Category Archives: Core

Fun with Workout Toys (4/5 – 4/11)

This week I used a variety of pieces of equipment and other workout “toys” for some of my moves – always fun to use items in different ways!!

Sunday 4/5  45 cross behind lunges (curtsey style) off of step – plyo move.

start
start
hop back to curtsey lunge with right leg
hop back to curtsey lunge with right leg

Push off and hop back to top.

hop to lunge with left leg
hop to lunge with left leg

I need to start incorporating more plyo moves into my workouts again!!!

Monday 4/6  45 double step – plank jack/tricep push-up.

I set my steps up end-to-end and put my feet on the taller one with my hands on the shorter one –

set-up
set-up
jack feet out
jack feet out
as you jump your feet back in go down into a push-up
as you jump your feet back in go down into a push-up

This move was hard – the tricep push-up is what killed me!!!

I ran 10 miles (74:28) followed by an easy mile.

Tuesday 4/7  45 V-sit on vertical foam roller with open/close arms.  This move is a variation of a move from Lindsay (Cotter Crunch) and her 3 New Core Moves – she did the move as a stationary move focusing on holding.  I knew I couldn’t do 45 long holds so I adapted it.

start with arms out and legs out a little
start with arms out and legs out a little
bring arms in and pull knees in
bring arms in and pull knees in

This move might look easy but it was HARD!!!

I did Denise Austin’s Personal Training DVD – always a fun workout for the entire body!!  I even did the stretching segment!!

Wednesday 4/8  45 hinged barbell pulls.

start
start
pull arms up (row)
pull arms up (row)

The key to this move was keeping everything still except the  arms.

I only had time for 6 miles (44:17) followed by a cool down mile.

Thursday 4/9  45 side plank with a leg sweep front-back-front.

start
start
move top leg to the front
move top leg to the front
sweep leg to the back
sweep leg to the back

Move the top leg back to the front to complete the rep.  This took longer than I expected – I had to pause a couple times before completing all 45 reps.  And, then I had to flip over and do some more!

set-up
set-up
 move top leg to the front
move top leg to the front
 sweep leg to the back
sweep leg to the back

Bring that leg to the front to complete 1 rep!  I guess I didn’t use any cool “toys” for this move – oops!!

I did Les Mills Combat – Ultimate Warriors – 60 minutes of fast paced punching and kicking!!!

Friday 4/10  45 shoulder presses with a chair.  I was a slug and slept till 6:00 so I didn’t get my workout done early.  I had my 3rd day of cleaning/set-up at the venue for the past 4 so I decided to do my 45 once I got to the venue.

I used one of our chairs – Screen Shot 2015-04-11 at 2.04.53 PMI held it in front of my chest with both hands (by the front legs) and pressed my arms overhead before lowering to a 90 degree bend.  Sort of a fun way to work my shoulders!!

Saturday 4/11  45 sidearm triceps extensions.

arms in
arms in
extend (palms face back)
extend (palms face back)

Can you tell the pictures are after my run?  I put my shirt back on for them since I’m not super happy with my abs these days.

I ran 10 miles (73:50) followed by 1.5 easy miles.

Do you like to experiment with new uses for standard equipment?  
I like to use different pieces of equipment especially in new ways!!!

Happy Saturday!

Kim

Rest (3/29 – 4/4)

Rest is not something I’m good at or even enjoy that much.  However, other than my daily 45s I have now taken 7 days off!!  I can’t even remember the last time I did that willingly!

Sunday 3/29  45 seated twists.

start
start
twist right
twist right

Return to center –

twist left
twist left

This was a new (to me) version of an oblique twist – you can definitely feel it in your obliques but it takes out the lower core work that you get in a reclined Russian Twist.

I did a one person race.  I ran a loop around our neighborhood that is about 2.15 miles over and over.

early in the run
early in the run
Look how cute Chris is - he set up an aid table and a lap counter!!!
Look how cute Chris is – he set up an aid table and a lap counter!!!
Hunter ran 2 loops with me and walked my final loop
Hunter ran 2 non-consecutive loops with me and walked my final loop
Jordan also ran 2 loops with me
Jordan also ran 2 (consecutive) loops with me

I decided that 25 miles was good for the day!!  I was only taking a sip of water after each lap and I don’t think that 12 sips in over 4 hours was enough for me!!

Monday 3/30  45 foam roller ab tuck.  This move is one that Lindsay (CotterCrunch) included in her 3 New Core Moves post a couple weeks ago.

start
start
pull knees to chest
pull knees to chest

Holding a plank while completing all 45 reps was definitely a challenge!!!

Tuesday 3/31  45 low squats while on wobble balls – holding medicine ball – bring elbows to knees.

ready
ready
down
down

Adding the balance challenge with the wobble balls was fun!

