Category Archives: Chest

Wimpy Week (1/4 – 1/10)

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.

ready to squat on left leg
ready to squat on left leg
down
down

And, of course, I had to turn around and get the other side.

ready for side 2
ready for side 2
down
down

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.

ready
ready
up and run (hard to capture a picture)
up and run (hard to capture a picture)

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).

move leg to the front and turn the toe down
move leg to the front and turn the toe down
move leg back with the heel down
move leg back with the heel down

And, don’t think I only worked one side –

Side 2 - move leg to front
Side 2 – move leg to front
leg back
leg back

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).

lift right knee and bend to the right
lift right knee and bend to the right
Lift left knee and bend left
Lift left knee and bend left

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).

Ready to start
Ready to start
right heel tap - reach arms overhead
right heel tap – reach arms overhead
left  heel tap - reach arms down to sides
left heel tap – reach arms down to sides

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).

ready
ready
bring arms down and open legs to sides
bring arms down and open legs to sides

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!!!

Happy Saturday!

Kim

A Little Break Is Starting to Spiral out of Control (11/9 – 11/15)

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.

ready
ready
down
down

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.

bend right
bend right

I did 45 bends to the right and then had to switch and do 45 to the left –

to the left
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 – Bender Ball

easy part
easy part
up
up

Wednesday 11/12  45 alternate twisting knees on upside down wobble balls (right-left = 1 rep).

start
start
knee up twist right
knee up twist right

Go back to the start and then –

Knee up - twist left
Knee up – twist left

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).

easy part
easy part
right leg lift
right leg lift

After doing 45 lifts with this leg (lift the leg and tap the toe down) in a slow controlled way, I switched legs –

left leg lifts
left leg lifts

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.

ready
ready
bring hands together
bring hands together
head banger (triceps)
head banger (triceps)

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!!!

Saturday 11/15  45 push-up with arm reach (feet on BOSU).  This move is one I got from Kristin (Stuft Mama).

the easiest part
the easiest part
down
down
up read forward with right arm
up read forward with right arm

Do another push-up  and then –

reach forward with left arm (I think I twisted my body too much!!)
reach forward with left arm 

The sequence above is 1 rep!!!  I had to do 90 push-ups to get my 45 done this morning!

The good news is I completed Josie’s (YumYucky) weekend push-up challenge – the advanced version!!!

What I’ve noticed after taking some time off is that after a break it gets easier and easier to take a day off and the workouts seem harder and harder.  I don’t really like this trend!!!

Happy Saturday!

Kim

Still Not Running (11/2 – 11/8)

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.

balance on right leg - left leg kicks
balance on right leg – left leg kicks
extend leg
extend leg

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 –

ready for side 2
ready for side 2
go
go

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.

the nice part
the nice part
up and reach
up and reach

Return to extended position then switch sides –

reach
reach

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).

ready
ready
round and squeeze - blow all the air out and hold
round and squeeze – blow all the air out and hold

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).

start in plank
start in plank
right knee barely taps ground
right knee barely taps ground
lift right leg
lift right leg

Return to plank then do left side –

left knee tap
left knee tap
lift left leg
lift left leg

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!!)

start
start
open to fly
open to fly
bring arms back to certain and push weights together
bring arms back to center  and push weights together
pull arms over head (don't touch the ground)
pull arms over head (don’t touch the ground)

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.

figure 8 band
figure 8 band

I like the combination of moves in the workout using the band!!

Friday 11/7  45 side plank dips on the BOSU.  This move is a move I got from Nellie (Brooklyn Active Mama) and her weekly Wednesday Workouts.

ready
ready
down
down

Holding plank while lifting and lowering your hips is a challenge – holding the plank on the BOSU makes it an even better challenge!!!

2nd side ready
2nd side ready
down
down

And, I tried and failed at running again!!   So I just walked 4.25 miles at a 10% incline.

Saturday 11/8  45 standing pilates leg circles.

front
front
out to side
out to side
to back
to back – squeeze your butt at this point to help with balance!!

If you look closely you can see that my foot is barely off the ground.  Even to close the circle (half circle actually) you keep it just above the ground.

I did all 45 on one leg before switching sides.

front
front
side
side
back
back

I like this move even though it is small – after several reps you will start to feel it in your thighs, core and butt!!

I’m not thrilled that I can’t run still but I guess I will just keep doing things that don’t make my leg hurt worse until I get some answers from the DR(s)!!!

