Tag Archives: step

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

Almost Skipped a Day (10/12 – 10/18)

This week was one of those weeks that pretty much flew by.  Every day I would think, “Oh, tomorrow will be an easier day.”  Not the case but it was still a good week!!!

Sunday 10/12  45 squat to lunge (same leg moving) – stay low on stationary leg.

Even though I only did 3 on each side in the demo, I really did 45 on each side.  My hip/quad was burning by the time I finished!!!

Monday 10/13  45 burpees with a hop onto a step. (Actually I did 50 because  Brooke’s workout for the day called for 50 burpees as the “extra” move.

There was nothing easy about these!!!

Boomer’s Burn was a strength workout all about high reps – awesome!!!

It was also a running day – 8 miles in 59:51 + 1.5 easy miles.

Tuesday 10/14  45 split squats with the back foot on a step.

ready
ready
down
down

And, of course, I had to switch legs and do another set of 45.

ready to go
ready to go
down
down

I held 15 pound dumbbells the entire time.  This move was not easy!

I did one of the Piyo workouts that I like – Buns.

And, Boomer’s Burn was an interval workout.  It was a good one – hard!!!

I did 5.5 miles during the intervals + 2.1 easy miles.

Wednesday 10/15  45 sit-ups with feet on step.

easy part
easy part
up and reach
up and reach

Boomer’s Burn was another great strength workout!!!

I ended up just walking with a 10% incline instead of running because my right quad has been bugging me.  I walked just over an hour.

Thursday 10/16  45 second side plank with top leg lifted.

HOLD
HOLD

This was not easy!!!  Then I had to switch sides and do it again –

don't drop the hip!
don’t drop the hip!

I pulled out one of my favorite workouts – Turbo Jam – Fat Blaster!

Boomer’s Burn was another interval day.  It started out OK but during the final interval my right quad (that has been bugging me) sort of gave out – I limped through one hard rep and decided that it was time to stop.

Friday 10/17  45  partner push-ups (with Hunter).

ready
ready
in
in

This was a fun move!!

And, this day sort of got away from me!!  I didn’t get up at 5:00am since the boys were out of school.  Because of that I  ended up not being able to workout (probably good to rest my quad).  After a full day and a neighbor’s party, I finally did this move about 9:45pm!!!

Saturday 10/18  45 tricep presses with feet on stool.

down
down
press up
press up

Hunter let me take pictures of him demonstrating the move last night even though I didn’t do it until this morning!!!

I had more rest days this week than I like but sometimes that is just how it has to be.

Happy Saturday!!

Kim

I Have a Secret to Share

Today for my 44 I used my step(s) and did some decline plank jacks!

The set-up with the steps – 

step

I put my feet on the taller of the 2 (it is 8″) and my hands on the other (6″).

sorry another mirror shot
sorry another mirror shot

I “jacked” my feet off and on x 44.  This was a fun way to do a plank hold and get my heart rate up!!!

feet off
feet off

Hard to take pictures while holding a 1 arm plank but you get the idea!!!

I’m trying to increase my mileage (without being too crazy!) so I ran again today.  Just putting in miles – trying to learn to run slow (I tend to get impatient) and not so hard because I know that is the best way to be able to run more often (for me!).

My secret – Screen Shot 2014-01-05 at 8.16.18 PM

I keep reading about body image and people who want to make changes in their diets and exercise habits to change their bodies (which is completely fine!).

But, I can say in all honesty that I really do like my body just the way it is.

And, you know what?  It has nothing to do with having a six pack – I know I have one somewhere, I just keep it safely covered up.  It has nothing to do with a perfect butt – mine will never be the super cute shape.  Basically  there isn’t any of me that is perfect.

Screen Shot 2014-01-06 at 7.24.41 AM

And when you really think about it, we all have a different definition of the “perfect” body anyway.  Some people think that perfect is super skinny, some like curves and some (me) prefer strong!!!

I love my body because it is strong and healthy and lets me do the things I love.

I ask it to let me run 5 fast miles and my legs manage to pick up the pace and kick it into gear.  Some days I really push by body and ask it to run more than 40 miles and it will usually somehow find a way to get it done.

Screen Shot 2014-01-05 at 8.32.13 PM

There are days that I think there is no possible way I will be able to accomplish everything I need to but somehow my body finds a way to make it happen.

I love my body because it allowed me to have 2 babies who are now closer to men than babies!!!