Wednesday 4/1  45 plank walk-ups from floor to BOSU.

start
start
right hand up
right hand up
left hand up
left hand up
right hand down
right hand down
left hand down
left hand down

At some point I started wondering if I should do 2 sets of 45 – one with the right hand leading and one with the left hand leading.  I decided to just go with one set so I alternated lead hands every 5 reps.

Thursday 4/2  45 cross body mountain climbers with feet on ledge.

ready
ready
right foot in with twist
right foot in with twist

Return to start and bring left knee in –

Left foot in - twist
Left foot in – twist

Obviously this move went faster when I wasn’t trying to pose for a picture!!  I liked doing the mountain climbers with my feet up – it changed the feel of the move a little. Right-left = 1 rep.

Friday 4/3  45 decline tricep dips (feet on chair – hands on floor).

ready
ready
down
down

This move was small but I definitely felt it in my triceps!!!

Saturday 4/4  45 diamond butt lifts.

start (feet together - knees point out)
start (feet together – knees point out)
squeeze butt and lift thighs off the ground
squeeze butt and lift thighs off the ground

This was another small move but very effective!!!

Since I’m actually writing this on Sunday (Easter) and I didn’t work out today, I have successfully managed to take 7 days off without going crazy!!!

Happy Easter (or Passover) or Sunday!!!

Kim

Mixing It Up Again (3/22 – 3/28)

This week I have been mixing my workouts up again after months of heavy running.  I can tell it’s been awhile because I have actually been sore several days which is rare for me!!!

Sunday 3/22  45 second hold in 4 different planks.

45 seconds left side
45 seconds left side
45 seconds elbow plank
45 seconds elbow plank
45 seconds right side
45 seconds right side
45 seconds back plank
45 seconds back plank

This was a recovery and driving day – 7 hours to get back from Texas.

Monday 3/23  45 minutes on the elliptical.

EllipticalNot my favorite piece of equipment but even though I only ran 19 miles Saturday, the mud factor took a bit out of my legs so I needed to recover another day.

Elliptical

Tuesday 3/24  45 plie side bends with ankle reach (right-left=1 rep).  This is a move from Josie (Yum Yucky) in her 5-minute slimming workout.

ready
ready
bend to the right and reach down
bend to the right and reach down

Return to the middle.

bend left and reach
bend left and reach

Staying in plie for all 45 reps was HARD!!!  And, my obliques have been sore since Tuesday!!!

I just walked 6miles at a 10% incline so that I could watch Dancing with the Stars.

Wednesday 3/25  45 single leg BOSU hops.  This is another move from a blog friend!!  Allie (VitaTrain4Life) showed this move as part of her intense strength training the other day.

This move was hard!!!  I did all 45 with my right leg before switching and doing another set of 45 with my left leg.

I did Les Mills Pump – Combat.  It’s one of my favorites and I enjoyed punching and kicking!

Thursday 3/26  45 standing medicine ball crunches – single knee in.  I got so many great moves from blog friends this week!!  This move is one of Nellie’s (BrooklynActiveMama) Weekly Wednesday Workouts.

ready for right side
ready for right side
pull knee in and bring ball down - crunch
pull knee in and bring ball down – crunch

I tried to keep my balance and float my leg back each time but did have to tap my toe  a few times.  And, of course, I had to switch and do another set of 45 with my left leg.

ready to work my left side
ready to work my left side
lift knee and bring arms down with a crunch
lift knee and bring arms down with a crunch

This was a fun move with the balance challenge.

I finally ran again!! 6 miles in 47:51 + 2 easy miles.

Friday 3/27  45 plank to down dog with hands on a foam roller.

start in plank
start in plank
roll in and pike up
roll in and pike up

I really liked this move – great core work and stretching!!!

I did one of my 10 Minute Solution workouts – Ultimate Boot Camp.  Normally I do all 5 sections but I only did 3 this time.

Saturday 3/28  45 standing leg circles (hands behind head).

ready to circle right
ready to circle right
front
front
side
side
back
back

The funny thing with this move is that I felt it as much in my standing ankle as the thigh of the leg circling.  Gotta love working on balance/stability!

left side
left side
front
front
side
side
back
back

It was nice to add in a variety of workouts again but I still plan to keep my mileage up.

Happy Saturday!!

Kim

Race Day – 50 MILES!!!

Today is race day – 50 miles!!!

The week was very light because I’ve been trying to rest up some before running for hours.

