Category Archives: Squats

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

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

February: All About the Run (2/22 – 2/28)

February was a month of running!!  I ran 18 out of 28 days (a lot for me) for a total of 207 hard miles and 19.9 easy miles – my highest month in a long time.

Sunday 2/22  45 squat with kettle bell pull.

ready
ready
squat and pull KB up to chest height
squat and pull KB up to chest height

I did a 10K virtual race – The Race for Paws that Kristina (Kristina’s Blog About Running & Life) organized to help support PAWS Chicago which is a no kill animal shelter.

6.2 miles – 43:06 followed by an easy mile. (I really wanted to push the pace harder but know that I can’t while I’m running so many miles right now.)

Monday 2/23  45 lateral raises with a “milk pour” (flip hands palms up then back down).

ready
ready
lift arms to side
lift arms to side
flip hands
flip hands

From here, you flip your hands back over (palms down) and then lower to complete one rep.

I did something I hate doing and ran a distance that wasn’t “round” – 8.8 miles (70:09) followed by 1.2 easy miles.  I did the 0.8 to keep my overall mileage even after the 10K on Sunday.

Tuesday 2/24  45 arrowheads (for butt).

ready
ready
lift right leg
lift right leg
tap to the left
tap to the left
tap to the right
tap to the right

See, you sort of make an arrowhead shape in the air with your leg movements!  And, of course, I had to switch and work my left side!!

left leg back
left leg back
tap to the right
tap to the right
tap to the left
tap to the left

Probably not the best exercise for the day since it made my butt a little sore right before my long run but….

31 miles in 4:06.58 – I pushed myself on this run because I wanted to maintain a good pace for the entire distance!!  I only did 0.2 miles to cool down.

Wednesday 2/25  45 calf stretch on wobble balls.

balance
balance
rock front
rock front
rock back
rock back

I thought about doing an easy run but my hips were a bit achy so I decided it was better to rest.

Thursday 2/26  45 laps around the ballroom at the venue.

ballroom
ballroom

I had to clean for a Friday event and I wasn’t super motivated about cleaning so I stalled and walked 45 laps first!!!

Friday 2/27   45 chair squats.

Chair SquatsChair squats are always hard for me – something about keeping my legs so close together while I squat!

I didn’t plan to take a 3rd day off but sometimes that’s just the way things work out.

Saturday 2/28  45 tricep dips with hands on wobble balls.

 ready
ready
down - don't rest butt on floor
down – don’t rest butt on floor

We actually took these pictures one morning before I took Hunter to school but I didn’t do the move until this morning.

And, I finished the week with a run.
5 miles – 39:39 + 1 easy mile.

I’m happy that I had another week over 50 miles.
51 hard miles
3.4 easy miles

This week presented some challenges but thankfully I got in my runs and kept my daily moves going!!!

Happy Saturday!

Kim

20 miles x 2 (2/8 – 2/14)

This week I got in 2 long runs!!!  Next week I have more big running plans so I’m trying to be smart with all of the running!!

Sunday 2/8  45 standing side leg pulses.

start
start
lift
lift

The hardest part of this move was trying to stay balanced while I moved my leg up and down!!!  And, of course, I had to do the other leg.

ready to go again
ready to go again
lift
lift

Rest day (besides going to the grocery store, doing laundry, sweeping piles of sand out of the garage, washing my truck….).

Monday 2/9  45 arm pulses – keep arms bent at 90.

start
start
lift
lift

This was another small move but very effective – I felt it in my shoulders, upper back and biceps!

I did Jillian Michaels Hard Body Level 2 – it was hard!!!
I also did a 5 mile run (40:12) followed by an easy half mile.

Tuesday 2/10  45 squat with dumbbell set-down and pick-up.

ready
ready
squat - leave dumbbells on ground
squat – leave dumbbells on ground
stand up
stand up  (make sure not to smile!!)
squat - pick dumbbells back up
squat – pick dumbbells back up

I liked this move – to complete 45 reps I actually did 90 squats!!!

This was the first 20 mile run of the week.  It wasn’t bad at all!!! (2:33.56) I tacked on an easy cool-down mile for a total of 21.

Wednesday 2/11  45 back/hamstring stretches.

ready
ready
down and hold
down and hold

Not gonna lie – this was a really nice 45!!!

I did a fun workout that was fairly low impact – Turbo Jam, Cardio Party 3.

Thursday 2/12  45 glute bridge with march (toes up).  This move I got from Nellie’s (Brooklyn Active Mama) Weekly Wednesday Workout.

start position
start position
pull in right leg
pull in right leg
switch and pull in left leg
switch and pull in left leg

See why it’s called a “march”?  I tried to make sure that I was keeping my hips up the entire time – this was a challenge!!

