Category Archives: Lunges

Back, Biceps, Fitness, Hamstrings, Lunges, Running, Shoulders, Squats, Triceps

Combo Moves (8/3-8/9)

August 9, 2014 Kim 30 Comments

This week’s 44s were all about combining upper and lower body moves – my favorite way to get max results in min time!!

Sunday 8/3 – 44 plies with bicep curls (10 pound dumbbells).

Monday 8/4 – 44 single arm lateral raise with leg abduction (8 pound dumbbells).

And, I can’t just work my right side!!!

This move was hard for me!!!

Strength training – Chalean Extreme Lean Circuit 1.
Running – 6 miles in 44:12 followed by 0.35 easy miles.

Tuesday 8/5 – 44 reverse lunge with shoulder press (8 pound DB).

After completing 44 reps on the right side I had to switch sides!

Long run day – 11 miles in 86:46 followed by 0.9 easy miles.

Wednesday 8/6 – 44 deadlift with row (15 pound DBs).

After the row, stand back up to complete a rep! Deadlifts are one of my favorite moves!!!

I only had a short amount of time to workout so I just lifted weights – Chalean Extreme Lean Circuit 2.

Thursday 8/7 – 44 squat with front raise (hands together on 1 DB – 12 pounds).

And, this was another long run day – 12 miles in 90:02 + 2.4 easy miles.

Friday 8/8 – 44 alternate side lunge with overhead triceps extension. (8 pound DB)

Because I wanted to do 44 lunges to each side, I ended up doing 88 tricep moves!! My triceps are still sore today!!! Plus, keeping my arms overhead the entire time was a big challenge.

I only did Chalean Extreme Lean Circuit 3 – it was a struggle for some reason!!!

Saturday 8/9 – 44 hammer curls with opposite knee lift (12 pound DBs)

I counted a right curl and left curl as 1 rep. This was a great move for really working my core – love balance challenges.

Overall this was a good week of workouts. I didn’t travel to Illinois (obviously!!!) to run the ultra but still got in some good runs and strength workouts.

Happy Saturday (better late than never!!)!!!

Kim

Fitness, Hamstrings, Lunges, Plank, Running

Bodyweight Moves Are Awesome!!! (6/29-7/5)

July 5, 2014 Kim 45 Comments

You know I love all of my fun fitness “toys” but I also love doing bodyweight moves!! There are so many options and moves that work every single muscle group!!!

Sunday 6/29 – 44 alternating star jumps (right – left = 1 rep).

This move was super fun!!! I will definitely add these in to other workouts!!

Monday 6/30 – 44 Y squats (squat while keeping arms in a “Y”).

Keeping my arms up made this squat a challenge!!!

I’m still loving my current weight lifting program – Chalean Extreme – Push Circuit 3.

And, I ran – shorter than some of my runs last week!!
6 miles in 41:50 + 2 easy miles.

Tuesday 7/1 – 44 push-ups with cross body mountain climbers.

This was a fun way to jazz up push-ups!!!

This was another running day!!
12 miles – 92:02 + 2.25 easy miles.

Wednesday 7/2 – 44 alternating cross-over lunges (right-left = 1 rep).

I really enjoyed this move – it was great for toning and also good cardio!!!

This was a lifting day – Chalean Extreme – Push Circuit 1 and the Ab Burner workout – fun!!!

Thursday 7/3 – 44 “waiter” single leg dead lifts. (Keep one arm behind your back while doing dead lifts on opposite leg.)

This was a fairly light day of workouts because I chose not to get up super early!!!

Tae-Bo Ab Boot Camp – since I haven’t done this in awhile I feel sure that I will be sore in the next day or two – score!!!

Friday 7/4 – 44 plank forward walks. Starting in plank walk right hand front, left hand front, right hand back, left hand back then switch lead hands for 1 rep.

This was hard – a lot of time spent in plank!!

Then, the boys and I did the 6 mile race around the lake!!!

For some reason, I struggled through the entire 6 miles!!!
My time was 44:50 which should not have felt as hard as it did – 3rd female finisher.
Hunter finished in 52:40 – he did awesome and loved the race!!!
Jordan’s time was 53:57 – he had a rough time near the end but still did a super job!!!

Saturday 7/5 – 44 prisoner lateral lunges (alternating).

A right and a left counted as 1 rep. This was another fun move – I enjoyed the body weight moves a lot this week!

This was sort of a lighter week of workouts but I think I needed it based on how I felt during the race yesterday and most of the rest of the day after running!!!

Happy Saturday!!

