Category Archives: Cardio

Butt, Cardio, Core, Fitness, Pull-Ups, Push-Ups, Resistance Bands, Running, Squats, Treadmill, Triceps

Digging Deep for Motivation (1/25 – 1/31)

January 31, 2015 Kim 1 Comment

This week was one of those that I had to dig deep for motivation. Most days I ended up having a good workout once I finally convinced myself to get started!!!

Sunday 1/25 – 45 single leg front and back hops.

Clearly I wobbled around a lot and didn’t always do straight front/back hops but…I did 45 on my right leg and then switched to my left for another set of 45. This move will make your legs burn and get your heart rate up!!!

Monday 1/26 – 45 triceps push-ups on the weight machine bench.

Doing these on the bench made it comparable to having my knees on the ground – the only way I can ever do 45 of this type of push-up!!!

This was a short run day – 5 miles in 40:29 followed by and easy mile.

Tuesday 1/27 – 45 crunches with feet under weight machine bar.

I tend to forget about going back to the original way I learned when doing crunches but this move really does make you work!!

I decided to hop on the treadmill but didn’t know if I wanted to run. I walked 2 miles with a 10% incline. The 3rd mile I lowered the incline and did some weighted arm holds (out to side, straight up…). I finally decided to run for 3 miles (22:00 min) and followed those up with another 1.1 miles of walking. (like I said – digging deep for motivation)

Wednesday 1/28 – 45 standing leg lifts with small ball tucked into leg.

ready (barstool just to help with balance)

Of course, I had to switch sides and do 45 more.

Using the ball really made this a bigger challenge – it forces you to squeeze your glutes/hamstrings when you lift your leg.

I did Turbo Jam – Turbo Sculpt which is a nice mix of toning with some cardio.

Then I decided to run – 8 miles (59:59) followed by 1.25 easy miles.

Thursday 1/29 – 45 second hang from pull-up bar and then 45 jumping pull-up holds. (Hunter did the pictures for me later since by the time someone was here to help with pictures I was far to sore to attempt another rep!!!)

I’m not gonna lie – 2 days later my entire upper torso area HURTS!!!!

I did a workout that I don’t think I’ve ever done before – TaeBo T3 (Total Transformation Training). I just did 2 parts of this – Ignition & Acceleration – for about 45 minutes of work. I will definitely do more of these workouts!!!

Friday 1/30 – 45 straight leg bridges with feet on a stability ball.

Another day of running – 8 miles (63:36) followed by 1.35 miles easy.

Saturday 1/31 – 45 single leg squats on wobble ball.

That side wasn’t horrible but then I had to switch to my right leg. Single leg squats are one of the moves that still hurt my leg.

down (pretty shaky - hands were flailing!) — down (pretty shaky – hands were flailing!)

Single leg squats are always a challenge but doing them on a wobble ball really makes them difficult!!

I did another Turbo Jam DVD – 3T (Totally Tubular Turbo) – this workout uses a resistance band to get some great strength work!!!

I’m hoping that next week is the week I can get back to my normal early morning workouts – that should help my overall motivation!!!

Happy Saturday!

Kim

Cardio, Chest, Core, Fitness, Resistance Bands, Running, Squats, Thighs

Wimpy Week (1/4 – 1/10)

January 10, 2015 Kim 41 Comments

This week the workouts were wimpy and practically non-existent!!! I can’t remember the last time I’ve started January with so few days of working out.

Oh well, a little is better than zero!!!

Sunday 1/4 – 45 squat with one leg propped up to the side.

And, of course, I had to turn around and get the other side.

This move was also a nice hip opener.

I did an easy 5 mile run (40:30) followed by 1.25 super easy miles.

Monday 1/5 – 45 hops – front, back, out, in.

Quick and easy but better than nothing!!!

Tuesday 1/6 – 45 side running motion with one leg on a higher step.

I really did bring my knee up in more of a running motion – this was after the basketball game and I was ready for the day to be over!!!

I did the move with both legs on top (switched directions) but didn’t take a picture of my backside:).

Wednesday 1/7 – 45 side lying leg front and back (toe down in front and heel down in back).

move leg to the front and turn the toe down

And, don’t think I only worked one side –

Side 2 - move leg to front — Side 2 – move leg to front

By flipping the toes up and down, this move was a great one to work all parts of your hips!!!

Thursday 1/8 – 45 side knee lift with a side bend (band around ankles).

I counted a right – left as 1 rep for this move.

And, I’m thinking that 6 hours of putting up Christmas decorations including about 100 trips up and down the stairs should count as at least some sort of workout!!

Friday 1/9 – 45 alternating heel taps with hands reaching up and down. (I got this idea from Nellie on her Weekly Wednesday Workout and did my own variation).

right heel tap - reach arms overhead — right heel tap – reach arms overhead

left heel tap - reach arms down to sides — left heel tap – reach arms down to sides

I tried to keep this move a nice fluid move with my legs while my arms did a semi-circle as the went up and then down.

I actually ran – it was rough but better than nothing.
6 miles in 48:58 followed by 1.3 easy miles.

Saturday 1/10 – 45 chest press with leg abduction (band around ankles).

I liked this move since it worked so many large muscle groups!!!

I decided to try another workout – Cross Training for Fitness. I made it through 3 of the 15 minute sections before deciding I was done.

I have had a sore throat and sinus drainage all week which has hampered my workouts but I’m thinking that I’m at the point where I just need to suck it up and start pushing through!!! It’s amazing how quickly you can lose your current level of conditioning when you take some time off!

