Tag Archives: Body Pump

Core, Fitness, Plank, Running, Shoulders

Trying New Things (8/10-8/16)

August 16, 2014 Kim 42 Comments

As I’ve gotten older I’ve gotten more set in my ways. However, I still like to try new things. This morning I tried to make a GIF following the incredible instructions that Taylor (Lifting Revolution) shared earlier this week. (I haven’t mastered it yet!!!)

I also like to try new moves and workout programs as often as possible!!! I have a super fun new program to try next week!

Sunday 8/10 – 44 leg crunches while balancing on wobble disc.

I did keep my hands on the ground the entire time – otherwise I didn’t feel like I could work my abs or hip flexors at all because I just kept falling off!

Monday 8/11 – 44 sit-ups with feet elevated.

These are always hard for me!!!

I decided to switch my lifting program from Chalean Extreme to Les Mills Body Pump. I started with Pump & Burn and I was definitely feeling the burn by the end!!!

After lifting I ran.
8 miles in 59:20 followed by 0.35 to cool down (I was out of time!!!).

Tuesday 8/12 – 44 kneeling crunches.

This is one of those moves that isn’t big and you have to really focus on the crunch to feel it!!!

Another day of running – 10 miles in 76:54 followed by 1.8 easy miles.

Wednesday 8/13 – 44 alternating straight leg/arm dead bugs.

right leg down, right arm back — left leg down, right arm back

I tried to make this a fluid motion and not let my hands or feet touch the ground during the down part!! (Right leg extended, left leg extended = 1 rep)

Another day of lifting with Les Mills Body Pump – Pump & Shred. Not gonna lie – body pump always makes me sore and tired!!!

I wanted a little cardio but not a run so I did Turbo Jam – Cardio Party 2. Always a fun way to work out!!!

Thursday 8/14 – 44 extended plank with a wrist, elbow, shoulder touch. (Right hand touch left wrist, left hand to right wrist, right hand to left elbow…..for 1 rep!!!)

This move I got from Monique (Burpees to Bubbly) the other day as part of her 7 minute body weight upper body burner. 44 of these was a little ambitious but it was a great challenge!!!

And, 11 miles of running in 81:25 followed by 0.4 miles easy.

Friday 8/15 – 44 carwash sweeps while in plank on elbow.

I tried to keep my body as level as possible while sweeping my arms around!! (a right sweep and left sweep = 1 rep)

I needed a little break from body pump so I did Jillian Michaels KickBox Fast Fix – love working out with Jillian!!!

Saturday 8/16 – 44 straight leg crunches with feet on a stability ball.

Today was another day of running (gotta keep my miles up a little longer!!!).
12 miles in 85:45 followed by 1.25 easy miles.

41 hard miles plus 3.8 easy miles for a close to 50 mile week. Probably need to bump that up next week but the whole time factor gets in my way!!

Happy Saturday!

Kim

Butt, Fitness, Quad, Squats

The Power of ONE

July 9, 2013 Kim 37 Comments

Today for my 43 I did a move that I knew was going to be included in my workout (with over 150 reps!!!) – I figured that an extra 43 would be good for me – sometimes I’m sort-of ~~stupid~~ crazy like that!!!

I used my barbell –

and did squats.

get ready - once again eyes closed to prep!! — get ready – once again eyes closed to prep!!

And, just to show that I really do know to put all my weight in my butt (even though the picture above looks like I’m tilting forward) –

I prefer doing the pictures before I work out (when I’m a little fresher!!) but today these were after my 43 squats and after my workout so my legs were shot!!!

I did Body Pump – Pump Revolution which is almost an hour of lifting (high reps!). There was a second when I first got up that I thought about doing the workout as planned but using lighter weights. However, I decided that doesn’t help me accomplish what I’m trying to achieve which is to get stronger. So, I pushed myself with heavy weights and now I’m glad I did!!

Today was also Beach Boot Camp – the workout was fun and different – it was partly inspired by my love of Turbo Fire and partly inspired by the current month (July!!). I just included 7 moves (since July is the 7th month) that we did for 13 reps (2013!!) and then we repeated the circuit. We only made it through 5 sets today (appointments for some) but the goal would be 7 sets!!

When Jordan and I left the swim beach after the workout (he has gone to all of the beach boot camps except 1 – last Friday because he was wiped out after a late night of fireworks Thursday night), I told him I was a little bummed that only 1 person (besides he and I) came to workout this morning. His response –

Not gonna lie – it was a proud moment for me!!! Not because of the workout but because he has the wisdom as a 14 year-old to realize that making a difference in the life of one person is just as important as making a difference in the lives of 100s of people!!!

Sometimes I get so wrapped up in thinking that I need to try and get more people to come to boot camp or in trying to grow my blog that I forget what really matters.

Boot camp is just something that I thought would be fun this summer (and it has been!!). What I didn’t realize when I started was how much I would enjoy the days that Jordan goes with me and participates in my class!!

So, even if I only have a few people in some classes (I know that lots of people are on vacation and 6 am is just too early for some to get up in the summer!!) – Boot Camp has been a huge success because it has been good for Jordan (and for me!!).

