Tag Archives: running

Fun with Workout Toys (4/5 – 4/11)

This week I used a variety of pieces of equipment and other workout “toys” for some of my moves – always fun to use items in different ways!!

Sunday 4/5  45 cross behind lunges (curtsey style) off of step – plyo move.

start
start
hop back to curtsey lunge with right leg
hop back to curtsey lunge with right leg

Push off and hop back to top.

hop to lunge with left leg
hop to lunge with left leg

I need to start incorporating more plyo moves into my workouts again!!!

Monday 4/6  45 double step – plank jack/tricep push-up.

I set my steps up end-to-end and put my feet on the taller one with my hands on the shorter one –

set-up
set-up
jack feet out
jack feet out
as you jump your feet back in go down into a push-up
as you jump your feet back in go down into a push-up

This move was hard – the tricep push-up is what killed me!!!

I ran 10 miles (74:28) followed by an easy mile.

Tuesday 4/7  45 V-sit on vertical foam roller with open/close arms.  This move is a variation of a move from Lindsay (Cotter Crunch) and her 3 New Core Moves – she did the move as a stationary move focusing on holding.  I knew I couldn’t do 45 long holds so I adapted it.

start with arms out and legs out a little
start with arms out and legs out a little
bring arms in and pull knees in
bring arms in and pull knees in

This move might look easy but it was HARD!!!

I did Denise Austin’s Personal Training DVD – always a fun workout for the entire body!!  I even did the stretching segment!!

Wednesday 4/8  45 hinged barbell pulls.

start
start
pull arms up (row)
pull arms up (row)

The key to this move was keeping everything still except the  arms.

I only had time for 6 miles (44:17) followed by a cool down mile.

Thursday 4/9  45 side plank with a leg sweep front-back-front.

start
start
move top leg to the front
move top leg to the front
sweep leg to the back
sweep leg to the back

Move the top leg back to the front to complete the rep.  This took longer than I expected – I had to pause a couple times before completing all 45 reps.  And, then I had to flip over and do some more!

set-up
set-up
 move top leg to the front
move top leg to the front
 sweep leg to the back
sweep leg to the back

Bring that leg to the front to complete 1 rep!  I guess I didn’t use any cool “toys” for this move – oops!!

I did Les Mills Combat – Ultimate Warriors – 60 minutes of fast paced punching and kicking!!!

Friday 4/10  45 shoulder presses with a chair.  I was a slug and slept till 6:00 so I didn’t get my workout done early.  I had my 3rd day of cleaning/set-up at the venue for the past 4 so I decided to do my 45 once I got to the venue.

I used one of our chairs – Screen Shot 2015-04-11 at 2.04.53 PMI held it in front of my chest with both hands (by the front legs) and pressed my arms overhead before lowering to a 90 degree bend.  Sort of a fun way to work my shoulders!!

Saturday 4/11  45 sidearm triceps extensions.

arms in
arms in
extend (palms face back)
extend (palms face back)

Can you tell the pictures are after my run?  I put my shirt back on for them since I’m not super happy with my abs these days.

I ran 10 miles (73:50) followed by 1.5 easy miles.

Do you like to experiment with new uses for standard equipment?  
I like to use different pieces of equipment especially in new ways!!!

Happy Saturday!

Kim

Did You Know….?

1.  Did you know – The fox doesn’t really say any of the things in that catchy song!!!  There is a red fox that roams our neighborhood and sometimes at night it gets on our back deck and garage roof.  It is LOUD!!!!  The first time I heard it I thought it was a baby crying or a cat fight.

It is a very creepy sound in the middle of the night right outside your bedroom!!!

2.  Did you know – it is virtually impossible to find reliable people for any type of service (at least here in Topeka).  We have struggled with plumbers, electricians, car maintenance – I don’t understand why people can’t just do their jobs and do them WELL!!!

Screen Shot 2015-04-09 at 7.59.39 PM

3.  Did you know – Holidays often make me sad because we don’t have family to share the day(s) with.  Many times we do things with good friends instead which is always great.  I dropped the ball (basically was lazy) and we didn’t have any plans for Easter so we just hung out together.

