Category Archives: Squats

Heavy Running Week (1/18 – 1/24)

This week I more than doubled my total miles for the month – a mega long run will do that I guess!!

Sunday 1/18  45 arm lifts (elbows bent) to side while in elbow plank.

Ready
Ready  
lift right arm
lift right arm

Return to plank –

lift left arm
lift left arm

I counted a right and left lift as one rep – this was HARD!!!

Monday 1/19  45 shoulder work – extend arms straight up in front – open them to the sides – lower – repeat.  I only used 5 pound DB because my shoulders are weak!!!

lift arms straight up in front
lift arms straight up in front
Open arms out to sides
Open arms out to sides

Slowly lower the weights back down to complete the move.

This was a running day – 6 miles (47:10) + 2.1 easy miles.  I wanted to see how much sweating would burn my face – it wasn’t too bad!!

Tuesday 1/20  45 plie – jump to squat – jump back to plie – stay low the entire time.

start in plie
start in plie

From plie, jump to get into a squat (point toes forward) –

squat
squat  

Obviously I kept the squat fairly wide!!!  From the squat – jump back to a plie position.  Since you stay low the entire time, your legs will definitely start to feel the burn!!

I did a DVD that I hadn’t done in awhile – Jari Love’s Get Extremely Ripped 1000 Hardcore.   This was about 70-75 minutes of hard work.  I liked the mix of cardio and weights.  Because Jari Love uses high reps for all moves, my heart rate stayed high the entire time!!!

Wednesday 1/21  45 miles of running!!!

Screen Shot 2015-01-24 at 9.44.42 AM

This took 6 hours, 35 minutes, 18 seconds!!  Normally I do this on my actual birthday but this year I figured as long as I did it while I was 45 it would count!

Thursday 1/22 – 45 single leg calf raises.

down on right leg
down on right leg
up
up

I thought this would be a nice stretch after Wednesday’s run.  Ummm….it was hard to do 45!!!  And, of course, I had to switch legs.

down
down
up
up

Friday 1/23  45 heel taps while in a prone position.

lift legs and squeeze
lift legs and squeeze  (nice photo bomb – Jordan!!)
tap heels together
tap heels together

This is a great move for your lower back since you are working to keep your legs up the entire time!!!

Saturday 1/24  45 shin strengtheners.

lay on back - legs up - point toes
lay on back – legs up – point toes
flex toes
flex toes

I used to do this move a lot more to help prevent shin splints.  You can also turn your toes out to the sides or in.  Another option is to vary the speed that you use for this move.

I decided to do an easy workout to try and workout the residual soreness in my quads from the long run so I did – Fat Burning Pilates. I think that is was a good way to get a little movement today!!!

Happy Saturday!!

Kim

Wimpy Week (1/4 – 1/10)

This week the workouts were wimpy and practically non-existent!!!  I can’t remember the last time I’ve started January with so few days of working out.

Oh well, a little is better than zero!!!

Sunday 1/4  45 squat with one leg propped up to the side.

ready to squat on left leg
ready to squat on left leg
down
down

And, of course, I had to turn around and get the other side.

ready for side 2
ready for side 2
down
down

This move was also a nice hip opener.

I did an easy 5 mile run (40:30) followed by 1.25 super easy miles.

Monday 1/5  45 hops – front, back, out, in.

Quick and easy but better than nothing!!!

Tuesday 1/6  45 side running motion with one leg on a higher step.

ready
ready
up and run (hard to capture a picture)
up and run (hard to capture a picture)

I really did bring my knee up in more of a running motion – this was after the basketball game and I was ready for the day to be over!!!

I did the move with both legs on top (switched directions) but didn’t take a picture of my backside:).

Wednesday 1/7  45 side lying leg front and back (toe down in front and heel down in back).

move leg to the front and turn the toe down
move leg to the front and turn the toe down
move leg back with the heel down
move leg back with the heel down

And, don’t think I only worked one side –

Side 2 - move leg to front
Side 2 – move leg to front
leg back
leg back

By flipping the toes up and down, this move was a great one to work all parts of your hips!!!

Thursday 1/8  45 side knee lift with a side bend (band around ankles).

lift right knee and bend to the right
lift right knee and bend to the right
Lift left knee and bend left
Lift left knee and bend left

I counted a right – left as 1 rep for this move.

And, I’m thinking that 6 hours of putting up Christmas decorations including about 100 trips up and down the stairs should count as at least some sort of workout!!

