Tag Archives: BOSU

A Weak Week (10/19 – 10/25)

This week was pretty light on the workout front.  But I did get in some really fun 45s!!!

Sunday 10/19  45 side lunge (stay in wide position between).

ready
ready
lunge left
lunge left

I did all 45 to the left (just returning to the middle position in between.  Then switched and did 45 to the right.

side view
side view
lunge right
lunge right

Monday 10/20  45 BOSU balances (start with hands on BOSU, feet on ground – raise right arm to side and left leg, hold then switch to left arm and right leg for 1 rep).

right arm, left leg
right arm, left leg
left arm, right leg
left arm, right leg

This move was HARD!!!  I like it because it worked everything – triceps, shoulders, core, butt, quads, hamstrings….

I tried to run – 3 miles in 25:40 and then realized that my leg is hurt more than I thought so I ended up walking 4.5 miles with an incline.

Tuesday 10/21  45 twisting elbow planks (twist right, then left = 1 rep).

start
start
twist to right (stack feet)
twist to right (stack feet)

Return to middle then twist the other way –

twist left
twist left

This move was hard – 45 complete reps ended up being a long time to stay in a plank!!!!

I did a workout that I hadn’t done in a long time and it ended up being great – The Firm:  Cardio Fusion.  The workout uses these little balls –

not heavy but they add a lot
not heavy but they add a lot

I will definitely be doing this workout again!!!

Wednesday 10/22  45 twisting frog crunches with weighted (5 pound) punches.  (right-left = 1 rep)

start position
start position
up - twist and punch right with left hand
up – twist and punch right with left hand

Return to the ready position and then go the other way –

twist and punch left with right hand
twist and punch left with right hand

I did another workout that I’ve always enjoyed – Cross Training for Fitness.

Thursday 10/23  45 back bow cross-over.  This move is one I had never seen before until Nellie (Brooklyn Active Mama) showed it as her Weekly Wednesday workout.  (another one where right-left = 1 rep)

easy part
easy part
up and squeeze - move to other side
up and squeeze 

While in the up position, move your arms to other side –

moving over
moving over (dropped the legs a little:)
small break before moving back to the start
small break before coming up and moving back the other way

I might have adapted it a little (I used a wobble ball as my cross-over object instead of a yoga block) but this was a really good move!!!

Thanks to Hunter for doing the pictures for me on Friday morning since no one was around when I did the move Thursday!!!

Friday 10/24  45 leg abductions while balancing on upside down wobble ball.

ready to move the left leg
ready to move the left leg
lift - squeeze
lift – squeeze

I managed all 45 with my left leg without tapping my toe down – I wobbled and looked like a goof but…..

ready to work the right side
ready to work the right side
lift left leg
lift left leg

On this leg, I ended up tapping my toe down 2 times during the reps – my left leg balance isn’t as strong!!!

Saturday 10/25  45 stability ball side crunches.

ready
ready
up
up

After completing the first set of 45, I flipped over and did 45 more.

ready
ready
up
up

I’m hoping that next week I can get back to working out the way I like to work out!!!

Happy Saturday!

Kim

Increasing the Daily Reps (9/14 – 9/20)

This week saw in a change in daily moves from 44 to 45.  What’s one more rep of anything?!

Sunday 9/14  44 heel raises while doing a wall sit and holding up a 20 pound kettle bell.

ready
ready
lift the heels
lift the heels

Not gonna lie – my quads were burning by the time I finished these!!

Monday 9/15  44 super burpee (had to have something big for my last Daily 44.)

To do the move:  jump back into plank – push-up – jump legs in and right – jump back to plank – jump legs in and  left – jump back to plank – jump feet in to hands – jump back to plank – plank jack – jump up to standing – do 8 fast feet.  Hooray – 1 rep is done!!!

10 of these would have been OK but 44 was tough!!!

And I’m finally back to normal workouts!!!  I started a new program – PIYO – Align the Fundamentals.  Not sure how much I’m going to like it but I will give it a try!!!

