Category Archives: Fitness

Back, Core, Fitness, Foam Roller, Hamstrings, Lunges, Plyo, Push-Ups, Running, Shoulders, Triceps

Fun with Workout Toys (4/5 – 4/11)

April 11, 2015 Kim 1 Comment

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.

hop back to curtsey lunge with right leg

Push off and hop back to top.

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 –

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

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.

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.

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!

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 – I 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.

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

BOSU, Butt, Core, Fitness, Foam Roller, Plank, Recovery, Running, Squats, Triceps

Rest (3/29 – 4/4)

April 5, 2015 Kim 14 Comments

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.

Return to center –

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.

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.

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.

Adding the balance challenge with the wobble balls was fun!

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

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.

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).

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

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

Core, Fitness, Foam Roller, Plank, Running

Mixing It Up Again (3/22 – 3/28)

March 28, 2015 Kim 23 Comments

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.

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

Monday 3/23 – 45 minutes on the elliptical.

Not 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.

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.

Return to the middle.

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.

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.

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.

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).

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!

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

Happy Saturday!!

Kim

BOSU, Calves, Core, Fitness, Lunges, Running, Uncategorized

Race Day – 50 MILES!!!

March 21, 2015 Kim 1 Comment

Today is race day – 50 miles!!!

The week was very light because I’ve been trying to rest up some before running for hours.

Sunday 3/15 – 45 side lying front leg pulses.

pull the top leg to the front (I can't get my leg straight out) — pull the top leg to the front (I can’t get my leg straight out)

I was laying in the sun because it was cold and I didn’t want to turn the heat back on!

Monday 3/16 – 45 squats with knee lift across body – hands behind head the entire time.

Squat again and then –

This move was really fun! Since I counted a right & left knee raise as 1 rep I ended up doing 90 squats.

Tuesday 3/17 – 45 BOSU step overs.

stand on BOSU with right leg - left leg steps front — stand on BOSU with right leg – left leg steps front

This move went quickly but my stationary quad was burning by the time I finished 45 reps (front-back-front).

Time to work the other leg! Start front.

I did an easy 5 mile run – 39:23 followed by 0.35 easy miles.

Wednesday 3/18 – 45 weighted pulsing lunges – set weights down, pick weights up.

To complete the rep, go back down and pick up the weights. Umm….this wasn’t my best idea since it ended up being 90 lunges total on each side!!!

And, back down to get the weights to complete one rep!!!

Thursday 3/19 – 45 oblique punches with legs up.

I liked this move – it was fairly simple!!!

Friday 3/20 – 45 boat poses with moving arms (out in front – up).

This was a great core challenge!!!

Saturday 3/21 – 45 quick back & forth calf pumps.

This was a quick back & forth move of my calves – a good stretch before my race. I took pictures of Hunter showing the move Friday morning before I left home so that all I had to do this morning was the actual 45.

Now, I’m off to run 50 miles!!!

Happy Saturday!

Kim

Back, BOSU, Butt, Core, Fitness, Lunges, Recovery, Resistance Bands, Running, Squats, Treadmill

Taking it Easy (3/8 – 3/14)

March 14, 2015 Kim 26 Comments

This week I took several days off because my legs were tired and I’m trying to rest some before next Saturday!

Sunday 3/8 – 45 sit-ups with my feet propped on the door.

Monday 3/9 – 45 rear leg lifts with band.

After one side has been worked over, it’s time to switch and hit the other side.

I did Turbo Jam – Lower Body Jam & Ab Jam – both fun workouts!!

Tuesday 3/10 – 45 reverse lunge to warrior 3.

I love how many muscles are involved in these 2 moves. And the balance challenge always makes me happy!!!

I did a 9 mile run in 68:35 followed by 1.2 easy miles.

Wednesday 3/11 – 45 crunches with a medicine ball toss (8 pound).

This was the start of taking a few days off since my legs felt tired. I still ended up with almost 20,000 steps after a day of cleaning and setting up at the venue.

Thursday 3/12 – 45 bent over tricep pulses.