Category Archives: Treadmill

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

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

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

Dropped the Ball on December Challenges but Still Sweating! (11/30 – 12/6)

I had hoped to take part in some of the fun challenges going around:
Josie (YumYucky) has the Fit Holiday challenge going on right now.
Moniques (Burpees to Bubbly) has the Happy, Healthy Fit Challenge for the month.
Amanda (Run to the Finish) has her incredible Holiday Sweat Challenge running!!

I wanted to be part of all 3 of these challenges!!  However, I’m at a point where I’m happy to be working out but realize I have some limitations right now.   So I will do the parts of the challenges I can do and that will have to be enough!!!

Sunday 11/30  45 1 minute wall sits!

hanging out
hanging out

Even though this was hard – 45 minutes of wall sits in one day is my new record – it was fun because the boys did a lot of the minutes with me!!!Wall Sit Tally

Monday 12/1  45 dancing balls.  Hold a stability ball with your feet and hands while lying on your back –

start
start

Lower right leg and left arm –

right arm down left arm down
right arm down
left arm down

Switch arms and legs –

left leg down right arm down
left leg down
right arm down

This move will really work your core!!

I tried running but quickly realized it wasn’t going to happen so I walked 6 miles with a 10% incline.

Tuesday 12/2  45 1 minute boat poses.

first one is easy!!
first one is easy!!

This took place mostly between the 2 parts of the treatment I had on my hands/arms – perfect!!Boat Poses

I did TaeBo – Fat Blasting Cardio.  I love TaeBo!!!

Wednesday 12/3  45 running knees while on upside down wobble ball – Wobble Ball

knee up
knee up
tap down
tap down

After doing 45 with my right knee I had to switch and do another set of 45.

left knee up
left knee up
tap down
tap down

This move was fun and went very quickly!!

I did a slow 3 mile run (27:00 minutes) followed by 4.1 miles at a 10% incline.

Thursday 12/4  45 leg abductions with a small resistant band.

start
start
lift
lift

After doing 45 with the right leg I switched and did another set on the left side.

ready for left side
ready for left side
lift
lift

I did one of my favorite workouts ever – Les Mills Body Pump – Combat!!!

Friday 12/5  45 single leg balance with arm move (open and close).

I’ve been going to a PT for my leg and she mentioned that when I stand on one leg I lean (very obvious in the pictures from Thursday), so I decided to work on some moves that require me to balance on one leg.

This move was easy – balance on one leg and open arms to side –

balance on right - open arms to side
balance on right – open arms to side

Stay still and bring arms together in front of body –

arms together in front of body
arms together in front of body

I stood in front of a mirror to try and make sure that I didn’t lean.

left leg
left leg
hands together
hands together

I actually got in a decent run finally!!!  8 miles in 65:20 followed by 1.5 cool down miles.

Saturday 12/6  45 rope climbs.  Lay on your back with your legs extended and act like you are climbing a rope as you slowly sit up.  Hold your abs tight and slowly go back down.

I love how focused Hunter looks while doing this!!!

I’m hoping to join in on some of the challenges this next week now that I can start lifting and doing more with my arm!!!

Happy Saturday!

Kim

Something Is Better than Nothing

Basically this week has been one of very minimal workouts.  But…I still did a 45 everyday!!!

Sunday 11/16  45 low duck walks.

Duck Walk

Duck Walk

So, this is a move I actually did while we were cleaning the apartment – the layer of filth was deep and after I scrubbed all the walls I duck walked the entire perimeter of the apartment cleaning the baseboards and floor line.  (this ended up being way more than 45 duck walk steps!!!)

Can you see the dirt on the baseboard?!

Monday 11/17  45 roll-ups with one leg straight and one bent.

left leg out - ready to go
left leg out – ready to go
roll up
roll up

(keeping your hands under your back helps you remember to keep your back pressed to the floor!!)

right leg extended
right leg extended
roll/crunch up
roll/crunch up

This was a new (to me) move and I liked it!!!

Because I new that this was one of my last chances, for a few days, I tried to run.  Didn’t happen.  I walked 4.5 miles with a 9% incline after running 2 miles super slow.

Tuesday 11/18  45 single arm reverse curls to shoulder press while standing on upside down wobble balls.

ready
ready
right arm - reverse curl (curl with palm down)
right arm – reverse curl (curl with palm down)
press up
press up

I did all 45 with my right arm then switched and started over.

left arm curl
left arm curl
press
press

I had to work my arms since I knew it would be the last time for a few weeks!!!

I walked 6.5 miles with a 10% incline – fun times for sure!!!

Wednesday 11/19  45 raises (upper and lower) while on stomach.

easy part
easy part
lift and hole 3 count
lift and hold 3 count

I don’t work my back enough but I really liked this move!!!

Thursday 11/20  45 inner thigh lifts with foot touch (non-lifting foot on wobble ball).

ready to work the right leg and balance on the left
ready to work the right leg and balance on the left
lift right leg - touch foot with left hand
lift right leg – touch foot with left hand

This move went quickly.  I had to do 45 on each leg of course!

balance on right leg, lift left foot
balance on right leg, lift left foot
lift foot up - touch with right hand
lift foot up – touch with right hand

Friday 11/21  45 flutter kicks while on back (right – left = 1 rep).

"easy" part
“easy” part
right foot up, left foot down
right foot up, left foot down
left foot up, right foot down
left foot up, right foot down

This move went quickly and is a great way to work the core.

Saturday 11/22  45 leg extensions with the figure 8 band.

right leg
right leg
extend
extend

And, I had to work my left leg!!  (I held the band in my right arm still because when I tried it in my left it rubbed right over my stitches.

Left leg
Left leg
extend
extend

I’m hoping to add in a bit more next week – I hate not working out!!!

Happy Saturday!

Kim