Category Archives: Core

Side-to-Side (7/6-7/12)

July 12, 2014 Kim 42 Comments

This week the daily moves were all doubles! Since they were side-lying moves, each one had to be done on the right side and the left!!!

Sunday 7/6 – 44 side lying scissors (legs move front to back while stacked).

I counted a rep as moving the leg from front to back and back to front. And, even though the video only shows one side, I did a 2nd set of 44 on my other side.

And, since I took Saturday off, I got a nice run in.
10 miles in 71:04 +1.3 easy miles.

Monday 7/7 – 44 side lying double leg crunches.

And after 44 on this side, I flipped over for 44 more.

This is one of those moves that starts out fairly easy but after a few reps gets harder and harder!!!

For my workout I did Chalean Extreme Push Circuit 2. Then I pulled out a DVD I haven’t done in a long time – Shape Sculpt Your Abs. This was 45 minutes of cardio (with lots of ab work) plus 3, 15 minute ab sections – I should do this more often!!!

Tuesday 7/8 – 44 side lying hip abduction (top leg).

lift - heel should point slightly up — lift – heel should point slightly up

You can see why these were nice – I could keep my eyes closed!!!

By the end, my hips were burning!!!

This was another run day.
11 miles in 83:30 + 0.7 miles super easy.

Wednesday 7/9 – 44 crossed leg crunches (on your side, of course!!).

This move is great for your obliques. Having your legs crossed and lifting them also gives you a bit of hip work!!

I think that I got this move from one of my TaeBo workouts.

This was a double workout day – lifting and running!!!
Chalean Extreme Push Circuit 3.
12 mile run in 86:35 + 2 easy miles.

Thursday 7/10 – 44 lower leg lifts.

You can see that it isn’t a big lift but after about 10 you will feel each lift!!!

Don't want to be unbalanced! — Don’t want to be unbalanced!

I decided that after a couple of back to back longish runs, this should be an easier day. So, a really old workout came out – Denise Austin Fat Burning Yoga. I enjoyed the strength and stretching after all the lifting and running!!!

Friday 7/11 – 44 double leg lifts and pulls with band.

start - the easy part — start – the easy part

The main thing is to keep tension on your legs even in the start phase!!!

And – another double workout day – I’m sort of liking lifting followed by a run!!!

Chalean Extreme Push Circuit 1
A hard 8 mile run in 52:39 followed by 2.5 easy miles.

Saturday 7/12 – 44 Side plank hip drops.

I enjoyed the side-to-side moves this week!!!

I think my running for the week was just over 40 miles which makes me happy!!!

Happy Saturday!

Kim

Core, Fitness, Plank, Running

Focus on the Core (6/15-6/21)

June 21, 2014 Kim 36 Comments

This week I decided to make the daily 44 all about core work!!! I try to do some core work every week but this week I hit it even harder.

Sunday 6/15 – 44 oblique crunches with a leg lift.

I liked this move!!! I counted a left-right as 1 rep so it turned into a total of 88 crunches!!

Monday 6/16 – 44 alternating leg kicks while in a V-sit position.

This move required a lot of balance which is even more of a core bonus!! (I counted a right-left kick as 1 rep)

Still trying to lift weights consistently so it was Chalean Extreme Burn Circuit 3 (lots of shoulder work).

I also got in a nice hard run!!!
9 miles in 57:49 (6:26 pace) followed by 1.75 easy miles. I haven’t been running hard much lately but I still try to occasionally push my pace just to make sure I still can.

Tuesday 6/17 – 44 plank hold with a double knee tap.

I must be holding my breath in the bottom picture because my face is really red – oops!!!

I decided to follow Monday’s hard run with an easier run.
10 miles in 80:07 + 1 super easy mile.

Wednesday 6/18 – 44 “rope climbs” with legs extended.

This was a great move for keeping constant tension on the abs!

Lifting day – Chalean Extreme Burn Circuit 1 (last time through this circuit – next week I will start the Push Circuit!!).

I wanted a little more after lifting so I did The Firm – Skills, Drills & Thrills. This is a nice workout with a mix of cardio and toning using the wobble disc –

Thursday 6/19 – 44 plank with elbows on the wobble disc – step out with right leg, back in then pull the right knee in – repeat on left side for 1 rep.

I should have timed how long I had to hold plank while doing this – oh, well!!

And, I’m still trying to bump my running miles up so it was another day of running.
13 miles in 1:42.13 + 1.4 easier miles.

Friday 6/20 – 44 knee crunches while holding boat pose on wobble disc.

Can you tell how hard it was to balance? My arms were flailing the entire time just trying to keep me from falling over!!!

The only workout for the day was Chalean Extreme – Burn Circuit 2 (all about biceps and triceps) – I can finally do all of the tricep push-ups on my toes!!!

I knew that I had a long day of cleaning, moving furniture and ironing ahead (8 hours is what it ended up taking) so I didn’t do any cardio after the lifting!!! That ended up being a good choice!!!

Saturday 6/21 – 44 grab & crunch with medicine ball!! This was a fun new move. Start by laying on your back with your knees at 90 and a medicine ball (I used an 8 pound ball) resting on your legs –

Crunch up and grab the medicine ball –

Take the ball with you and extend arms over head –

Crunch up and place ball back on legs to complete 1 rep –

Not only did this work my abs/core – I felt this in my hip flexors a lot!!!!

I had planned to run again but woke up with a stabbing pain in my eye (gotta love sinuses!!!) so I decided to skip the run for now.

I just realized that my total mileage for the year (hard and easy miles) is just over 900. That is more than I had for all of 2013 – maybe learning to run easier is paying off!!!

Happy Saturday!

