
I decided to try another workout – Cross Training for Fitness. I made it through 3 of the 15 minute sections before deciding I was done.
I have had a sore throat and sinus drainage all week which has hampered my workouts but I’m thinking that I’m at the point where I just need to suck it up and start pushing through!!! It’s amazing how quickly you can lose your current level of conditioning when you take some time off!
BTW – I do have on sweats/yoga pants/fleece and fuzzy socks in pretty much all the pictures – when it’s cold I live in this stuff. The minute I get home from any activity I put on my warm comfy clothes!!!
Since I haven’t been able to run (or jump or do anything with any impact) lately, and I took a week almost completely off, it has gotten harder to really push myself during my workouts.
Sunday 11/9 – 45 squats on a wobble disc.
Not gonna lie – this was hard and hurt my leg (squats and lunges aren’t working out well for me right now).
Monday 11/10 – 45 side bends with arms behind head.
I did 45 bends to the right and then had to switch and do 45 to the left –
I did a workout that is very low impact but still at least feels like I”m doing something – Fat Burning Pilates.
Tuesday 11/11 –45 sit-ups on bender ball –
Wednesday 11/12 – 45 alternate twisting knees on upside down wobble balls (right-left = 1 rep).
Go back to the start and then –
I tried to run (for about 5 steps!!) and ended up just walking (again) – 5 miles with a 10% incline.
Thursday 11/13 – 45 rear leg lifts (on stability ball with arms extending forward).
After doing 45 lifts with this leg (lift the leg and tap the toe down) in a slow controlled way, I switched legs –
I did Jillian Michaels Kick Box: Fast & Furious. Most of the workout was good – a few of the kicks hurt my leg but I think I just need to suck it up!!!
Friday 11/14 – 45 fly to head banger while in bridge.
Reverse move to complete one rep!!!
I pulled out another old workout – TaeBo Ripped Extreme. If you like TaeBo this is a great workout. The last little bit had a lot of squats to kicks which I ended up skipping out on but otherwise it was a great workout!!!
Sometimes as runners/athletes we make choices based on what we want to do and not what we should do – at least I know I’m like that. This week was one of those times – I just tried to do what I wanted as far as working out. It didn’t really work but…..
Sunday 11/2 – 45 machine gun kicks.
These go quickly – the challenge is supporting yourself on the standing leg and staying balanced while moving your leg back and forth!! And, both sides have to be worked equally –
This move is actually one I learned from TaeBo!!!
After a week almost completely off and a couple other minimal weeks, I decided to try and run. It wasn’t great but I pushed through and did a slow 5 miles. (sometimes I’m not very smart!!!)
Monday 11/3 – 45 star crunches – right hand to left foot, down, left hand to right foot = 1 rep.
Return to extended position then switch sides –
And, since I was already working my core I decided to do TaeBo Insane Abs. This workout always makes me sore for a few days!!!
Tuesday 11/4 – 45 standing crunches (hold each crunch about 3 seconds).
I really like standing crunches like this even though it looks a little odd!!!
I wanted to run again but it only took about 3 steps to realize that wasn’t going to happen. So I walked 6.35 miles at a 10% incline.
Wednesday 11/5 – 45 elbow plank with knee tap to a leg lift – alternate sides (right – left = 1 rep).
Return to plank then do left side –
This ended up being a LONG time to hold plank by the time I did all 45 reps!!!
I pulled out another older DVD – Denise Austin: Personal Training System. Many years ago this was my go-to workout when I had a stress fracture in my foot and we were traveling – 20 minutes of cardio, 10 minutes upper body, 10 minutes lower body, 10 minutes abs and 10 minutes stretching.
Thursday 11/6 – 45 fly to pull-over. (8 pounds because 45 is a lot!!)
Keeping this movement slow and controlled is the key (especially on the down part!!). My chest is still sore from this one!!!
I’ve mentioned before that I love the 10 Minute Solution DVDs. I chose Sculpt, Tone & Reshape with the Figure 8 for the workout. The figure 8 is a resistance band.
I like the combination of moves in the workout using the band!!