Happy Saturday!

Kim

Catching Up (9/28 – 10/11)

I didn’t do my normal Saturday post last weekend so I have 2 weeks worth of 45s to share today!!!

I’m still doing Brooke’s (Wrecking Routine) workouts – Boomer’s Burn.  Lots of great workouts everyday!!!

Sunday 9/28  45 cross body inner thigh raises.

right leg
right leg
lift leg (squeeze inner thigh)
lift leg (squeeze inner thigh)

Besides working your thighs, this move is great for balance!!!  And because I like balance I had to switch sides and repeat –

left leg ready
left leg ready
lift and squeeze
lift and squeeze

Monday 9/29  45 front kick-back kick while standing on a wobble ball.

This move was definitely a challenge!  I wobbled a lot.  Even though I only did one leg in the video, I did 45 with both legs.

Boomer’s Burn was a combination of strength and running – my favorite!!!

Then a 6 mile run in 41:53.

Tuesday 9/30  45 T push-ups.

ready
ready
down
down
spread arms (in a T)
spread arms (in a T) – just for a second don’t take a nap!!!
back up
back up

Coming all the way back up from the floor is no joke!!!

I found a Piyo workout that I really liked – Core!  This one was so much more fun for me than some of the previous ones!!!

Boomer’s Burn was an interval workout – love really pushing myself for short bursts!!

Wednesday 10/1  45 curtsey lunges with a side bend while keeping hands raised overhead.

lunge with right leg, bend left
lunge with right leg, bend left
step out of lunge bend to the right
step out of lunge bend to the right

I did all 45 with the right leg then switched and did another set with the left leg lunging.

lunge with left leg
lunge with left leg
step out and bend right
step out and bend right

Boomer’s Burn was all about strength work!!!

And, it was a running day – 8 miles in 60:16.

Thursday 10/2  45 arm circles with 5 pound weights.

The video messed up but it is a basic move – hold your arms out to the sides and circle front for 45 circles then back for 45.

I did Fat Burning Pilates – a decent workout without killing myself!!!

Boomer’s Burn was all about intervals – this one was awesome and I did a total of 6 miles to complete the workout!!!

Friday 10/3  45 wacky jacks.

Thanks to Jordan for letting me record him on this move.

I skipped my normal workout because I had been up all night Thursday night stirring my crockpots of taco meat.  (I thought it would be FUN to do all the food for Chris’ party!!!)

Saturday 10/4  45 standing crunch with a knee in (arms raised overhead the entire time).

crunch with right knee in
crunch with right knee in
leg back
leg back

Switch sides and do 45 more –

left knee in
left knee in
back
back

I loved this move – so much more fun to do standing crunches!!

Stacy and I got in a cold run around the lake (6 miles) before we started working on the last minute stuff for the big party.  Always fun to run with Stacy since it rarely happens!!

Sunday 10/5  45 ottoman push-ups to Griffin!!!

Hi, Griffin
Hi, Griffin
baby smiles on the down part
baby smiles on the down part

I was keeping Griffin entertained (and awake) while Mandi finished getting ready and packing for their drive home!!!

Monday 10/6  45 squats on wobble balls – alternate touching inside of right foot and left foot (right-left = 1 rep).

ready - trying not to fall off
ready – trying not to fall off
squat  - touch right hand to left foot
squat – touch right hand to left foot
back to start
back to start
squat - right hand to left foot
squat – right hand to left foot

This move was fun!!  I tried to squat low – I don’t always go below 90 when I squat but on this day I did!!

Boomer’s Burn was a cardio/strength workout again – one of my favorites!!!

I also ran 6 miles in 44:37.

Tuesday 10/7  45 triangle presses.

ready
ready
right hand down - left up
right hand down – left up
back to start
back to start
left hand down right hand up
left hand down right hand up

This move is a good one to do slowly and really work on the stretch.  I’m not super flexible so it is a challenge for me!!!  (I counted a right-left as 1 rep)

I did another Piyo workout that I really liked – Buns – some fun ways to work my butt!!!

Boomer’s Burn was another great interval workout!!  I think that even after I finish this program next week I will keep incorporating interval days – love how hard it makes me push myself!!!

Wednesday 10/8  45 leg circles (on all 4s) with leg at about a 45 degree angle from body.

position
position

This is the basic position – it doesn’t really matter if you circle font or back – same effect.  I had a video but encountered some technical difficulties.  I did  45 with each leg!!

