Category Archives: Foam Roller

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

Resting and Running (9/7-9/13)

This week was mostly about 44s and resting!!

Sunday 9/7 44 cross body obliques (standing) – knee to elbow.

ready
ready
knee up
knee up

I tried to stay balanced on one leg the entire time I was doing this move – sort of a challenge!!  And, I had to do the other side!

ready for side 2
ready for side 2
knee up
knee up

I like moves like this – and I love that Jordan is doing homework in the background without a shirt!!!

I did an easy 4 mile run just to shake my legs out a bit!!!

Monday 9/8  44 crunches while laying on the foam roller.

ready
ready
up
up

This move was sort of nice on the down part as a stretch!!!

Tuesday 9/9  44 chest fly in crunch position with a band.  This move is one I adapted from Stuft Mama.

ready
ready
up
up

Basically I just opened my arms to the side and then up in front while holding my core tight the entire time!!

Wednesday 9/10  44 side lying scissors with legs.

ready
ready
scissor legs
scissor legs
reverse
reverse

I counted a right leg on top and right leg back as 1 rep.  This move really worked my hips because I kept my legs off the ground the entire time.

And, of course, I had to flip over and get the other side!!

side 2
side 2
front
front
back
back

Thursday 9/11  44 wide push-ups with fingers pointing out.

ready
ready
down
down

And, I ran a race – The Patriot’s Run.Screen Shot 2014-09-13 at 6.39.33 AM

I didn’t get my goal (50 miles) but I run over a marathon and then called it a day (thoughts on the race on Monday!).

Friday 9/12  44 seated leg extensions.

ready
ready
up and hold
up and hold

This 44 almost didn’t happen.  Chris and I had to go to Wichita to get stuff for his uniform at the BX and then I sort of forgot.  Better to get it done at 10:00 pm than never!!!

Saturday 9/13  44 3 part stretch.

easy
easy
not too bad
not too bad
Ouch!!!
Ouch!!!

I did this early this morning before we left for Hunter’s very cold cross country meet which is why I have on about 3 layers of clothes!!  The stretch was just what I needed after running Thursday and spending over 4 hours in the car on Friday.

Happy Saturday!!!  (cold here – I hope this isn’t a sign of the coming winter weather!!)

Kim

Planks, Planks and more Planks (4/6-4/12)

This week the daily 44 was all about trying new plank variations – fun times for sure!!!

Sunday 4/6 – 44 plank with opposite arm/leg reach and crunch.  This one took a LOT of balance but it was fun!!!

right arm/left leg
right arm/left leg

Of course, after I did one set of 44 I had to switch sides and do another set.

left arm/right leg
left arm/right leg

Not gonna lie, this move was a challenge!!!

And, Sunday was Hunter’s first long run for his half marathon training.  It was 50 minutes.  We did a 4 minute run and 1 minute walk (we will probably do this for at least a month on the long runs since he had never run over 3 miles before starting this!).  

4.78 miles total

Monday 4/7 – 44 plank with feet on wobble balls, alternate step offs.  (right foot off – right foot on, left foot off – left foot on = 1 rep)

ready
ready
right foot off
right foot off

Back to plank with both feet on.

left foot off
left foot off

I liked this plank move but it was a long time to hold plank!!!

Run – 8 miles (63:50) + 1.25 easy miles

Tuesday 4/8 – 44 side plank with rotation (elbow to ground)

ready
ready
down
down

And, you know that I can’t be lopsided so I had another set of 44.

ready
ready
twist
twist

This move was hard – sometimes I think that holding plank on the elbow is just as hard as holding it on your hand!!!

Another day, another run!  7 miles (54:04) + 0.5 miles easy

Wednesday 4/9 – 44 rocking planks with hands on foam roller (my favorite move of the week!).

foam roller of the day
foam roller of the day
ready
ready
forward
forward

This one must have been easier than some of the other options of the week because I really enjoyed it!!!

The morning workout was all about Turbo Fire.  I did Upper 20, Lower 20 and Core 20 for a nice hour that worked my entire body using bands!!!

Red band - upper and core Green band - lower
Red band – upper and core
Green band – lower

Wednesday afternoon we went on a family run.  Hunter and I had 35 minutes on tap and Chris and Jordan tagged along for some of the run.

35 minutes – 3.5 miles

Thursday 4/10  44 corkscrew planks.  This move I got from Nellie (Brooklyn Active Mama) and it was HARD!!!  Basically from the plank position, you twist your body so that your right arm goes underneath you and you drop your hips.  When you return to plank, lift your right leg.

right side
right side

After suffering through completing all the reps on one side, switch sides and let the fun begin again!

to the left
to the left

I struggled a lot to finish but I made it through all of the reps – thankfully!

Then I ran 11 miles – (86:52) + 0.5 easy miles.

Friday 4/11  44 plank with moving dumbbell.  This is a move that Monique (Burpees to Bubbly) had as part of a 3-2-1 workout the other day!  

Basically, you start in plank with a dumbbell outside of your right hand (I used 12 pounds).  With your right hand, move the DB between your hands (return to plank).  Take your left hand and move the DB outside of your left hand (return to plank).  Reverse the move to complete 1 rep.  

Trying to keep the rest of my body still was HARD!!!  

The workout was fun – Turbo Jam – Turbo Sculpt.  This workout is a fun way to get in some toning with Chalean.  She suggested 3-5 pound dumbbells for females but I went with 8s – it was a challenge!!!

And, after school, Hunter and I (Jordan joined us for about half) had another run!  This was supposed to be a 30 minute run.  We ended up running faster than we have been.

3.37 miles in 28:26 (8:26 pace).  We picked up the pace every mile – hooray for Hunter!!!

Saturday 4/12  44 pike planks on the stability ball.  So, maybe these were the hardest move of the week -not sure but they were definitely challenging!!!

ready
ready
up
up

Lots of wobbling to complete 44 reps of this move!

And, another day of running (I’m on a major streak right now!!) – 7 miles in 47:51 + 0.65 easy miles.

I’m loving the extra running with Hunter right now – good for preparing for my big race that is 4 weeks from today!!!

Total miles for the week – 43.87 + 3.68 easy one = 47.55

Do you like planks?  Do you have some new variations I need to try?

Happy Saturday!!

Kim