Monthly Archives: October 2012

Back, Fitness

Complete Muscle Failure

I’m having a hard time typing this because my arms are so shaky from my work-out – not gonna lie – I love it!!!  The 43 really shouldn’t have been hard but I’m trying to  push myself by increasing the amount of weight I lift so it was tough.

I just did 43 basic up-right rows.  Sounds simple, huh?  Start by standing with a dumbbell in each  hand palms facing body.  Pull weights up to chest height then push them down (like zipping up and unzipping a jacket).  I started with 15 pounds in each hand and after 30 reps I had to drop down to 12 pounds to finish the 43.  I figured it was much better to finish with a lighter weight than to let my form suffer!!

[youtuber youtube=’http://www.youtube.com/watch?v=Bpeao1cm67Y’]

Hunter offered to do a demo today.  I know his right arm isn’t completely in line with his left but it is because he just got his cast off (broken wrist) a week and a half ago and is still trying to strengthen his arm.  I love how serious he looks!!!

I was already shaky after the 43 but went ahead and did the rest of my work-out: Chalean Extreme Burn Circuit 2.  If you have never done Chalean Extreme, I highly recommend it!!!  She focuses on lower reps and higher weights.  I went through this program a couple of years ago and it is  the first time  I really tried to do more than 8-10 pound weights.  Now I regularly use 20-30 pounds!!! (therefore, the shakiness while typing)

I’m off to enjoy Fun Friday!!!

Kim

Cardio, Fitness

100s!

I thought my 43 today was a challenge – then…I did the rest of my work-out – I’m not sure which one was harder today!

For the 43, I did a tuck roll with a stability ball.  Start with tops of feet/shins on stability ball in plank position.  Roll the ball forward, tucking your knees up to your chin. Extend legs back to start.

[youtuber youtube=’http://www.youtube.com/watch?v=hg4HYtkFKj4′]

After that, the real fun started :Happy-Grin:

Instead of running, lifting or doing a DVD today I just decided to do 100 of each of the following.  After my warm-up, I started and did not stop until I was done with the final activity – 30 minutes total (not counting warm-up and cool-down).

  1. Jog in place
  2. Jumping jacks
  3. Right punches to corners – bounce and turn from left to right corner as you punch
  4. Left punches to corners
  5. Alt. front kicks – with bounce and opposite hand touching toe
  6. Alt. back kicks – look back over shoulder each time
  7. Crunches on stability ball
  8. Alt. quadricep extensions while sitting on stability ball – hands behind head – feet flexed
  9. 3-step with knee lift – step to right then to left
  10. Stiff leg dead lift
  11. Alt. front knee lifts – with bounce and opposite elbow touching knee
  12. Alt. side bends
  13. Butt kicks
  14. Step out to squat – step right and squat then step left and squat
  15. Right knee repeater
  16. Left knee repeater
  17. Jog in place
  18. March in place

Fun to turn on some music and bust this out but it was no joke!

On with the day!

Kim

Butt, Fitness, Quad, Squats

Make it Harder!!!

Today the initial part of the 43 was fairly easy – a squat off a step.  However, I wanted to make it more challenging so I held an 8 pound medicine ball over my head the entire time. After 86 squats (43 per side), the place I felt it the most was my triceps and they were on FIRE!!!

The move was to start with both feet on a step.  Lower the right foot off the step and squat.  Step back up with right foot and lower left foot.  Squat on the left and return to start for 1 rep.  Repeat for your desired goal – 43 for me – keeping arms extended straight overhead with a medicine ball, dumbbell or even no weight the entire time.

[youtuber youtube=’http://www.youtube.com/watch?v=tk-QxT3_HZ0′]

I wanted to get back into a better weight lifting routine so I started Chalean Extreme     back up .  I did Burn Circuit 1 and I’m sure that I will feel every rep tomorrow!! After that I decided to get in a quick cardio session so I did Turbo Jam – Cardio Party 2.  I love days that I have a time for a little extra training!

Have a great Wednesday!

Kim :Aerobics:

Fitness, Push-Ups, Running

Keep Pushing!

Today was another variation of a push-up for my 43.  There was a time when I couldn’t do even 1 push-up but over time I have built up to 43 (+).

The move today was a walk-out to a push-up.  Start standing with feet together.  Roll down and place hands on floor near feet.  Keep legs straight and walk hands out to plank position.  Perform push-up then walk hands back to feet and roll up.  Repeat!

[youtuber youtube=’http://www.youtube.com/watch?v=7VyaOYmVz14′]

I guess I did OK because when I finished Hunter said “Wow – you didn’t even take a break!”

After my 43 I decided to test my hip on the treadmill again.  I did 5 miles at 6:30 pace and then jogged 2.5 more miles.  I think my hip hurts less than last week when I ran so that is a bonus.  I can tell I have lost some serious conditioning over the past couple of months that I have had to lay off running.  Hopefully I can start running more again soon!

Gotta dash – got a last minute sub job!

Kim

Fitness, Quad

Home Sweet Home!!!

No matter where I go, I’m always happy to be back home.  Today was another day in the car – it was a very quick trip to Texas!!!

I wanted to get my 43 done even though I was traveling so I did another fun car exercise.  (I’m pretty sure this one could not be done without using cruise control!)

I did a version of a wall sit.  Basically, I lifted myself off of my seat and held that position for about 15 seconds – 43 times.  I only lowered for 3-5 seconds between reps.  I totally felt this in my quads and a little in my shins.  I did make sure not to put the weight in my arms on the steering wheel – I wanted my legs doing the work.

I’m sure it looked a little odd to people that I passed but at least I got my 43 done!!!

Glad to be home! (and get back to really working out)

Kim