Category Archives: Hamstrings

Back, Butt, Core, Fitness, Hamstrings, Plank, Push-Ups, Resistance Bands, Running

Accepting Limitations (12/14 – 12/20)

December 20, 2014 Kim 61 Comments

Yesterday at physical therapy we talked some about limitations and accepting the fact that sometimes we never “get back” to the point we used to be. I told the therapist that I was not ready to give up on long runs or fast runs so I need to pursue this whole leg issue further. I will continue to do the strengthening moves and work on good alignment but I think it is time for the next step – visiting my orthopedic surgeon.

Sunday 12/14 – 45 torso and leg lifts while laying face down.

By holding my hands back instead of in front this changed the move and degree that I could raise. When I do a basic superman I never get quite as much lift!

Monday 12/15 – 45 side plank crunch (bring top knee in).

I liked this move!! And, of course, I had to flip over and do another set of 45.

I ran 9 miles – furthest run in awhile in 71:10 followed by 1.5 easy miles. I spent over an hour and a half on the treadmill which is a record these days.

Tuesday 12/16 – 45 burpees with plank jack push-up.

Yikes – I haven’t done many burpees or push-ups in awhile and this was tough!!!

After that I went with an easier workout – Burn & Firm Pilates.

Wednesday 12/17 – 45 overhead circles with medicine ball (8 pound).

I circled clockwise for 45 reps and then switched direction for another set –

This move is good for your core but I also felt it in my forearms later in the day!!!

I ran a slowish 5 miles – 43:27 followed by 3.5 easy miles. My leg was very achey after this run!!!

Thursday 12/18 – 45 double crosses (for core).

This was hard for me!!! I counted a right over left + a left over right as 1 rep.

I did one of my DVDs that has lots of 10 minute workouts – Quick Fix Toning. I did 6 sections for a nice full body hour workout.

Friday 12/19 – 45 leg lifts to back on a diagonal (a therapy move).

I’m really working on staying straight and not tilting my body on these moves while strengthening my hips.

I did an 8 mile run – 64:31 followed by an easy 1.5 miles.

Saturday 12/20 – 45 clams with a band. My therapist wants me to do clams more often but I told her I never really feel them – she said to use a small band – I definitely felt them today!!!

My hip was burning by the time I finished all 45!!! Then I flipped over to do more!

So, I’m struggling with the fact that even though I can run it might be making my leg worse – this week it has hurt a lot more than last week. I don’t want to do any permanent damage but I need to run!!!

Happy Saturday!!!

Kim

Butt, Core, Fitness, Hamstrings, Plank, Resistance Bands, Running, Thighs

Therapy Moves (12/7 – 12/13)

December 13, 2014 Kim 71 Comments

This week a lot of the daily moves were from PT – not sure that any of it is helping but I am running again so I will keep trying these things!

Sunday 12/7 – 45 single leg inner thigh raise with foot tap.

I’m supposed to be working on single leg moves while working on keeping my alignment straight. (Notice Hunter working in the background?? Nice, huh?!)

Monday 12/8 –45 plank (elbow) with knee in to leg lift. (right – left = 1 rep)

I haven’t done any planking in over 3 weeks so this was tough!!!

It was a running day!!! 7 miles in 55:50 followed by 1.5 easy miles.

Tuesday 12/9 – 45 back kicks.

After the first set of 45 I had to switch sides and do 45 more.

I did a DVD that I hadn’t done in a long time – Reebok Cardio Tone. This was just over an hour of cardio based toning – fun times!!!

Wednesday 12/10 – 45 medicine ball crunches with legs straight up and hands holding ball reaching to feet.

And, another day of running!!! 8 miles in 63:57 followed by 1.5 easy miles.

Thursday 12/11 – 45 single leg squat while on a step – push leg off ground down in front of step.

The left side wasn’t too bad! But, then I had to switch and do the move on my right leg (the one with all of the problems!!).

You can tell that I couldn’t go nearly as low on this side:(

I did a weight lifting DVD – Get Ripped & Chiseled. WOW!!! I haven’t lifted in over 3 weeks and I have been sore for the last 2 days! Love it!!!

Friday 12/12 – 45 front straight leg lifts with small band around ankle.

Part of the challenge on this is to stay straight (trying to work on my alignment). BTW – I noticed after the fact that I had my T-shirt on backwards – classy!!!

This was my 3rd running day of the week!! 6 miles in 48:00 minutes followed by 1.4 easy miles.

Saturday 12/13 – 45 back leg lift with band (my special therapy band:).

Still trying to work on balance with good alignment!

The rest of the day consisted of about 6 hours of shopping, a cello concert at the library, and a couple of hours of cleaning and ironing at the venue – not a true workout but lots of moving!!!

I’m not running the speeds or distances that I really want to run but I”m happy that I’ve been running again!!!

Happy Saturday!

Kim

Butt, Chest, Fitness, Hamstrings, Lunges, Push-Ups, Running, Squats

Catching Up (9/28 – 10/11)

October 11, 2014 Kim 34 Comments

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.

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

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.

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

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.

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

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).

Switch sides and do 45 more –

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!!!

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

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.

right hand down - left up — right hand down – left 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.