Kim

Biceps, Core, Fitness, Lunges, Push-Ups, Running, Squats

Balance Is Key (6/8-6/14)

June 14, 2014 Kim 51 Comments

This week my daily 44s were all about working on balance. I used my wobble balls for each move –

Sunday 6/8 – 44 leg abductions while standing on wobble ball.

You can see that I stood on the flat side for this move. And, after I did 44 abductions with my left leg I had to switch and do another set!!

I promise I really was standing on the wobble ball – sometimes the pictures don’t come out exactly like I want them to!!!

Monday 6/9 – 44 decline push-ups with my toes on a step and my hands on wobble balls.

Not gonna lie – this move was HARD!!!!

I’ve been lifting fairly consistently again with Chalean Extreme – this day was Burn Circuit 3. I also did a workout that I don’t do very often – ReeBok Cardio Tone. Pretty much this was my version of a recovery day!!!

Tuesday 6/10 – 44 squat pulses on stacked wobble balls (to make an actual ball) –

probably not super safe but..... — probably not super safe but…..

Just balancing on the stacked wobble balls was entertaining!!!

This move was a challenge!!! Once I actually got down into the squat position, I actually got about 16 pulses the first time and then 20 something the next time before falling off. Obviously, it took several attempts to get all 44.

And, it was a run day!!!
10 miles in 68:11 + 1.1 easy miles

Wednesday 6/11 – 44 side plank hip dips with elbow on wobble ball.

This move was hard – just holding plank while balancing on the wobble ball was a challenge!!! After I finally finished the first set I flipped over and had more fun!

Back to the weights – Chalean Extreme – Burn Circuit 1. Then I did one of my favorite workouts ever – Les Mills Pump – Combat!!!

Thursday 6/12 – 44 band bicep curls with wobble balls on band.

Adding the wobble balls made this move so much harder – it was a fun challenge!!!

I pulled out another DVD that I rarely do – Mari Winsor Pilates from Shape. It is a nice recovery type workout.

Friday 6/13 – 44 lunges on wobble balls.

another one that was hard to get into position for — another one that was hard to get set-up

This was hard to balance initially but once I got the position it was good. By the time I finished 44 my quads were burning!! The added balance challenge made it a lot different than a standard lunge. And, of course, I don’t want to be unbalanced so I switched sides and did another set of 44.

And, it was another running day.
10 miles in 79:18 (nice and relaxed today) + 3.1 really easy miles

Saturday 6/14 – 44 jump squats onto wobble balls.

This actually was a really fun way to do jump squats – the added balance challenge was great!!!

And, I wanted to get 3 days of lifting so it was another day of Chalean Extreme – Burn Circuit 2.

Lately I’ve been happy with my workouts – I’m trying to keep a mix of running, lifting and other workouts. In the next few weeks I will probably start to increase my running again – I have a couple of running events coming up and want to be ready.

How often do you work on your balance?

Happy Saturday!!!

Kim

Back, Butt, Core, Fitness, Lunges, Running

A Little Bit of Everything!! (6/1-6/7)

June 7, 2014 Kim 33 Comments

This week was full of running, weights, kettle bells for the daily 44s and of course – Hunter’s half marathon!!!

Sunday 6/1 – 44 standing chest presses with kettle bell (17 pounds).

Then it was 7 miles in 53:16 + 2 easy miles.

Monday 6/2 – 44 pile squat with kettle bell row (20 pounds).

Because I was so sore from all of last weeks workouts I thought about not lifting but…..

I did Turbo Jam Cardio Party 3 to kind of work out the kinks. Then I was ready to go with Chalean Extreme Burn Circuit 3 (heavy shoulder work – joy!!!).

Tuesday 6/3 – 44 Russian twists with kettle bell (14 pounds).

I counted a right-left-right as 1 rep. Russian twists are never my favorite and adding the KB made them really hard for me!!!

And, it was another running day!!
15 miles in 1:56.37 followed by an easy 0.75 miles.

Wednesday 6/3 – 44 jump squats with kettle bell behind my head (20 pounds).

I had a video but technical issues so I went with the picture instead. Just know that jumping and landing in a squat without beating myself to death with the KB was quit challenging!!!

This was a double workout day!!!

First, Chalean Extreme Burn Circuit 1 – thankfully it wasn’t quite as painful as last week!!!

Then, I had to run since it was National Running Day!!!
5 miles in 34:56 + 2.3 easy miles.

Thursday 6/5 – 44 box step-ups with kettle bell (20 pounds). This is a move that Josie @ Yum Yucky did the other day (minus the kettle bell) as part of her full body fat burning challenge.