Sunday 3/15  45 side lying front leg pulses.

pull the top leg to the front (I can't get my leg straight out)
pull the top leg to the front (I can’t get my leg straight out)
pulse leg up & down
pulse leg up & down

I was laying in the sun because it was cold and I didn’t want to turn the heat back on!

time to work the left leg
time to work the left leg
pusle
pulse

Monday 3/16  45 squats with knee lift across body – hands behind head the entire time.

squat
squat
bring right knee up at a diagonal
bring right knee up at a diagonal

Squat again and then –

bring left knee up at a diagonal
bring left knee up at a diagonal

This move was really fun!  Since I counted a right & left knee raise as 1 rep I ended up doing 90 squats.

Tuesday 3/17  45 BOSU step overs.

stand on BOSU with right leg - left leg steps front
stand on BOSU with right leg – left leg steps front
bring left leg to back
bring left leg to back

This move went quickly but my stationary quad was burning by the time I finished 45 reps (front-back-front).

Time to work the other leg! Start front.
Time to work the other leg! Start front.
back
back

I did an easy 5 mile run – 39:23 followed by 0.35 easy miles.

Wednesday 3/18  45 weighted pulsing lunges – set weights down, pick weights up.

Ready to work
Ready to work
go down and set weights on the ground
go down and set weights on the ground
come up without weights
come up without weights

To complete the rep, go back down and pick up the weights.  Umm….this wasn’t my best idea since it ended up being 90 lunges total on each side!!!

ready for side 2
ready for side 2
down and set weights down
down and set weights down
up without weights
up without weights

And, back down to get the weights to complete one rep!!!

Thursday 3/19  45 oblique punches with legs up.

punch right hand to left foot
punch right hand to left foot
punch left hand to right foot
punch left hand to right foot

I liked this move – it was fairly simple!!!

Friday 3/20  45 boat poses with moving arms (out in front – up).

start
start
arms up
arms up

This was a great core challenge!!!

Saturday 3/21  45 quick back & forth calf pumps.

thanks, Hunter!
thanks, Hunter!
other leg calf up
other leg calf up

This was a quick back & forth move of my calves – a good stretch before my race.  I took pictures of Hunter showing the move Friday morning before I left home so that all I had to do this morning was the actual 45.

Now, I’m off to run 50 miles!!!

Happy Saturday!

Kim

Taking it Easy (3/8 – 3/14)

This week I took several days off because my legs were tired and I’m trying to rest some before next Saturday!

Sunday 3/8  45 sit-ups with my feet propped on the door.

ready
ready
up - reach
up – reach

Monday 3/9  45 rear leg lifts with band.

ready to lift right
ready to lift right
lift with slight pull on band
lift with slight pull on band

After one side has been worked over, it’s time to switch and hit the other side.

left leg ready
left leg ready
lift & squeeze butt
lift & squeeze butt

I did Turbo Jam – Lower Body Jam & Ab Jam – both fun workouts!!

Tuesday 3/10  45 reverse lunge to warrior 3.

lunge back with left leg
lunge back with left leg
push off right foot and lean forward
push off right foot and lean forward

I love how many muscles are involved in these 2 moves.  And the balance challenge always makes me happy!!!

lunge back right
lunge back right
push off with left and lean forward
push off with left and lean forward

I did a 9 mile run in 68:35 followed by 1.2 easy miles.

Wednesday 3/11  45 crunches with a medicine ball toss (8 pound).

This was the start of taking a few days off since my legs felt tired.  I still ended up with almost 20,000 steps after a day of cleaning and setting up at the venue.

Thursday 3/12  45 bent over tricep pulses.

ready
ready
lift
lift

An easy move on another day off  (other than 8 hours on my feet while ironing table cloths).

Friday 3/13  45 pike and row on BOSU.  This move is another one that Nellie (Brooklyn Active Mama) shared in her Weekly Wednesday Workout.

Wrap the band around your foot a couple times – I also ended up choking up on the band to have enough resistance.

start by leaning back (work the core!)
start by leaning back (work the core!)
pike your leg up and row (pull shoulder blades together)
pike your leg up and row (pull shoulder blades together)

This was a fun move because it worked so many muscle groups and had an incredible balance challenge!!!

ready to work the other side even though my abs are burning
ready to work the other side even though my abs are burning
Lift leg and pull arms back
Lift leg and pull arms back

Saturday 3/14  45 squats on a 30% inclined treadmill.

ready to start
ready to start
down
down

I really liked this move – and it was perfect since I had just finished my run!!!

have to work the other side - sorry for the backside view
have to work the other side – sorry for the backside view
down
down

(It’s been awhile since I did pictures with my shirt off but just keeping it real – back fat and all today!!!)

I did this move after running 5 miles – 36:54 followed by a nice easy mile.

4 days out of 7 off is a lot for me but I think it was time to rest!!!

Happy Saturday!

Kim