Tuesday 9/16  45 minutes of running (to see how far I could get).45 minutes of Running

I did 7.43 miles in 45 minutes (7:23, 6:17, 5:51, 5:34, 5:39, 5:54, 5:50 and 6:01 to finish the 8th mile)

I haven’t run hard like this in awhile so I paid the price for this run for the rest of the week – stairs were rough until yesterday and my shins were very tight!!!

Wednesday 9/17  45 crunches while on a BOSU with a stability ball between the ankles.

up
up
extend
extend

You can see in the pictures that I had to keep my hands on the side of the BOSU – I didn’t hold the entire time but I sure did have to hold a lot for balance!!!

I also did 2 more of the PIYO workouts – Define Lower Body and Define Upper Body.

Thursday 9/18  45 plie with hands touching the floor – spring up onto toes and reach hands up.

down
down
up onto toes - reach hands up
up onto toes – reach hands up

This was another day of PIYO – Sweat.  I looked ahead at the way the program is laid out and it just repeats the same workouts from this week over and over for a few weeks – not sure that I will do this program as it is written!!!

Friday 9/19  45 curtsey lunge with hop to opposite leg and another curtsey lunge – stay low the entire time.  (right-left = 1 rep)

Then I did one of my favorite workouts – Turbo Fire!!!  I did Fire 55EZ  (not to be confused with easy!!).  Fun way to start the day.

Saturday 9/20  45 mountain climbers in low plank.

I let Hunter do the demo since he is the one who told me about this lovely move!!!  It was hard but I liked it!!!

So, this wasn’t a super hard week of workouts but it was nice to be back in the routine!!!

Happy Saturday!

Kim

Tired Running Legs (8/24 – 8/30)

This week was all about really pushing my legs past the point of being tired and then running just a little bit more and I’m happy to say I achieved that by Friday’s run!!!

Sunday 8/24  44 reverse frogs while on a stability ball.  (Hopefully the pictures help explain the move.)

start facedown on ball with hands on ground, heels together
start facedown on ball with hands on ground, heels together
lift legs up (squeeze butt) keeping heels together
lift legs up (squeeze butt) keeping heels together
straighten legs and hold
straighten legs and hold

Don’t mind the fact that I look crooked in the picture above – it’s hard staying on the ball!!

slowly lower toes to the ground to finish the first rep
slowly lower toes to the ground to finish the first rep

This move was sort of fun – I liked the slow moving holds and squeezes!!  I’m not really a fan of how large my backside looks in the pictures though – oops!!

Monday 8/25  44 bicep curls while standing on upside down BOSU (10 pound DBs)

ready
ready
curl
curl

The act of staying balanced on the BOSU made these curls much harder than a standard curl – super fun!!

Run – 12 miles in 91:40 followed by 0.4 easy miles

Tuesday 8/26  44 plank with feet on upside down BOSU – alternate toe taps to the sides (right/left tap = 1 rep).

ready
ready
tap out with left foot
tap out with left foot
back to BOSU
back to BOSU
tap out left
tap out left

Not sure why it looks like my arms are bowed or too close in – hmmm…..

Run 10 miles – 82:35 followed by 0.8 miles

After taking Hunter to school I changed into dry clothes (I sweat a LOT when I run) and ran some more!

Run 10 miles – 86:38 followed by 2 easy miles

Wednesday 8/27  44 alternating side bends while standing on an upside down BOSU (12 pound DBs).

ready
ready
bend (slight crunch) right
bend (slight crunch) right
bend with crunch left
bend with crunch left

I liked this move – I love the little crunch in my obliques while doing side bends and the fact that I had the extra balance challenge was a bonus!!

Run 10 miles – 77:12 followed 1.05 miles nice and easy!!

Thursday 8/28  44 push-ups with toes on upside down BOSU.

ready
ready

You can see how hard it is to stay balanced on the BOSU – it tips back a lot!!

down
down

Not gonna lie – these were hard!!!  I don’t think I’ve been doing enough push-ups lately!!!