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.

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

Back, Butt, Calves, Core, Fitness, Hamstrings, Running

Ready for a Rest Day

September 27, 2014 Kim 30 Comments

There are lots of weeks that I don’t want to take a day off! This week, however, I’m ready for one!!!

I’m doing Brooke’s (Wrecking Routine) current workout – Boomer’s Burn so that will be part of my workouts for the next month – this week has been full of some great workout!!!

Sunday 9/21 – 45 single leg hip lifts (bridge).

And, I can’t just work one hip!!!

Not gonna lie – this was almost 10:00pm Sunday night. We had a busy day and it almost got away from me but I still got in my 45.

Monday 9/22 – 45 deadlift with wide fly.

I reversed the move and stood to complete one rep. I only used 5 pounds dumbbells because this move is challenging for me!!!

Today the Boomer’s Burn workout was strength mixed with cardio – nice!!!

Plus 6 miles of running in 46:48 followed by 0.65 easy miles.

Tuesday 9/23 – 45 arabesque leg lifts.

Staying balanced for 45 reps was part of the challenge!!! I switched sides and did some more!

I did PiYo – Define Lower Body and Define Upper Body. Maybe because I could hold the moves a bit better or something but I liked it a little more than I did last week.

Boomer’s Burn was all about intervals today!!!

Wednesday 9/24 – 45 elbow plank to pike.

I really liked this move!!!

Boomer’s Burn was strength work again – always a good thing!!!

And it was a running day – 9 miles in 66:34 followed by 0.75 easy miles.

Thursday 9/25 – 45 split leg calf raises with toes turned out. (I actually liked this move so much from one of the workouts from Brooke this week that I made it a 45.)

I’m not sure if it made a huge difference or not but I decided that I should do another set with my left leg in front.

ready fro another set (sometimes I like to close my eyes when I work out!!!)

I did a workout that I always forget how good it is until I do it – Core Fusion Body Sculpt. There is no jumping or even anything that gets your heart rate up but it is an incredible workout!!!

Boomer’s Burn was another interval workout – so fun to really have to push my speed!!!

Friday 9/26 – 45 fist bumps while holding boat pose.

This move went quickly but it is a great way to add a bit of a challenge to boat pose.

Boomer’s Burn was a great strength workout that really targeted the core.

And, I logged some more miles – 10 miles in 73:00 followed by 1.65 easy miles.

Saturday 9/27 – 45 standing bird dog with TaeBo bar.

This move requires lots of core strength because staying balanced while you pull your leg in and out is Hard!!

This was a modification on a move from Brooke’s program – I really liked this move!!!

Today is my “rest” day – just cleaning at the venue and hours of ironing!!

Happy Saturday!

Kim

Butt, Core, Fitness, Hamstrings, Lunges, Quad, Recovery

Taking it Easy (8/31 – 9/6)

September 6, 2014 Kim 40 Comments

This week was all about taking it easy with the workouts after last weeks high mileage. And, my legs needed the break – they were tired!!!

Sunday 8/31 – 44 jump lunges (straight up and down in lunge position).

This was a fun way to get the heart rate up!! It was hard to catch a good picture of me jumping:)

And, then I had to switch legs and do some more jumps –

Hunter did a pretty good job snapping a picture while I was in the air!!

Monday 9/1 – 44 reverse lunge to single leg T-stand.

push off heel of right foot and come up to T

My right hip was dying by the time I finished all 44 of these!!! And, then I had to work my left hip!

Can you tell that my balance isn’t as good on my left side? I’m not very parallel in that last picture!!!

Tuesday 9/2 – 44 front step to runners lunge.

step front with right leg - all the way down (left leg should be straight - that's about as straight as mine gets!) — step front with right leg – all the way down (left leg should be straight – that’s about as straight as mine gets!)

Push off of right foot back to standing –

I did all 44 with my right leg and then shared with my left!!

I did Fat Burning Pilates (very low impact) and then walked with a 9% incline for 3.25 miles.

Wednesday 9/3 – 44 pulsing lunges with foot on stability ball.

left foot on ball - down — left foot on ball – down

The hardest part of this was staying balanced and not toppling over!!!

right foot on ball - down — right foot on ball – down

Today was Turbo Jam – Ab Jam (this was a fun ab workout that I always forget about!) and 4.4 miles walking at 9% incline.

Thursday 9/4 – 44 stationary side lunges with one foot on a wobble disc.

down (although this picture doesn't show me down very far!) — down (although this picture doesn’t show me down very far!)

I did all 44 to the right and then switched feet so I could do more!

I pulled out a DVD that I rarely do – Shape Pilates. I did all 4 of the 15 minute sections for a decent workout.

Friday 9/5 – 44 step-ups onto foot stool.

And, because I’ve been way more tired than normal this week, I actually slept till 6:00 instead of getting up to workout!

Saturday 9/6 – 44 single leg squats with opposite leg extension. (and because I’m super classy, I’m going to show you the pictures I took in my bathroom mirror after my shower)

These were hard – between staying balanced and trying to coordinate the move it was a nice little challenge!!! And, I don’t want my legs to feel left out of a move so I did another set of 44 on the left leg.