Category Archives: Core

BOSU, Butt, Core, Fitness, Plank, Running, Triceps

A Weak Week (10/19 – 10/25)

October 25, 2014 Kim 28 Comments

This week was pretty light on the workout front. But I did get in some really fun 45s!!!

Sunday 10/19 – 45 side lunge (stay in wide position between).

I did all 45 to the left (just returning to the middle position in between. Then switched and did 45 to the right.

Monday 10/20 – 45 BOSU balances (start with hands on BOSU, feet on ground – raise right arm to side and left leg, hold then switch to left arm and right leg for 1 rep).

This move was HARD!!! I like it because it worked everything – triceps, shoulders, core, butt, quads, hamstrings….

I tried to run – 3 miles in 25:40 and then realized that my leg is hurt more than I thought so I ended up walking 4.5 miles with an incline.

Tuesday 10/21 – 45 twisting elbow planks (twist right, then left = 1 rep).

Return to middle then twist the other way –

This move was hard – 45 complete reps ended up being a long time to stay in a plank!!!!

I did a workout that I hadn’t done in a long time and it ended up being great – The Firm: Cardio Fusion. The workout uses these little balls –

I will definitely be doing this workout again!!!

Wednesday 10/22 – 45 twisting frog crunches with weighted (5 pound) punches. (right-left = 1 rep)

up - twist and punch right with left hand — up – twist and punch right with left hand

Return to the ready position and then go the other way –

I did another workout that I’ve always enjoyed – Cross Training for Fitness.

Thursday 10/23 – 45 back bow cross-over. This move is one I had never seen before until Nellie (Brooklyn Active Mama) showed it as her Weekly Wednesday workout. (another one where right-left = 1 rep)

up and squeeze - move to other side — up and squeeze

While in the up position, move your arms to other side –

moving over (dropped the legs a little:)

small break before moving back to the start — small break before coming up and moving back the other way

I might have adapted it a little (I used a wobble ball as my cross-over object instead of a yoga block) but this was a really good move!!!

Thanks to Hunter for doing the pictures for me on Friday morning since no one was around when I did the move Thursday!!!

Friday 10/24 – 45 leg abductions while balancing on upside down wobble ball.

I managed all 45 with my left leg without tapping my toe down – I wobbled and looked like a goof but…..

On this leg, I ended up tapping my toe down 2 times during the reps – my left leg balance isn’t as strong!!!

Saturday 10/25 – 45 stability ball side crunches.

After completing the first set of 45, I flipped over and did 45 more.

I’m hoping that next week I can get back to working out the way I like to work out!!!

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

Back, Butt, Calves, Core, Fitness, Hamstrings, Running

Ready for a Rest Day

September 27, 2014 Kim 30 Comments

There are lots of weeks that I don’t want to take a day off! This week, however, I’m ready for one!!!

I’m doing Brooke’s (Wrecking Routine) current workout – Boomer’s Burn so that will be part of my workouts for the next month – this week has been full of some great workout!!!

Sunday 9/21 – 45 single leg hip lifts (bridge).

And, I can’t just work one hip!!!

Not gonna lie – this was almost 10:00pm Sunday night. We had a busy day and it almost got away from me but I still got in my 45.

Monday 9/22 – 45 deadlift with wide fly.

I reversed the move and stood to complete one rep. I only used 5 pounds dumbbells because this move is challenging for me!!!

Today the Boomer’s Burn workout was strength mixed with cardio – nice!!!

Plus 6 miles of running in 46:48 followed by 0.65 easy miles.

Tuesday 9/23 – 45 arabesque leg lifts.

Staying balanced for 45 reps was part of the challenge!!! I switched sides and did some more!

I did PiYo – Define Lower Body and Define Upper Body. Maybe because I could hold the moves a bit better or something but I liked it a little more than I did last week.

Boomer’s Burn was all about intervals today!!!

Wednesday 9/24 – 45 elbow plank to pike.

I really liked this move!!!

Boomer’s Burn was strength work again – always a good thing!!!

And it was a running day – 9 miles in 66:34 followed by 0.75 easy miles.

Thursday 9/25 – 45 split leg calf raises with toes turned out. (I actually liked this move so much from one of the workouts from Brooke this week that I made it a 45.)

I’m not sure if it made a huge difference or not but I decided that I should do another set with my left leg in front.

ready fro another set (sometimes I like to close my eyes when I work out!!!)

I did a workout that I always forget how good it is until I do it – Core Fusion Body Sculpt. There is no jumping or even anything that gets your heart rate up but it is an incredible workout!!!

Boomer’s Burn was another interval workout – so fun to really have to push my speed!!!

Friday 9/26 – 45 fist bumps while holding boat pose.

This move went quickly but it is a great way to add a bit of a challenge to boat pose.

Boomer’s Burn was a great strength workout that really targeted the core.

And, I logged some more miles – 10 miles in 73:00 followed by 1.65 easy miles.

Saturday 9/27 – 45 standing bird dog with TaeBo bar.

This move requires lots of core strength because staying balanced while you pull your leg in and out is Hard!!

This was a modification on a move from Brooke’s program – I really liked this move!!!

Today is my “rest” day – just cleaning at the venue and hours of ironing!!

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

Core, Fitness, Foam Roller, Push-Ups, Resistance Bands, Running

Resting and Running (9/7-9/13)

September 13, 2014 Kim 42 Comments

This week was mostly about 44s and resting!!

Sunday 9/7 –44 cross body obliques (standing) – knee to elbow.

I tried to stay balanced on one leg the entire time I was doing this move – sort of a challenge!! And, I had to do the other side!

I like moves like this – and I love that Jordan is doing homework in the background without a shirt!!!

I did an easy 4 mile run just to shake my legs out a bit!!!

Monday 9/8 – 44 crunches while laying on the foam roller.

This move was sort of nice on the down part as a stretch!!!

Tuesday 9/9 – 44 chest fly in crunch position with a band. This move is one I adapted from Stuft Mama.

Basically I just opened my arms to the side and then up in front while holding my core tight the entire time!!

Wednesday 9/10 – 44 side lying scissors with legs.

I counted a right leg on top and right leg back as 1 rep. This move really worked my hips because I kept my legs off the ground the entire time.

And, of course, I had to flip over and get the other side!!

Thursday 9/11 – 44 wide push-ups with fingers pointing out.

And, I ran a race – The Patriot’s Run.

I didn’t get my goal (50 miles) but I run over a marathon and then called it a day (thoughts on the race on Monday!).

Friday 9/12 – 44 seated leg extensions.

This 44 almost didn’t happen. Chris and I had to go to Wichita to get stuff for his uniform at the BX and then I sort of forgot. Better to get it done at 10:00 pm than never!!!

Saturday 9/13 – 44 3 part stretch.

I did this early this morning before we left for Hunter’s very cold cross country meet which is why I have on about 3 layers of clothes!! The stretch was just what I needed after running Thursday and spending over 4 hours in the car on Friday.

Happy Saturday!!! (cold here – I hope this isn’t a sign of the coming winter weather!!)

Kim