Run – 8 miles in 57:45 + 0.5 miles (I was pressed for time so I thought I would do a harder run since I’ve been logging lots of slower miles).

Friday 8/29  44 body extended to V-sit on upside down BOSU.

start
start
V-sit (sort of)
V-sit (sort of)

I wobbled a lot on these!!  And, this was one of those moves that I felt in my core and also in my hip flexors!!

Run – 10 miles in 79:47 followed by 3 easy miles.

This was my final long run before my upcoming race.  My goal this week was to run enough that my legs were fatigued but still able to turn-over pretty well.  I’m happy with how the week went!!

Saturday 8/30  44 calf stretches on upside down BOSU.  This move felt good after all of the running!!

I had fun this week doing moves on my BOSU in a more nontraditional way!!!

So in 5 days (Monday – Friday), I ran 60 miles at a good pace + 7.75 easy miles.  (my easy miles are always a mix of  slow running that ends with walking)

The next week and a half will still have plenty of daily 44s but the workouts will be fairly light and I’m not planning to do any long or hard runs.

Happy Saturday!!

Kim

Burpees, Burpees, Burpees 3/23-3/29

I usually mix up my 44s from one day to the next but this week I decided to make it all about the burpee!!  (I don’t know what I was thinking!!!)

Sunday 3/23 – 44 side burpees.  First off, this one was actually 88 total burpees – crazy!!!  Instead of jumping back, I jumped out to the side – push-up – jumped back in then repeated to the other side and counted that as 1 rep.

You can tell in the video that the side push-up is just a bit different – my hands are more staggered and I sort of went down to one side each time.  This was NOT easy!!!  It took me around 10 minutes to finish all my reps because I had to have some breaks!!!

Monday 3/24 – 44 dead man burpees.  This one is sort of fun but my chest was sore for days after this.  When you go back, lay down on the ground and extend your arms to the sides – then push up from the ground.

This might have been my favorite move from the week.

I ran today – the plan was to get in at least one 20 mile run but that didn’t happen because my right calf has been giving me problems.  Instead I ran 4 miles and walked another 4.3.

Tuesday 3/25 – 44 sumo burpees.  Probably the “easiest” style of burpees I did all week.  I think being in the sumo position and doing wide push-ups is a little easier!

For the #HappyFitMarch challenge today we were supposed to set a new PR for wall sit.  I decided to make the wall sit extra “fun” and put wobble balls under my feet – 4:01.

Screen Shot 2014-03-29 at 7.33.11 AMI did a DVD that I haven’t in awhile – TaeBo Amped – Rockin’ Abs.  This is about 45 minutes of cardio and it is geared to working your core.  You use the “amplifier” – 

Tae Bo amplifier
Tae Bo amplifier

Using this stick adds all kinds of intensity!

Wednesday 3/2644 decline burpees.  These were HARD!!!!  They might have been my least favorite from the week.  Jumping my feet backwards onto the step was a little scary!!

The push-ups were not easy!

I did my Mash-Up Conditioning DVD that I won from Kim @ BusyBod and did 4 more of the Tempos (3, 4, 5 and 6).  I have done all but Tempo 7 now.  I like the format of the workout and I will like it more each time through.  The first time was a bit of a challenge because you lose a little time trying to figure out what the move is supposed to be.

Thursday 3/27 – 44 medicine ball burpees.  These were the only burpees all week that I took the push-up out!  I did one push-up with my hands on the medicine ball and about busted my face!!!

So, technically, I guess these aren’t true burpees but I’m counting them for this week!!!

I did one of my favorite workouts – Turbo Fire – Fire 60 and Abs 10.  Both of these are great workouts and I always have fun with Chalean and the rest of the Turbo Fire crew.

I also decided to try a run and see how my calf was doing.  I ended up running 10 miles at a nice easy pace (8:30) and then did 1.2 miles cool down.  Thankfully running slower didn’t really aggravate my calf!!!

