Category Archives: Butt

Butt, Core, Fitness, Hamstrings, Lunges, Quad, Recovery

Taking it Easy (8/31 – 9/6)

September 6, 2014 Kim 40 Comments

This week was all about taking it easy with the workouts after last weeks high mileage. And, my legs needed the break – they were tired!!!

Sunday 8/31 – 44 jump lunges (straight up and down in lunge position).

This was a fun way to get the heart rate up!! It was hard to catch a good picture of me jumping:)

And, then I had to switch legs and do some more jumps –

Hunter did a pretty good job snapping a picture while I was in the air!!

Monday 9/1 – 44 reverse lunge to single leg T-stand.

push off heel of right foot and come up to T

My right hip was dying by the time I finished all 44 of these!!! And, then I had to work my left hip!

Can you tell that my balance isn’t as good on my left side? I’m not very parallel in that last picture!!!

Tuesday 9/2 – 44 front step to runners lunge.

step front with right leg - all the way down (left leg should be straight - that's about as straight as mine gets!) — step front with right leg – all the way down (left leg should be straight – that’s about as straight as mine gets!)

Push off of right foot back to standing –

I did all 44 with my right leg and then shared with my left!!

I did Fat Burning Pilates (very low impact) and then walked with a 9% incline for 3.25 miles.

Wednesday 9/3 – 44 pulsing lunges with foot on stability ball.

left foot on ball - down — left foot on ball – down

The hardest part of this was staying balanced and not toppling over!!!

right foot on ball - down — right foot on ball – down

Today was Turbo Jam – Ab Jam (this was a fun ab workout that I always forget about!) and 4.4 miles walking at 9% incline.

Thursday 9/4 – 44 stationary side lunges with one foot on a wobble disc.

down (although this picture doesn't show me down very far!) — down (although this picture doesn’t show me down very far!)

I did all 44 to the right and then switched feet so I could do more!

I pulled out a DVD that I rarely do – Shape Pilates. I did all 4 of the 15 minute sections for a decent workout.

Friday 9/5 – 44 step-ups onto foot stool.

And, because I’ve been way more tired than normal this week, I actually slept till 6:00 instead of getting up to workout!

Saturday 9/6 – 44 single leg squats with opposite leg extension. (and because I’m super classy, I’m going to show you the pictures I took in my bathroom mirror after my shower)

These were hard – between staying balanced and trying to coordinate the move it was a nice little challenge!!! And, I don’t want my legs to feel left out of a move so I did another set of 44 on the left leg.

No running this week – I will probably do a couple super easy runs early next week and then hopefully be ready for Thursday!!!

Happy Saturday!

Kim

Biceps, BOSU, Butt, Core, Fitness, Push-Ups, Running

Tired Running Legs (8/24 – 8/30)

August 30, 2014 Kim 32 Comments

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

lift legs up (squeeze butt) keeping heels together

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

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)

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).

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).

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.

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

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.

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

Butt, Fitness, Running

Stability (6/22-6/28)

June 28, 2014 Kim 42 Comments

This week I used my stability ball and focused on the butt – I ended up doing a lot of new moves and some of them were HARD!!!

Sunday 6/22 – 44 stability ball kick back toner.

Start by placing your hands on the ball – and kick right leg back.

Pull your right knee in to the ball –

Repeat for 44 reps and you will feel this in both legs – your left leg will be shaking!!! And, of course, you don’t want to be off balance so this has to be done on the other leg!!

I will definitely be doing this move more often!!!

Monday 6/23 – 44 hip lifts on stability ball.

This move looks fairly simple but after about 20 you will feel your butt and hamstrings a lot!!

This was a lifting day – Chalean Extreme Burn Circuit 3. Ready to move on to the next phase!!

And, I did a 10 mile run in 76:56 followed by 1.8 miles easy.

Tuesday 6/24 – 44 plank with shins on stability ball and alternate leg lifts.

This was hard to do and hold plank – my butt hurt, my arms were shaking and my core was burning – all signs of a good move.

I did another 10 mile run (76:15) followed by 1.6 easy miles.

Wednesday 6/25 – 44 side leg pulls on stability ball.

Start by leaning on the stability ball with your left side and extend your right leg to the side –

Pull your right knee in to the ball and hold for a 2-count –

After your right hip is dying (or when you complete all reps – 44) then switch sides to go again!!!

This move is another one that I will be doing more often – it was a great way to really work my hips!!!

I finally started the next phase in Chalean Extreme – Push Circuit 1. This phase involves heavier lifting with fewer reps. I have been sore the past couple of days so that is good!!!

And, I pulled out one of my 10 Minute Solution DVDs – Kickbox Bootcamp. This one is fun because the 5 sections are all a little different and it is a great whole body workout!!!

Thursday 6/26 – 44 single leg dead lift with one leg on stability ball.

This move was much harder than it looks!!! Keeping myself balanced was a huge challenge!! And, you know that I can’t just work one side!!

This was another 10 mile run day (I’m not sure why I did 10 miles every day I ran this week – just the amount that fit into my day!!) in 77:12 followed by 2.25 easy miles.

Friday 6/27 – 44 reverse leg lifts on the stability ball

Not gonna lie – this was one of my favorite moves of the week!!!