BTW – I do have on sweats/yoga pants/fleece and fuzzy socks in pretty much all the pictures – when it’s cold I live in this stuff. The minute I get home from any activity I put on my warm comfy clothes!!!

Happy Saturday!

Kim

Cardio, Core, Fitness, Lunges, Plank, Plyo, Quad, Running, Squats, Triceps

Almost Skipped a Day (10/12 – 10/18)

October 18, 2014 Kim 30 Comments

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.

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

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.

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.

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).

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.

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

BOSU, Butt, Calves, Cardio, Core, Fitness, Lunges, Quad, Running

Increasing the Daily Reps (9/14 – 9/20)

September 20, 2014 Kim 32 Comments

This week saw in a change in daily moves from 44 to 45. What’s one more rep of anything?!

Sunday 9/14 – 44 heel raises while doing a wall sit and holding up a 20 pound kettle bell.

Not gonna lie – my quads were burning by the time I finished these!!

Monday 9/15 – 44 super burpee (had to have something big for my last Daily 44.)

To do the move: jump back into plank – push-up – jump legs in and right – jump back to plank – jump legs in and left – jump back to plank – jump feet in to hands – jump back to plank – plank jack – jump up to standing – do 8 fast feet. Hooray – 1 rep is done!!!

10 of these would have been OK but 44 was tough!!!

And I’m finally back to normal workouts!!! I started a new program – PIYO – Align the Fundamentals. Not sure how much I’m going to like it but I will give it a try!!!

Tuesday 9/16 – 45 minutes of running (to see how far I could get).

I did 7.43 miles in 45 minutes (7:23, 6:17, 5:51, 5:34, 5:39, 5:54, 5:50 and 6:01 to finish the 8th mile)

I haven’t run hard like this in awhile so I paid the price for this run for the rest of the week – stairs were rough until yesterday and my shins were very tight!!!

Wednesday 9/17 – 45 crunches while on a BOSU with a stability ball between the ankles.

You can see in the pictures that I had to keep my hands on the side of the BOSU – I didn’t hold the entire time but I sure did have to hold a lot for balance!!!

I also did 2 more of the PIYO workouts – Define Lower Body and Define Upper Body.

Thursday 9/18 – 45 plie with hands touching the floor – spring up onto toes and reach hands up.

up onto toes - reach hands up — up onto toes – reach hands up

This was another day of PIYO – Sweat. I looked ahead at the way the program is laid out and it just repeats the same workouts from this week over and over for a few weeks – not sure that I will do this program as it is written!!!

Friday 9/19 – 45 curtsey lunge with hop to opposite leg and another curtsey lunge – stay low the entire time. (right-left = 1 rep)

Then I did one of my favorite workouts – Turbo Fire!!! I did Fire 55EZ (not to be confused with easy!!). Fun way to start the day.

Saturday 9/20 – 45 mountain climbers in low plank.

I let Hunter do the demo since he is the one who told me about this lovely move!!! It was hard but I liked it!!!

So, this wasn’t a super hard week of workouts but it was nice to be back in the routine!!!

Happy Saturday!

Kim

Cardio, Fitness, Running

A Week of Fun (7/27-8/2)

August 2, 2014 Kim 24 Comments

This week the 44s were all about having fun!!!

Sunday 7/27 – 44 sets of 10 jumps on a Pogo Stick!!

So, I did a total of 440 jumps (plus some more just because it was so much fun). Jordan and Hunter also tried the Pogo Stick – Jordan was a natural and Hunter struggled to get more than 2 jumps but has practiced during the week and is up to about 30!!! Chris jumped once and said that was plenty!

Monday 7/28 – 44 “hopscotch” jumps – start on right foot – hop front to both feet – back to left – front to both – back to right for 1 rep.

This was fun even though my balance was a bit off!!!

I started the Lean Circuit in Chalean Extreme and did Lean Circuit 1. This is the circuit that really pushes you as far as lifting heavy for more reps – I have been pretty sore this week!!!

It was also a run day – 6 miles in 41:58 + 2.25 easy miles.

Tuesday 7/29 – 44 power skips with a step back. Skip by pushing off left foot then stepping back with left foot.

Jordan did the video and totally cracked me up!!! He said, well you do it – so I did even though it was afternoon and I had on real clothes!

I did 44 with my left leg and then 44 more with my right.

This was another run day – 6 miles in 40:55 + 1 easy mile.

Wednesday 7/30 – 44 Carioca – right over left – right behind left for 1 rep. Do all reps with right leg leading then another set of 44 with left leg leading.

Back to heavy lifting – Chalean Extreme Lean Circuit 3. I didn’t realize that I did circuit 3 instead of 2 until later in the week – oh, well!!!

Thursday 7/31 – 44 shuffle jacks.

I did 44 sliding right and then 44 more with a left shuffle.

It was also a run day – 5 miles in 34:27 + 1.9 easy miles.

Friday 8/1 – 44 front – back hops.

I loved this move – it went fast but it was a great way to move and have fun!

I did another round of Chalean Extreme – Lean Circuit 2. I thought it was supposed to be circuit 3 and then realized I had done the wrong one on Wednesday – it doesn’t really matter though – they all got done!!!

Saturday 8/2 – 44 fun run step. Run front – back with right foot and then do a set with the left foot.

Even though I look like a goof, I loved this move – super fun!!!

And, I ran again – 8.3 miles in 59:24 (I wanted to see what I could do in an hour without killing myself!) + 1 easy mile.

This week was a little different – I had to shorten a lot of my workouts (the actual time) because I worked enrollment for the school and had to be showered and out the door by about 6:40. Thankfully the boys all helped me get my videos done later in the day!!!

Happy Saturday!

Kim