And, I did my 2nd 20 mile run of the week.  Funny thing is the time was almost the same (2:33.50) – just 6 seconds faster than Tuesday!  I ended up doing 1.5 miles as a cool-down this time for 21.5 total.

Friday 2/13  45 side lunge skaters – staying low the entire time.

lunge to the left
lunge to the left
lunge right
lunge right

The goal on this move is to stay low and work your quads the entire time.  (a right-left lunge = 1 rep)  And, I stood in the sunbeam – because it was warm!!!

I did a workout I hadn’t done in awhile – Denise Austin – Get Fit Fast.  One thing I really like about Denise Austin’s workouts is she features “real” looking people – people who look like me with hips and not a 6-pack!!!

Saturday 2/14  45 dead bugs while on wobble ball with shoulders slightly off ground.

ready
ready
drop right leg
drop right leg
drop left leg
drop left leg

I liked this move but actually felt it much more in my hip flexors than in my core.  (right-left drop = 1 rep)

Today was my final run of the week – 5 miles in 39:21 followed by an easy cool down mile.

I’m happy that I met my running goal for the week – 50 miles hard and 4 easy miles to get over the 50 mile mark for the week.  The next 2 weeks I’m hoping to get my mileage a little higher and then I will ease up some.

Happy Saturday!!  Happy Valentine’s Day!

Kim

Digging Deep for Motivation (1/25 – 1/31)

This week was one of those that I had to dig deep for motivation.  Most days I ended up having a good workout once I finally convinced myself to get started!!!

Sunday 1/25  45 single leg front and back hops.

Clearly I wobbled around a lot and didn’t always do straight front/back hops but…I did 45 on my right leg and then switched to my left for another set of 45.  This move will make your legs burn and get your heart rate up!!!

Monday 1/26  45 triceps push-ups on the weight machine bench.

ready
ready
down
down

Doing these on the bench made it comparable to having my knees on the ground – the only way I can ever do 45 of this type of push-up!!!

This was a short run day – 5 miles in 40:29 followed by and easy mile.

Tuesday 1/27  45 crunches with feet under weight machine bar.

ready
ready
up
up

I tend to forget about going back to the original way I learned  when doing crunches but this move really does make you work!!

I decided to hop on the treadmill but didn’t know if I wanted to run.  I walked 2 miles with a 10% incline.  The 3rd mile I lowered the incline and did some weighted arm holds (out to side, straight up…).  I finally decided to run for 3 miles (22:00 min) and followed those up with another 1.1 miles of walking.  (like I said  – digging deep for motivation)

Wednesday 1/28  45 standing leg lifts with small ball tucked into leg.

ready (barstool just to help with balance)
ready (barstool just to help with balance)
lift
lift

Of course, I had to switch sides and do 45 more.

side 2 ready
side 2 ready
lift
lift

Using the ball really made this a bigger challenge – it forces you to squeeze your glutes/hamstrings when you lift your leg.

I did Turbo Jam – Turbo Sculpt which is a nice mix of toning with some cardio.

Then I decided to run –  8 miles (59:59) followed by 1.25 easy miles.

Thursday 1/29  45 second hang from pull-up bar and then 45 jumping pull-up holds.  (Hunter did the pictures for me later since by the time someone was here to help with pictures I was far to sore to attempt another rep!!!)

just hanging
just hanging  
ready to push off (jump)
ready to push off (jump)
hold a couple of seconds
hold a couple of seconds

I’m not gonna lie – 2 days later my entire upper torso area HURTS!!!!

I did a workout that I don’t think I’ve ever done before – TaeBo T3 (Total Transformation Training).  I just did 2 parts of this – Ignition & Acceleration – for about 45 minutes of work.  I will definitely do more of these workouts!!!

Friday 1/30  45 straight leg bridges with feet on a stability ball.

ready
ready
lift and squeeze butt
lift and squeeze butt

Another day of running – 8 miles (63:36) followed by 1.35 miles easy.

Saturday 1/31  45 single leg squats on wobble ball.

ready to work the left leg
ready to work the left leg
down
down

That side wasn’t horrible but then I had to switch to my right leg.  Single leg squats are one of the moves that still hurt my leg.

right leg
right leg
down (pretty shaky - hands were flailing!)
down (pretty shaky – hands were flailing!)

Single leg squats are always a challenge but doing them on a wobble ball really makes them difficult!!

I did another Turbo Jam DVD – 3T (Totally Tubular Turbo) – this workout uses a resistance band to get some great strength work!!!

I’m hoping that next week is the week I can get back to my normal early morning workouts – that should help my overall motivation!!!

Happy Saturday!

Kim