Friday 3/28 – 44 side plank burpees.  Jump back – side plank – push-up – side plank other side – push-up – jump in and jump up – repeat.

These were nice because they had to be a little slower than a standard burpee in order to get the most out of the side planks.  But, I had to do 88 push-ups to complete all 44 reps!!!

My workout was nice and easy – 2 Pilates DVDs – Fat Burning Pilates and Burn & Firm Pilates.  I don’t do Pilates often but it really is a nice change of pace!

Saturday 3/29 – 44 BOSU squat jump burpees.  For my 7th day of burpees I wanted to do a good one.  I came up with a fun move using my favorite piece of equipment (besides my treadmill, of course) – 

BOSU
BOSU

The move was to jump off the BOSU – jump back and do a push-up with hands on the BOSU (this was a challenge for me since it was more of a tricep push-up) – jump in – jump onto BOSU – do a squat jump and stick it – repeat!

Fun times!!!!  

And, I ran today because we were supposed to do a mile for #HappyFitMarch and compare it to the previous Saturdays.  I did a total of 5 miles – 

Screen Shot 2014-03-29 at 7.48.29 AMMy final mile was 6:12 which isn’t my fastest but I didn’t want to push too hard today because speeding up I could feel my calf pulling again.

Overall, even with my calf not cooperating, it was a great week.  Lots of burpees  – 7 days, 7 different kinds – 352 total burpees!!!!

And, I’m almost to my March goal of 150 miles!!!  2 more days should definitely put me over!!!

What’s your favorite way to burpee?

Happy Saturday!!!

Kim

 

 

Favorite Things

Today’s 44 used one of my favorite pieces of equipment – 

BOSU
BOSU

I did a bicycle crunch while trying to stay balanced on the BOSU.  

right
right
left
left

Umm….this was hard!!  I wobbled, nearly fell off many times, touched my feet to the ground….but I did manage to get 44 crunches to each side.

I did another favorite workout today – Les Mills Combat – Combat 60 Live, Ultimate Warriors Workout.  This one is fun and because of the number of reps on some of the moves it is not only cardio but offers a nice toning workout, too.  And, the time flies by!!!

BTW – this week for the February challenge with Taylor we are doing 50 push-ups and 50 lunges every day.  I’m making my lunges walking lunges because I like them!!!

I say that some things are my favorites a LOT because I think I have tons of favorites.  Today I thought I would share a few – this is pretty much an ever changing list!!

Screen Shot 2014-02-27 at 6.37.14 AM

Drink:  Water is what I drink the most (all day long!) but we all know I love my wine, too!

a favorite!!! Wine from Germany
a favorite!!!
Wine from Germany

 

Food:  This one is hard – it changes and I don’t know that I could pick just one food as a favorite.  Maybe pizza – pretty sure I could eat it almost every day (but I don’t!).

Screen Shot 2014-02-27 at 6.41.30 AM

Candy:  Gobstoppers!!  

Song:  Hard to pick one so I’m going with 2.  Brown Eyed Girl  and Toes (actually I like all of the songs by Zac Brown Band & Jimmy Buffet)

Season:  SUMMER, duh!!!!

my favorite
my favorite

Sport to Watch:  College basketball!!  Almost time for some March Madness!

College Team:  Screen Shot 2014-02-27 at 6.45.05 AMState:  Screen Shot 2014-02-27 at 6.46.14 AM

Time of Day:  Dinner with my family!!!

Shoes:  This is another hard one.  I love shoes and boots and sandals!!!

some favorites!
some favorites!

Computer Brand:  Screen Shot 2014-02-27 at 6.50.58 AMI love my MacBook Air!!!  And, iPad mini and iPhone.  I don’t really love the Samsung (something) phone that I bought for our business phone – can’t figure it out!!!

Book:  I love to read but I rarely re-read any books.  The one book that I have read many times is from my childhood – Little Women.

Person:  Well, there is no way I can pick just one!!!

my boys
my boys

What are some of your favorite things?

Happy Thursday!!!

Kim