Boomer’s Burn focused on body weight moves (I did end up adding weights though)!

And I managed 9 miles in 66:30 – lately I haven’t been able to get in many long runs – need to work on that!

Thursday 10/9  45 jack with front kick.  This move is one that Nellie (Brooklyn Active Mama)  just posted about for a Weekly Wednesday Workout.

Thanks to Hunter for doing the demo!!!

I counted a right kick and a left kick as one rep.  I actually added a bit more of a hop on the kicks.

I found another one of the Piyo workouts that I like – Strength Intervals!!!

This was supposed to be another interval day for Boomer’s Burn but I ended up just walking 3.5 miles.

Friday 10/10  45 plie squats with feet on wobble balls.

ready
ready
down
down

Staying balanced on the balls was harder for a plie squat than a regular squat!!!

I finished up the week with a strength workout for Boomer’s Burn!!!

Saturday 10/11  45 front kick with toe touch – a stretching move and very hard for me!!!

right kick - touch with left hand
right kick – touch with left hand

I did all 45 with my right leg and then switched to do more with my left.

left kick - touch with right hand
left kick – touch with right hand

I think that I have less flexibility on this side!!!

I’ve been trying to mix up my workouts and still keep running – my mileage is lower than it had been for awhile but that is probably a good thing!!!

Happy Saturday!

Kim

Running, running, running (8/17-8/23)

This week was all about running!!!!

Sunday 8/17  44 barbell clean and press with a row.

ready
ready
flip bar and squat down
flip bar and squat down
use legs to push bar overhead
use legs to push bar overhead
bring bar down by flipping it and keeping it close to your body
bring bar down by flipping it and keeping it close to your body
dead lift
dead lift
row - squeeze shoulders
row – squeeze shoulders

I liked this move because I felt like it worked pretty much every muscle in my body!!!

Monday 8/18  44 stair push-up with a jump.

This move was fun – it got my heart rate up and because of the angle of the push-ups I was sore for a few days!!!

This was the starting day  of a long run streak:
10 miles in 79:41 + 1.5 miles easy.

Tuesday 8/19  44 stability ball single leg oblique punches with a dumbbell.

ready for right side
ready for right side
pull left knee in and punch with right hand
pull left knee in and punch with right hand

I did all 44 on one side and then switched sides for another set.

2nd side
2nd side
right knee in and punch left
right knee in and punch left

These were hard – the hardest part was keeping my balance – part of why the pictures are blurrier than normal!!!

And a shorter, faster run:
7 miles in 50:22  with an easy mile to finish.

Wednesday 8/20  44 plie squat jumps with a small band around my ankles and a lateral raise with dumbbells (5 pounds).

ready
ready
jump out and lift arms
jump out and lift arms

You can’t really tell that I jumped but I did!!!

Back to a double digit run at a slower pace:
10.5 miles in 86:50 + 0.7 miles

Thursday 8/21  44 triangle leg taps (this move is from Taylor @ Lifting Revolution – bodyweight workout for your lower body.

ready (I think I was supposed to have my legs a bit lower - oops!!)
ready (I think I was supposed to have my legs a bit lower – oops!!)
tap right leg
tap right leg
tap right leg
tap right leg

I counted a left & right tap as 1 rep.  By the end of all 44 my hip flexors were dying!!!

A long run at a quicker pace:
11 miles in 86:56 + 0.6 miles

Friday 8/22  44 butt kicks in plank (also from Taylor and the bodyweight workout for your lower body).

ready
ready
kick your butt
kick your butt
other side
other side

I sort of kicked to my opposite side.  And, when I went back to link to Taylor’s site I realized that I”m an idiot – she did them on her elbows – oh, well – a great move either way!!!

Another double digit run:
10 miles in 77:23  followed by 1.1 easy miles.

Saturday 8/23  44 squat pulses while standing on dumbbells.

ready
ready
down and pulse
down and pulse
side view
side view

(hard to take pictures of pulses without them being blurry!!)

Today I did a shorter run outside while Hunter had cross country practice – wish it would have been earlier since it was already close to 85 degrees!!!

4 easy miles and then 20+ minutes walking around waiting for Hunter and the other kids to get back to the school.

Overall it was a good week:
52.5 miles + 4.9 easy miles for a total of 57.4 miles.

I have a few more days of long runs planned and then I’m going to back off a bit.  (Can you tell I have a race coming up????)

Happy Saturday!!

Kim