Screen Shot 2015-04-09 at 8.07.49 PM

4.  Did you know  – with all of the running I have done in 2015 I haven’t done as much strength training or other workouts and as a result I have put on some pounds that I don’t really want!!!

I think it’s time for some – Screen Shot 2015-04-09 at 8.12.53 PM

5.  Did you know – I had a giveaway last week for my friend Kristi Pelton’s newest book – Slick and the winner is……

Screen Shot 2015-04-08 at 6.43.43 AMWooHoo – congratulations to Kris!!!!

6.  Did you know – It’s Fun Friday!!!  Happy Friday!!

Kim

 

 

Rest (3/29 – 4/4)

Rest is not something I’m good at or even enjoy that much.  However, other than my daily 45s I have now taken 7 days off!!  I can’t even remember the last time I did that willingly!

Sunday 3/29  45 seated twists.

start
start
twist right
twist right

Return to center –

twist left
twist left

This was a new (to me) version of an oblique twist – you can definitely feel it in your obliques but it takes out the lower core work that you get in a reclined Russian Twist.

I did a one person race.  I ran a loop around our neighborhood that is about 2.15 miles over and over.

early in the run
early in the run
Look how cute Chris is - he set up an aid table and a lap counter!!!
Look how cute Chris is – he set up an aid table and a lap counter!!!
Hunter ran 2 loops with me and walked my final loop
Hunter ran 2 non-consecutive loops with me and walked my final loop
Jordan also ran 2 loops with me
Jordan also ran 2 (consecutive) loops with me

I decided that 25 miles was good for the day!!  I was only taking a sip of water after each lap and I don’t think that 12 sips in over 4 hours was enough for me!!

Monday 3/30  45 foam roller ab tuck.  This move is one that Lindsay (CotterCrunch) included in her 3 New Core Moves post a couple weeks ago.

start
start
pull knees to chest
pull knees to chest

Holding a plank while completing all 45 reps was definitely a challenge!!!

Tuesday 3/31  45 low squats while on wobble balls – holding medicine ball – bring elbows to knees.

ready
ready
down
down

Adding the balance challenge with the wobble balls was fun!

Wednesday 4/1  45 plank walk-ups from floor to BOSU.

start
start
right hand up
right hand up
left hand up
left hand up
right hand down
right hand down
left hand down
left hand down

At some point I started wondering if I should do 2 sets of 45 – one with the right hand leading and one with the left hand leading.  I decided to just go with one set so I alternated lead hands every 5 reps.

Thursday 4/2  45 cross body mountain climbers with feet on ledge.

ready
ready
right foot in with twist
right foot in with twist

Return to start and bring left knee in –

Left foot in - twist
Left foot in – twist

Obviously this move went faster when I wasn’t trying to pose for a picture!!  I liked doing the mountain climbers with my feet up – it changed the feel of the move a little. Right-left = 1 rep.

Friday 4/3  45 decline tricep dips (feet on chair – hands on floor).

ready
ready
down
down

This move was small but I definitely felt it in my triceps!!!

Saturday 4/4  45 diamond butt lifts.

start (feet together - knees point out)
start (feet together – knees point out)
squeeze butt and lift thighs off the ground
squeeze butt and lift thighs off the ground

This was another small move but very effective!!!

Since I’m actually writing this on Sunday (Easter) and I didn’t work out today, I have successfully managed to take 7 days off without going crazy!!!

Happy Easter (or Passover) or Sunday!!!

Kim

De-stressing and a Giveaway!!

Screen Shot 2015-03-31 at 7.46.21 PMWe all go through periods of stress and I think it is important to have ways to deal with our stress.

Screen Shot 2015-03-31 at 7.48.11 PMI have 2 primary ways of coping when I’m stressed.

My #1 choice is probably not a surprise to anyone –

running
running (or posing on the treadmill:)

Actually any form of exercise/sweat usually helps reduce my stress!!!

My other stress coping strategy is reading!!!

my Nook
my Nook

I have loved to read since I was young – I used to spend hours reading!!  Lately I get most of my reading done between 11:00pm and 3:00am – when I can’t sleep I read because it shuts my brain off!!!