Friday 1/9  45 alternating heel taps with hands reaching up and down.  (I got this idea from Nellie on her Weekly Wednesday Workout and did my own variation).

Ready to start
Ready to start
right heel tap - reach arms overhead
right heel tap – reach arms overhead
left  heel tap - reach arms down to sides
left heel tap – reach arms down to sides

I tried to keep this move a nice fluid move with my legs while my arms did a semi-circle as the went up and then down.

I actually ran – it was rough but better than nothing.
6 miles in 48:58 followed by 1.3 easy miles.

Saturday 1/10  45 chest press with leg abduction (band around ankles).

ready
ready
bring arms down and open legs to sides
bring arms down and open legs to sides

I liked this move since it worked so many large muscle groups!!!

I decided to try another workout – Cross Training for Fitness.  I made it through 3 of the 15 minute sections before deciding I was done.

I have had a sore throat and sinus drainage all week which has hampered my workouts but I’m thinking that I’m at the point where I just need to suck it up and start pushing through!!!   It’s amazing how quickly you can lose your current level of conditioning when you take some time off!

BTW – I do have on sweats/yoga pants/fleece and fuzzy socks in pretty much all the pictures – when it’s cold I live in this stuff.  The minute I get home from any activity I put on my warm comfy clothes!!!

Happy Saturday!

Kim

Thankful for the Things I CAN Do!! (11/23 – 11/29)

This week I decided to push myself a bit even if it “hurt” and I ended up feeling very thankful for all that my body is capable of doing!!!

Sunday 11/23  45 calf pulses with feet front, feet out and feet in.

ready
ready (toes out)
up
up

I just bounced up and down – this was a fun way to work my calves!!!

toes turned out
toes straight ahead
up
up
toes turned in
toes turned in
up
up

Since this was such an easy move I decided 3 sets of 45 was good!

Monday 11/24  45 double crunches with feet on a chair (lift butt while crunching up).

ready
ready
crunch and lift butt
crunch and lift butt

I decided to try running some this week.
Today started with a 3 mile walk/jog followed by 5 slow miles of running and a mile cool-down.

Tuesday 11/25  45 plie squat on upside down wobble balls.

ready
ready
down
down

I did one of my favorite workouts ever – Les Mills Combat:  Extreme Cardio Fighter – 60 minutes of a super fun workout!!!

Wednesday 11/26  45 bridges with alternating foot lift and touch (right – left = 1 rep).

ready position
ready position
lift left foot and reach with right hand
lift left foot and reach with right hand

Return to start and switch sides –

lift right hand - reach with left hand
lift right hand – reach with left hand

This was a challenge to keep my butt up the entire time!!!

I decided to try running again.
2 miles of walking/jogging  followed by 5 miles at a moderate pace and an easy mile cool-down.

Thursday 11/27  45 pulsing lunges with feet on upside down wobble balls.

down
down
part way up
part way up

This move was a challenge because of the balance aspect!!!  (The hardest part was getting set up on the wobble balls!!!)  After I did the first set, I switched around and put the other foot on the front ball.

down
down
part way up
part way up

I think this is the first Thanksgiving in at least 5 years (probably way more!!) that I didn’t do a hard workout in the morning!!!

Friday 11/28  45 butt lifts with legs up and a medicine ball (8 pounds) in between feet.

ready
ready
up
up

I’m happy that I didn’t drop the ball on my face!!!

I ran 7 miles (57:51) and then did an easy mile cool down.

Saturday 11/29  45 twisting crunches on a stability ball while holding an 8 pound medicine ball.

You can see that the move is a twist to each side and then a crunch.  This was a great core workout!!!

Overall, I’m happy with this week of workouts.  The running is slow and sort of painful but it is good for my mental state!!!

Happy Saturday!

Kim

A Little Break Is Starting to Spiral out of Control (11/9 – 11/15)

Since I haven’t been able to run (or jump or do anything with any impact) lately, and I took a week almost completely off, it has gotten harder to really push myself during my workouts.

Sunday 11/9  – 45 squats on a wobble disc.

ready
ready
down
down

Not gonna lie – this was hard and hurt my leg (squats and lunges aren’t working out well for me right now).

Monday 11/10  45 side bends with arms behind head.

bend right
bend right

I did 45 bends to the right and then had to switch and do 45 to the left –

to the left
to the left

I did a workout that is very low impact but still at least feels like I”m doing something – Fat Burning Pilates.