Kim

Biceps, Core, Fitness, Lunges, Push-Ups, Running, Squats

Balance Is Key (6/8-6/14)

June 14, 2014 Kim 51 Comments

This week my daily 44s were all about working on balance. I used my wobble balls for each move –

Sunday 6/8 – 44 leg abductions while standing on wobble ball.

You can see that I stood on the flat side for this move. And, after I did 44 abductions with my left leg I had to switch and do another set!!

I promise I really was standing on the wobble ball – sometimes the pictures don’t come out exactly like I want them to!!!

Monday 6/9 – 44 decline push-ups with my toes on a step and my hands on wobble balls.

Not gonna lie – this move was HARD!!!!

I’ve been lifting fairly consistently again with Chalean Extreme – this day was Burn Circuit 3. I also did a workout that I don’t do very often – ReeBok Cardio Tone. Pretty much this was my version of a recovery day!!!

Tuesday 6/10 – 44 squat pulses on stacked wobble balls (to make an actual ball) –

probably not super safe but..... — probably not super safe but…..

Just balancing on the stacked wobble balls was entertaining!!!

This move was a challenge!!! Once I actually got down into the squat position, I actually got about 16 pulses the first time and then 20 something the next time before falling off. Obviously, it took several attempts to get all 44.

And, it was a run day!!!
10 miles in 68:11 + 1.1 easy miles

Wednesday 6/11 – 44 side plank hip dips with elbow on wobble ball.

This move was hard – just holding plank while balancing on the wobble ball was a challenge!!! After I finally finished the first set I flipped over and had more fun!

Back to the weights – Chalean Extreme – Burn Circuit 1. Then I did one of my favorite workouts ever – Les Mills Pump – Combat!!!

Thursday 6/12 – 44 band bicep curls with wobble balls on band.

Adding the wobble balls made this move so much harder – it was a fun challenge!!!

I pulled out another DVD that I rarely do – Mari Winsor Pilates from Shape. It is a nice recovery type workout.

Friday 6/13 – 44 lunges on wobble balls.

another one that was hard to get into position for — another one that was hard to get set-up

This was hard to balance initially but once I got the position it was good. By the time I finished 44 my quads were burning!! The added balance challenge made it a lot different than a standard lunge. And, of course, I don’t want to be unbalanced so I switched sides and did another set of 44.

And, it was another running day.
10 miles in 79:18 (nice and relaxed today) + 3.1 really easy miles

Saturday 6/14 – 44 jump squats onto wobble balls.

This actually was a really fun way to do jump squats – the added balance challenge was great!!!

And, I wanted to get 3 days of lifting so it was another day of Chalean Extreme – Burn Circuit 2.

Lately I’ve been happy with my workouts – I’m trying to keep a mix of running, lifting and other workouts. In the next few weeks I will probably start to increase my running again – I have a couple of running events coming up and want to be ready.

How often do you work on your balance?

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

Core, Fitness, Recovery

Recovery Week (5/11 – 5/17)

May 17, 2014 Kim 50 Comments

This week has been all about recovering and resting. I have continued my daily 44s though!!!

Sunday 5/11 – 44 standing leg swings.

I actually did this move in my normal clothes since it is just a nice easy stretch!!! And, of course, if I do something with my right leg then my left leg has to follow along!

This was a great way to stretch out my achy hip flexors!

Monday 5/12 – 44 hip circles.

This move might look sort of goofy but it really was a nice hamstring/low back stretch and release!! And, I did 44 each direction.

Since I had to get up at 4:00 am on Monday to go clean and set-up our venue for a day (actually week) of meetings, I did this move early and then did a few more on Tuesday morning when Hunter could record me.

Tuesday 5/13 – 44 leg abduction with butt on foam roller.

Another great stretch for hips!!!

Wednesday 5/14 – 44 windmills – I went old school with this move!!!

I think that sometimes we forget how great these stretching moves really are – at least I do. I don’t always take the time to do them but this week they have been awesome!!!

I thought about doing a little easy run today but decided to give it another day or two – between my hips and my mouth (root canal on Tuesday) it was easy to continue the week of relaxing.

Thursday 5/15 – 44 froggy squat with extension. This move I took from the gorgeous Lindsay @ Cotter Crunch – she always has some fantastic moves, workouts, gluten free tips and inspiration.

up - the nice part! — up – the nice part!

Still resting but it was another day full of cleaning the venue – mopping and everything!!!

Friday 5/16 – 44 tuck and roll to work the abs.

About halfway through all 44 I was really feeling this – in my core and my hip flexors!!!

Saturday 5/17 – 44 side plank with leg raise.

Not gonna lie – after a week off this move was a challenge!!! And, you know I couldn’t stop after the first set of 44!

I’ve found that it helps if you look like a bright candy cane when you work out – strips are always good!!!

Actually, Hunter and I are fixing to get in his long run for the week. I hope it goes OK. This will be my first run (or any type of workout) in a week – record number of days off because I knew it was necessary. I think we are running for about an hour and 40 minutes so it should be fun!!!

Yesterday when I was reading blogs, my sweet friend Biz @ My Bizzy Kitchen had the nicest shout-out to me and sent lots of readers my way. Her words brought me to tears.

And, I have to thank Carly @ Fine Fit Day and so many of my bloggy friends for the overwhelming words of kindness that I woke up to this morning. The tweets, FB shares….all of it completely humbled me and left me without many words other than,

THANK YOU!! I feel honored to call each of you FRIEND!!

Happy Saturday!

Kim

Day With KT

Category Archives: Core

Side-to-Side (7/6-7/12)

Focus on the Core (6/15-6/21)

Balance Is Key (6/8-6/14)

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

Recovery Week (5/11 – 5/17)

Fitness – Food – Fun