I like all types of books as long as they are fiction.  I read to escape and lose myself in the book!!

And…..I actually know an author whose book is currently in the Top 100 best sellers at Amazon!!!

Screen Shot 2015-03-31 at 8.04.45 PM

~★☆✮~NEW RELEASE~✮☆★~

SLICK (A Standalone) by author Kristi Pelton Cover Design by: Sommer Stein of Perfect Pear Creative Covers

AVAILABLE NOW

Synopsis: People float in and out of our lives and when you least expect it one person changes everything. Tessa Ashby was abandoned in an East Coast boarding school, merely existing, never truly feeling loved. Before fulfilling obligations her father has sentenced her to, she escapes and breathes eight weeks of freedom in southern California. Bodhi loves: his music, his body and his buddies…the order is debatable depending on the day. His past taught him to be selective with the people he trusts. Bodhi doesn’t date, and he was lucky if he remembered a woman’s name. He was alone in a world of people. All that changed when an innocent, brown-eyed, smart mouthed beauty shows up on his doorstep.

Are they answers to each others prayers or will manipulation and deception destroy them?

Slick **This is intended for 18+** People float in and out of our lives and sometimes, when you least expect it one… GOODREADS.COM

Mixing It Up Again (3/22 – 3/28)

This week I have been mixing my workouts up again after months of heavy running.  I can tell it’s been awhile because I have actually been sore several days which is rare for me!!!

Sunday 3/22  45 second hold in 4 different planks.

45 seconds left side
45 seconds left side
45 seconds elbow plank
45 seconds elbow plank
45 seconds right side
45 seconds right side
45 seconds back plank
45 seconds back plank

This was a recovery and driving day – 7 hours to get back from Texas.

Monday 3/23  45 minutes on the elliptical.

EllipticalNot my favorite piece of equipment but even though I only ran 19 miles Saturday, the mud factor took a bit out of my legs so I needed to recover another day.

Elliptical

Tuesday 3/24  45 plie side bends with ankle reach (right-left=1 rep).  This is a move from Josie (Yum Yucky) in her 5-minute slimming workout.

ready
ready
bend to the right and reach down
bend to the right and reach down

Return to the middle.

bend left and reach
bend left and reach

Staying in plie for all 45 reps was HARD!!!  And, my obliques have been sore since Tuesday!!!

I just walked 6miles at a 10% incline so that I could watch Dancing with the Stars.

Wednesday 3/25  45 single leg BOSU hops.  This is another move from a blog friend!!  Allie (VitaTrain4Life) showed this move as part of her intense strength training the other day.

This move was hard!!!  I did all 45 with my right leg before switching and doing another set of 45 with my left leg.

I did Les Mills Pump – Combat.  It’s one of my favorites and I enjoyed punching and kicking!

Thursday 3/26  45 standing medicine ball crunches – single knee in.  I got so many great moves from blog friends this week!!  This move is one of Nellie’s (BrooklynActiveMama) Weekly Wednesday Workouts.

ready for right side
ready for right side
pull knee in and bring ball down - crunch
pull knee in and bring ball down – crunch

I tried to keep my balance and float my leg back each time but did have to tap my toe  a few times.  And, of course, I had to switch and do another set of 45 with my left leg.

ready to work my left side
ready to work my left side
lift knee and bring arms down with a crunch
lift knee and bring arms down with a crunch

This was a fun move with the balance challenge.

I finally ran again!! 6 miles in 47:51 + 2 easy miles.

Friday 3/27  45 plank to down dog with hands on a foam roller.

start in plank
start in plank
roll in and pike up
roll in and pike up

I really liked this move – great core work and stretching!!!

I did one of my 10 Minute Solution workouts – Ultimate Boot Camp.  Normally I do all 5 sections but I only did 3 this time.

Saturday 3/28  45 standing leg circles (hands behind head).

ready to circle right
ready to circle right
front
front
side
side
back
back

The funny thing with this move is that I felt it as much in my standing ankle as the thigh of the leg circling.  Gotta love working on balance/stability!

left side
left side
front
front
side
side
back
back

It was nice to add in a variety of workouts again but I still plan to keep my mileage up.

Happy Saturday!!

Kim