And, I know that my blog won’t ever affect that many people but if even just one person feels better after reading my blog than I am happy!!! (Occasionally that person is me, because the act of writing things down makes me feel better sometimes.)

So, no matter how many people you come in contact with during the day, remember that making one person smile or feel better about themselves is enough!!!!

Happy Tuesday!!!

Kim

Biceps, Butt, Fitness, Hamstrings, Running, Shoulders

Music and Running

July 3, 2013 Kim 33 Comments

Today’s 43 was pretty much good for my entire body!!! I did a clean & press with a dead-lift. I used my Body Pump bar with 10 pound plates on each side (I had 15 pounds/side but realized after 3 reps that I would never be able to make all 43 with proper form at that weight!).

[youtuber youtube=’http://www.youtube.com/watch?v=3QoK3fDshhs’]

I would like to really increase my weight on these but that shoulder press kills me!!!

Today’s Boot Camp was fun – I set up a circuit with 18 stations and all sorts of equipment (medicine ball, stability ball, step, jump rope, agility ladder). We did 50 seconds and then had 10 seconds to move to the next. We went around the entire circuit 2x and the 2nd time was supposed to be FULL effort since everyone knew the moves then!!! I love short little bursts like this because it makes the time go quickly!!!

After boot camp, I decided to take advantage of the incredible weather that we are still enjoying (65 at 7:00) and go for a run! I ran 5.67 (I still can’t believe that I stopped at such a random # but I was at my driveway and ready to walk!!!) in 47:23 which is 8:21 pace. Considering the issues I’ve had the past couple of months with running – I was very happy with this run (and actually felt pretty good the entire time). Now, if I could just figure out how to get rid of some of the hills!!! (seems like way more steep up-hills than down hills – weird!!)

Anyone who has read my blog for very long knows that I love running on my treadmill – it paces me, I can control the hills (or lack of hills), I can watch all my favorite DVRed Reality TV shows and I keep myself totally entertained by playing games with the speed while I run.

However, I’m trying to transition at least some of my runs back outside in preparation for my 50 miler in October!!

One thing that has helped lately is the nice weather!!! And the scenery around here isn’t too bad either – I follow the lake a lot of times. It’s nice to see plenty of other people out walking (often with dogs), running and biking!!!

But – the biggest help is MUSIC!!! I tried using my iPhone but the long cord for the headphones always drove me crazy!!

Then I bought these:

This is actually a Sony mp3 headphone and it is awesome!! It came with 3 different sizes of earpieces and the small ones fit perfectly in my ears (without hurting them – a small miracle!!) and they don’t slide around at all. The only downside I’ve found is that when I sweat (a LOT when I run), having the earpieces in my ears on top of the sweat makes my ears feel all stopped up but now that I’ve used these a couple of times it seems to be getting better.

I love this little device!!! Having some tunes while I run helps keep me entertained and sometimes the songs even motivate me a little. Like today – the song that came on during the last 1/2 mile (I just have my play list on shuffle!) was old school – Salt n Pepa – Push It!!! (college day memories!!)

Now I’m not stupid (I know what the song is about) – but today I used the words to “push it” harder and finish my run with a sprint!!

And, of course, there are plenty of songs that come on that I feel the need to sing along to! Probably not a good thing since my ears are semi-stopped up from sweat and who knows how loud I end up singing and it’s a given that I don’t sing in tune!! I just figure it is adding to the workout challenge because it is pretty hard to run and sing!!!

Some of the tunes that I enjoyed (and anyone within hearing distance) today while running:

Rockin’ the Beer Gut
Redneck Woman (Gretchen Wilson)
Play that Funky Music (Wild Cherry)
It’s Tricky (Run DMC)
If I had $1,000,000 (Barenaked Ladies)
Sin Wagon (Dixie Chicks)
Single Ladies (Beyonce)
Chicken Fried (Zac Brown Band)
and of course, Push It (Salt n Pepa)

See why I feel the need to sing?!

I think that the Sony mp3 might be a good giveaway for me to do later this summer!!! (look for it around the time school starts – mid August here!)

What are your favorite running tunes?

You can tell that I’m pretty old school – I don’t think any of my favorites are very recent – many are from previous decades!!!

Happy Wednesday!!

Kim

Fitness, Push-Ups

43 Push-Ups or 43 Elements?

November 30, 2012 Kim

43 of the day – you guessed it – push-ups. Today’s push-up fun was a single-leg push-up. Sounds easy, right? I just alternated lifting my feet off the ground for each push-up. I had to stop and do a quick child’s pose 2x before I got all 43 done but otherwise it wasn’t too bad!!

[youtuber youtube=’http://www.youtube.com/watch?v=PshxKDbI_yc’]

Yesterday evening I asked Jordan if I could record him for the demo since today was another early morning. He said sure – do you just want me to name the 43 elements that were on my science test today? Ummm…..maybe later, thanks!!!

Much earlier this morning, (5ish), after my 43 I did one of my favorites!!! Les Mills Pump – Combat. It is about 45 minutes and the time flies by (and I end up a sweaty mess!!!). Hopefully soon I will have the whole Combat series!!!

Today I’m back in the gym for another fun-filled day of PE – Capture the Flag – in case you were wondering! Hours of play!!!

Have a Fun Friday!!!

Kim