There are still nights where I look in the mirror before bed and think, “time to make a change.”   (I know that Chris is nodding his head right now because he is the one who hears that on occasion!!!)

But on most days – I love the body that I’ve been given and that I have worked hard to make as strong and healthy as possible!!!

Do you love your body for the things it allows you to do every single day?

Happy Monday!!! Ha Happy Monday!!!  It was supposed to be back to school but they cancelled all of the area schools last night due to extreme cold, blowing snow and icy roads.  So, the boys can help me finish putting up the Christmas stuff!!!  (I know they are excited!)

Kim

Happy Fall Back Day!

Today for my 44, I used my step in it’s normal home against the wall (usually I move it to another room).   

right where it belongs
right where it belongs

I did triceps dips with my toes stacked like this –

right over left
right over left

I don’t have full pictures because I live with 2 teen-age boys who like to sleep in (and it’s drill weekend so Chris is at work!).  I did 11 reps, then switched my feet –

left on top
left on top

I switched the feet every 11 reps so I did 22 with each foot on top.  Having my toes stacked made the normal triceps dip a little more challenging!!!

The boys and I did a different kind of 44 yesterday!!  We spent 2.5 hours raking and bagging leaves.  This is actually a little over 44 bags – 

Bagged LeavesBagged LeavesAnd, the sad thing – we still have a pile that I’m fixing to bag as soon as I run to the store for more bags –

last pile (not sure why the side is blurry!)
last pile (not sure why the side is blurry!)

Talk about a work-out!!!  My back is feeling it today.  Jordan just got up and said his back hurts, too!!!  (Kind-of makes me feel better to know that I’m not the only one who is sore!)

Screen shot 2013-11-03 at 8.11.07 AM

Growing up I always hated the fall time change because it meant I had to be inside earlier.  As I’ve gotten older, I look forward to this time change – an extra hour of sleep!!!  (not that I usually sleep but at least we aren’t losing an hour!)

And – I’m happy that, at least for a few weeks, it won’t be dark when I take the boys to school!!!

Happy Sunday!

Kim

Favorite Exercises

Today’s 44 was another push-up variation and it was hard!!!  I used – 

Step Stability Ball
Step
Stability Ball

To do the push-ups, I put my toes on the step and my hands on either side of the ball.

Ready
Ready

Just getting in this position was hard – I don’t think you can tell but my arms were shaking!!!  From here, I just did normal push-ups.

down
down

I couldn’t get my chest all the way to the ball without killing myself so I went as low as I could.  Using the stability ball for push-ups is always super hard for me!

It’s no secret that I like to workout and try new moves!  Today I thought I would share 

Screen shot 2013-10-20 at 7.32.11 AMPush-ups:  As few as 5 years ago, the only way I even attempted push-ups was on my knees.  Quite honestly, I never even considered trying them any other way.  Now I like to try all sorts of push-up variations.  Here are just a few:

toes on medicine ball
toes on medicine ball
Alt. sides of the BOSU - walk over in between
Alt. sides of the BOSU – walk over in between
tricep push-ups (one of my weakest
tricep push-ups (one of my weakest)
stability ball
stability ball

 

incline push-ups
incline push-ups

Squats:  Squats have always been one of my favorites!!  I used to do 100s of squats at a time way back in my 20s!!!  There are so many ways to do squats but I’m just picking a few today!

sissy squats
sissy squats
lift and hold
Start on ball – lift, hover, hold before lowering back down
dumbbell squats
dumbbell squats

 

single leg squats
single leg squats – right toe is barely touching floor

Burpees:  Burpees are one of those moves that many people hate.  This is another move I used to dread.  There was a time not many years ago that when I did workout DVDs and burpees were included, I used that time as  a water  break!!!  Now, I have all kinds of fun with this move!!!

[youtuber youtube=’http://www.youtube.com/watch?v=A-RpUfTqSsc’]

[youtuber youtube=’http://www.youtube.com/watch?v=thv3mJioVSA’]

[youtuber youtube=’http://www.youtube.com/watch?v=iCSfRRoiuA4′]

[youtuber youtube=’http://www.youtube.com/watch?v=tQT6e33BNuM’]

Burpees with rotating squat jump:

[youtuber youtube=’http://www.youtube.com/watch?v=GtBPSB1xiDo’]

I could actually go on and on with my list of favorite exercises because I like to work every part of my body and there are really only a few moves that I still don’t like – JUMPING LUNGES!!!

What are some of your favorite exercises?  Do you like to do different variations?

Happy Sunday!

Kim