Tuesday 11/11 45 sit-ups on bender ball – Bender Ball

easy part
easy part
up
up

Wednesday 11/12  45 alternate twisting knees on upside down wobble balls (right-left = 1 rep).

start
start
knee up twist right
knee up twist right

Go back to the start and then –

Knee up - twist left
Knee up – twist left

I tried to run (for about 5 steps!!) and ended up just walking (again) – 5 miles with a 10% incline.

Thursday 11/13  45 rear leg lifts (on stability ball with arms extending forward).

easy part
easy part
right leg lift
right leg lift

After doing 45 lifts with this leg (lift the leg and tap the toe down) in a slow controlled way, I switched legs –

left leg lifts
left leg lifts

I did Jillian Michaels Kick Box:  Fast & Furious.  Most of the workout was good –  a few of the kicks hurt my leg but I think I just need to suck it up!!!

Friday 11/14  45 fly to head banger while in bridge.

ready
ready
bring hands together
bring hands together
head banger (triceps)
head banger (triceps)

Reverse move to complete one rep!!!

I pulled out another old workout – TaeBo Ripped Extreme.  If you like TaeBo this is a great workout.  The last little bit had a lot of squats to kicks which I ended up skipping out on but otherwise it was a great workout!!!

Saturday 11/15  45 push-up with arm reach (feet on BOSU).  This move is one I got from Kristin (Stuft Mama).

the easiest part
the easiest part
down
down
up read forward with right arm
up read forward with right arm

Do another push-up  and then –

reach forward with left arm (I think I twisted my body too much!!)
reach forward with left arm 

The sequence above is 1 rep!!!  I had to do 90 push-ups to get my 45 done this morning!

The good news is I completed Josie’s (YumYucky) weekend push-up challenge – the advanced version!!!

What I’ve noticed after taking some time off is that after a break it gets easier and easier to take a day off and the workouts seem harder and harder.  I don’t really like this trend!!!

Happy Saturday!

Kim

Almost Skipped a Day (10/12 – 10/18)

This week was one of those weeks that pretty much flew by.  Every day I would think, “Oh, tomorrow will be an easier day.”  Not the case but it was still a good week!!!

Sunday 10/12  45 squat to lunge (same leg moving) – stay low on stationary leg.

Even though I only did 3 on each side in the demo, I really did 45 on each side.  My hip/quad was burning by the time I finished!!!

Monday 10/13  45 burpees with a hop onto a step. (Actually I did 50 because  Brooke’s workout for the day called for 50 burpees as the “extra” move.

There was nothing easy about these!!!

Boomer’s Burn was a strength workout all about high reps – awesome!!!

It was also a running day – 8 miles in 59:51 + 1.5 easy miles.

Tuesday 10/14  45 split squats with the back foot on a step.

ready
ready
down
down

And, of course, I had to switch legs and do another set of 45.

ready to go
ready to go
down
down

I held 15 pound dumbbells the entire time.  This move was not easy!

I did one of the Piyo workouts that I like – Buns.

And, Boomer’s Burn was an interval workout.  It was a good one – hard!!!

I did 5.5 miles during the intervals + 2.1 easy miles.

Wednesday 10/15  45 sit-ups with feet on step.

easy part
easy part
up and reach
up and reach

Boomer’s Burn was another great strength workout!!!

I ended up just walking with a 10% incline instead of running because my right quad has been bugging me.  I walked just over an hour.

Thursday 10/16  45 second side plank with top leg lifted.

HOLD
HOLD

This was not easy!!!  Then I had to switch sides and do it again –

don't drop the hip!
don’t drop the hip!

I pulled out one of my favorite workouts – Turbo Jam – Fat Blaster!

Boomer’s Burn was another interval day.  It started out OK but during the final interval my right quad (that has been bugging me) sort of gave out – I limped through one hard rep and decided that it was time to stop.

Friday 10/17  45  partner push-ups (with Hunter).

ready
ready
in
in

This was a fun move!!

And, this day sort of got away from me!!  I didn’t get up at 5:00am since the boys were out of school.  Because of that I  ended up not being able to workout (probably good to rest my quad).  After a full day and a neighbor’s party, I finally did this move about 9:45pm!!!

Saturday 10/18  45 tricep presses with feet on stool.

down
down
press up
press up

Hunter let me take pictures of him demonstrating the move last night even though I didn’t do it until this morning!!!

I had more rest days this week than I like but sometimes that is just how it has to be.

Happy Saturday!!

Kim