And, it was a lifting day!! Chalean Extreme – Push Circuit 2. I think I did heavier weights for shoulder presses than I ever have (not saying a lot but…..)!!!

Saturday 6/28 – 44 stability ball leg squeezes with a butt lift.

squeeze and lift your butt - hold for 2-count before lowering — squeeze and lift your butt – hold for 2-count before lowering

This move was great for the butt and inner thighs!!!

And, since we had to go clean for the 3rd day in a row at the venue, I decided to run through town and let Chris start the cleaning!

It was exactly 10 miles at an 8:30 pace (humid and muggy)!!! And, I didn’t have to clean – running beats cleaning any day!!!

Happy Saturday!

Kim

Back, Butt, Core, Fitness, Lunges, Running

A Little Bit of Everything!! (6/1-6/7)

June 7, 2014 Kim 33 Comments

This week was full of running, weights, kettle bells for the daily 44s and of course – Hunter’s half marathon!!!

Sunday 6/1 – 44 standing chest presses with kettle bell (17 pounds).

Then it was 7 miles in 53:16 + 2 easy miles.

Monday 6/2 – 44 pile squat with kettle bell row (20 pounds).

Because I was so sore from all of last weeks workouts I thought about not lifting but…..

I did Turbo Jam Cardio Party 3 to kind of work out the kinks. Then I was ready to go with Chalean Extreme Burn Circuit 3 (heavy shoulder work – joy!!!).

Tuesday 6/3 – 44 Russian twists with kettle bell (14 pounds).

I counted a right-left-right as 1 rep. Russian twists are never my favorite and adding the KB made them really hard for me!!!

And, it was another running day!!
15 miles in 1:56.37 followed by an easy 0.75 miles.

Wednesday 6/3 – 44 jump squats with kettle bell behind my head (20 pounds).

I had a video but technical issues so I went with the picture instead. Just know that jumping and landing in a squat without beating myself to death with the KB was quit challenging!!!

This was a double workout day!!!

First, Chalean Extreme Burn Circuit 1 – thankfully it wasn’t quite as painful as last week!!!

Then, I had to run since it was National Running Day!!!
5 miles in 34:56 + 2.3 easy miles.

Thursday 6/5 – 44 box step-ups with kettle bell (20 pounds). This is a move that Josie @ Yum Yucky did the other day (minus the kettle bell) as part of her full body fat burning challenge.

And after my left leg was shaking then I had to do a quick stretch and switch sides!!!

This move was HARD!!!

I did a DVD that I haven’t done in ages – Quick Fix Total Mix. This has 9, 10 minute workouts. I only did 6 because that’s all I was feeling – 2 different ab workouts, 2 for the butt and 2 for legs and arms!

Friday 6/6 – 44 alternating lateral lunges with kettle bell – figure 8s (20 pounds).

I liked this move!! I counted a right lunge/left lunge as 1 rep and just moved the KB in a slow controlled way!!

And, I ran again!!
7 miles in 47:50 + 2 easy miles.

Saturday 6/7 – 44 knee repeaters.

(clearly not me – for some reason I can’t get my videos to load right now)

I love this move – it is a great warm-up for the day. And of course, this is a move that had to be the same on both sides!!!

And, the rest of my workout is fixing to take place!!!

Hunter and I are off to the races. We are running Storm the Dam half marathon. It is a trail race so that will be new for me.

I am so excited to run with Hunter in his first half – it will be awesome!! Hopefully he will share about his training and race experience soon!

Happy Saturday!!

Kim

Back, Butt, Core, Fitness, Plank, Running

A Lighter Week in Anticipation of the Big Race!! (5/4 – 5/10)

May 10, 2014 Kim 39 Comments

This week was a much lighter kind of week for me because I wanted to rest my legs as much as possible since today is the big day!!!

Sunday 5/4 – 44 plank on stability ball with knee to elbow.

I did all 44 with my right knee and then switched and did 44 more!!

Just holding plank on the stability ball was hard – pulling my knees in was brutal!!!

Monday 5/5 –44 supermans on stability ball with alternate leg lifts. A right leg lift with superman and a left leg lift = 1 rep.

ready - the easy part — ready – the easy part

This was a walking day – 5 miles at 7.5% incline in 75 minutes. I wanted to do something but nothing too challenging!!

Tuesday 5/6 – 44 medicine ball crunches on a stability ball.

Pilates was a good choice for a workout that wasn’t too difficult – Burn and Firm Pilates.

Wednesday 5/7 – 44 reverse crunches with the stability ball under my legs.

Not gonna lie – just holding onto the ball was a challenge!!!

And, because I was super excited about the new shoes I received on Tuesday (I won some Mizuno Hitogamis from Jacqueline @ Skinny Chick Blog), I had to get a run in.

Just 3 miles nice and easy (25:25) with another 0.75 to cool down. I think I’m going to enjoy these shoes for lighter runs/speed work.

Thursday 5/8 – 44 hip raises on stability ball.

This is one of those moves that seems like it will be easy but you will definitely feel it after a few reps!!!

I took the day off from working out – trying to rest my legs some and I knew that I was going to spend about 4-5 hours on my feet cleaning and ironing at our venue so I decided to skip my normal workout.

Friday 5/9 – 44 stability ball squats – barely touch the ball with your butt and come up just a few inches so that you are in a squat the entire time – OUCH!!!