Stability (6/22-6/28)

This week I used my stability ball and focused on the butt – I ended up doing a lot of new moves and some of them were HARD!!!

Sunday 6/22  44 stability ball kick back toner.

Start by placing your hands on the ball – and kick right leg back.

ready
ready

Pull your right knee in to the ball – 

knee in
knee in

Repeat for 44 reps and you will feel this in both legs – your left leg will be shaking!!!  And, of course, you don’t want to be off balance so this has to be done on the other leg!!

left leg back
left leg back
in
in

I will definitely be doing this move more often!!!

Monday 6/23  44 hip lifts on stability ball.

start
start
up and squeeze
up and squeeze

This move looks fairly simple but after about 20 you will feel your butt and hamstrings a lot!!

This was a lifting day – Chalean Extreme Burn Circuit 3.  Ready to move on to the next phase!!

And, I did a 10 mile run in 76:56 followed by 1.8 miles easy.

Tuesday 6/24  44 plank with shins on stability ball and alternate leg lifts.

lift right leg
lift right leg
left leg
left leg

This was hard to do and hold plank – my butt hurt, my arms were shaking and my core was burning – all signs of a good move.

I did another 10 mile run (76:15) followed by 1.6 easy miles.

Wednesday 6/25  44 side leg pulls on stability ball.  

Start by leaning on the stability ball with your left side and extend your right leg to the side – 

ready to work the right side
ready to work the right side

Pull your right knee in to the ball and hold for a 2-count – 

knee in
knee in

After your right hip is dying (or when you complete all reps – 44) then switch sides to go again!!!

ready for round 2
ready for round 2
in
in

This move is another one that I will be doing more often – it was a great way to really work my hips!!!

I finally started the next phase in Chalean Extreme – Push Circuit 1.  This phase involves heavier lifting with fewer reps.  I have been sore the past couple of days so that is good!!!

And, I pulled out one of my 10 Minute Solution DVDs – Kickbox Bootcamp.  This one is fun because the 5 sections are all a little different and it is a great whole body workout!!!

Thursday 6/26  44 single leg dead lift with one leg on stability ball.

start
start
down
down

This move was much harder than it looks!!!  Keeping myself balanced was a huge challenge!!  And, you know that I can’t just work one side!!

ready for the other leg
ready for the other leg
down
down

This was another 10 mile run day (I’m not sure why I did 10 miles every day I ran  this week – just the amount that fit into my day!!) in 77:12 followed by 2.25 easy miles.

Friday 6/27  44 reverse leg lifts on the stability ball

start
start
lift and squeeze
lift and squeeze

Not gonna lie – this was one of my favorite moves of the week!!!

And, it was a lifting day!!  Chalean Extreme – Push Circuit 2.  I think I did heavier weights for shoulder presses than I ever have (not saying a lot but…..)!!!

Saturday 6/28  44 stability ball leg squeezes with a butt lift.

start (the easy part)
start (the easy part)
squeeze and lift your butt - hold for 2-count before lowering
squeeze and lift your butt – hold for 2-count before lowering

This move was great for the butt and inner thighs!!!

And, since we had to go clean for the 3rd day in a row at the venue, I decided to run through town and let Chris start the cleaning!

It was exactly 10 miles at an 8:30 pace (humid and muggy)!!!  And, I didn’t have to clean – running beats cleaning any day!!!

Happy Saturday!

Kim

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