And after my left leg was shaking then I had to do a quick stretch and switch sides!!!

This move was HARD!!!

I did a DVD that I haven’t done in ages – Quick Fix Total Mix. This has 9, 10 minute workouts. I only did 6 because that’s all I was feeling – 2 different ab workouts, 2 for the butt and 2 for legs and arms!

Friday 6/6 – 44 alternating lateral lunges with kettle bell – figure 8s (20 pounds).

I liked this move!! I counted a right lunge/left lunge as 1 rep and just moved the KB in a slow controlled way!!

And, I ran again!!
7 miles in 47:50 + 2 easy miles.

Saturday 6/7 – 44 knee repeaters.

(clearly not me – for some reason I can’t get my videos to load right now)

I love this move – it is a great warm-up for the day. And of course, this is a move that had to be the same on both sides!!!

And, the rest of my workout is fixing to take place!!!

Hunter and I are off to the races. We are running Storm the Dam half marathon. It is a trail race so that will be new for me.

I am so excited to run with Hunter in his first half – it will be awesome!! Hopefully he will share about his training and race experience soon!

Happy Saturday!!

Kim

BOSU, Butt, Chest, Core, Fitness, Hamstrings, Lunges, Push-Ups, Running, Treadmill, Triceps

BOSU Fun (4/13 – 4/19)

April 19, 2014 Kim 44 Comments

This week the daily 44s were all about my favorite piece of equipment –

Sunday 4/13 – 44 curtsy lunge on upside down BOSU.

After 44 on my right leg, I had to switch feet and do another set!!

The pictures were actually after Hunter and I did his first 60 minute run!!! We ended up doing 61 minutes so we could do an even 6 miles!!! For the run we did a 5 minute run/1 minute walk cycle and he did great!!!

Monday 4/14 – 44 tricep dips on upside down BOSU.

By the 25th rep my arms were shaking – 44 of this move was no joke!!!

And, I decided to run a marathon!! Actually, I wanted to get in a long run of 2-3 hours. When I got close to 3 hours I thought I would keep going to 25 miles and then I decided to just go to 26.2!!!

26.2 miles – 3:40.57 + 0.8 easy miles

Tuesday 4/15 – 44 push-ups with one arm on the BOSU.

And, of course, I had to do 44 more with my right arm on the BOSU.

(I know I have on the same clothes from Monday’s pictures – Chris took the pictures on Monday morning before he left to go out of town for a few days!!)

I only did 22-24 on each side on my toes and the rest were on my knees.

I wanted to do an easier workout since my legs were tired from Monday so I did Poise-Core Training. It was a lot like pilates and a nice 45 minute workout!!

After school, I ran with the boys – 30 minutes (we did 3.25 miles) and then walked 0.25 miles. The first couple minutes were rough and I almost stopped but by the end I was happy I had gone with them.

Wednesday 4/16 – 44 side leg abduction on BOSU.

This was another one of those moves that I had to do one set of 44 and then switch sides to do another set!

I tried to hold each lift for a couple seconds and then control my leg on the way down – my base leg was shaky!!!

And, since the week was already about the BOSU, I did a couple of BOSU DVDs – BOSU Balance Trainer and BOSU Reactive Strength & Power. Both of these workouts had a mix of cardio, strength moves and some core work!!

Thursday 4/17 – 44 crunches on BOSU.

The start position was nice because it was a good back stretch!!

It wasn’t a big crunch (otherwise I would have rolled off!) but it was very effective!

And, I ran again!! 8 miles (63:03) + 0.5 easy miles.

Friday 4/18 – 44 BOSU butt bridges.

down (butt slightly off ground even in this position)

I liked this move – I don’t think I work my hamstrings as much as I should but this move definitely did the trick!

I did a fun DVD – Cross Training for Fitness. It is a lot of kickboxing with some great core work thrown in.

Hunter and I also ran. It was a 35 minute run but we ended up coin 36:51 so we could finish our 4th mile. Hunter is doing a great job with his training – so far he is still enjoying it and I love the time we spend running together!!!

Saturday 4/19 – 44 squats with a twist (holding a medicine ball) on upside down BOSU.

I did all 44 to the right side and then switched and did 44 more.

You can look back at the week and see that I did several moves with the BOSU upside down. If you have never tried using the BOSU this way, you should!! The balance challenge is incredible!!!

There are so many ways to use a BOSU – I think I will have to pick another week soon to focus on it again!!!

Weekly mileage 47.45 + 1.55 easy miles for a total of 49 miles.

Happy Saturday!!! Have a great Easter weekend!

Kim