Category Archives: Core

Cardio, Core, Fitness

It’s Fall Y’all!!!

Today is truly a fall day -cold, damp and windy! I will take this kind of  day over a snowy day any time!!!!

The 43 today was great for working your entire core.  Start in a table-top position (on hands and knees). Extend right arm and left leg and hold (I held for  a 3-count) then pull elbow and knee together (crunch).  Extend and repeat.

Opposite Arm/Leg Extensions
Elbow-to-Knee

I did 43 on that side and then switched and did 43 with my left arm and right leg.  I tried to keep the movements slow and controlled so I could really work my core and obliques.

Today I started my final week of Chalean Extreme Burn Circuit.  After I do Burn Circuit 2 & 3, I will move on to the Push Circuit.  In Burn Circuit, the goal is 10-12 reps of each exercise.  In Push Circuit, you try to increase your weights and the goal is only 4-6 reps.  It is the month were you can really up the amount of weight you lift!

I also did Turbo Fire – Fire 30 so that I could get in a short cardio session with Chalean!

I think I will bake (shocking for me to bake again!) some banana bread for the boys to enjoy on this perfect fall day!

I’m looking forward to this evening when I’m hooking up with  a couple of friends for cocktail hour!!!  WooHoo!!!

Happy Thursday!!

Kim

Core, Fitness, Shoulders

Shakey, Shakey

Between the 43 for the day and my work-out, my arms are a shakey mess!!!   😀

For the 43, I did a twisting side plank.  I started in side plank and then twisted forward and down to work my obliques.  I felt it in my obliques, of course but also my supporting arm was shaking up a storm by the time I hit 43.

Side Plank
Twisting Side Plank

For this exercise, I did 43 on one side then switched sides and did 43 more.  I was overjoyed when I finished both sides!!

The rest of the work-out was Chalean Extreme Burn Circuit 3 – shoulders again!!!  For some reason, no matter how much I try, I can’t get past 15 pounds per side when I do shoulder presses.  I guess I will just keep on plugging away!

I’m fixing to get dinner in the crock-pot because I’m subbing 5th grade this afternoon and then Jordan has a band concert tonight so we will be on the go.

Enjoy your Monday!!!

Kim

Do y’all have an area that no matter how hard you train it doesn’t feel like you are seeing improvement?

Core, Fitness, Quad

Needles – Ugh!!

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I’ve been working on being positive since I got up today – I’m a little stressed because I have to get a filling in my gum/root today.  Not a big fan of needles in my mouth! :Cry-Out:  I keep telling myself – “It’s no big deal.”  See if that helps this afternoon!!!

I had a hard time deciding on the 43 for the day because ALL of my muscles were sore from yesterday’s circuit 43!  I love that kind of “pain”!!!!  For the 43 I ended up doing double leg drops with a band around my ankles.  Great ab and thigh work-out!!!

Double Leg Drops with Band

I started with my legs straight up, pulling apart against the band, feet flexed.  I dropped my legs for a 2-count and held them for a 2-count, as low as I could without arching my back, then raised them on a 2-count.  Abs were screaming by the end!!!

Today was another lifting day – Chalean Extreme Burn Circuit 3.  This one focuses on the shoulders and calves.  One of the great things with this program – all of the exercises usually have both an upper body and lower body aspect.  Double the benefit in less time!!!

Hope you have a fun Monday!

Kim

Does everyone dread dental work or am I just a wimp?

Core, Fitness, Treadmill, Yoga

Wobbling Trees

I figured since it is fall and the trees are blowing all over I would use that for my inspiration for today’s 43.  I decided to take the tree pose and amp it up by using this cute little wobble ball: (this one is part of the Firm fitness collection)

I did 43 tree poses, holding each for 30 seconds.  Because I was standing on the wobble ball, I had to tap my toe a couple of times.  I realized that my right leg has much better balance than my left!  I just alternated legs so it was a total of 43 and not 43 per leg.  I only paused long enough between each pose to switch legs and get my balance.  This worked every muscle in my lower body as well as my core and concentration!!!

After I finished 43 on the wobble ball, I did a tree pose with my right foot on the floor and held for 43 seconds and then repeated with my left foot on the floor.  Much easier without the wobble!!!

I started my second week of Chalean Extreme by repeating Burn Circuit 1.  I will spend 4 weeks doing the Burn Circuit before I move on.

I’m fixing to walk on my treadmill for awhile – not because I’m obsessed with working out but because I’m behind on Dancing with the Stars and I figure if I’m going to watch some mindless TV I might as well be moving, too!!

Enjoy your Wednesday!!!

Kim

Core, Fitness, Running, Treadmill

Treadmill Happiness

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I love my treadmill!!! :Happy-Grin:

I actually did two 43s today!  First I did a straight-leg sit-up holding an 8 pound medicine ball on my chest.  Then….I moved on to the FUN 43!  Treadmill intervals!!!

I warmed up for 0.5 mile at 8 minute pace.  For the 43 I did 0.1 mile intervals at 6 minute pace.  I ran 0.1 hard then back down to the 8 minute pace for 0.1 until I had done 43 at the fast pace (6 minutes/mile).  I ended up running for 9 miles in exactly 1 hour (plus a short cool-down).

Running is my favorite – I hope I can increase my running again soon!

It’s another subbing kind of day – 4th grade – WooHoo!

Kim