Category Archives: Hamstrings

BOSU, Butt, Chest, Core, Fitness, Hamstrings, Lunges, Push-Ups, Running, Treadmill, Triceps

BOSU Fun (4/13 – 4/19)

April 19, 2014 Kim 44 Comments

This week the daily 44s were all about my favorite piece of equipment –

Sunday 4/13 – 44 curtsy lunge on upside down BOSU.

After 44 on my right leg, I had to switch feet and do another set!!

The pictures were actually after Hunter and I did his first 60 minute run!!! We ended up doing 61 minutes so we could do an even 6 miles!!! For the run we did a 5 minute run/1 minute walk cycle and he did great!!!

Monday 4/14 – 44 tricep dips on upside down BOSU.

By the 25th rep my arms were shaking – 44 of this move was no joke!!!

And, I decided to run a marathon!! Actually, I wanted to get in a long run of 2-3 hours. When I got close to 3 hours I thought I would keep going to 25 miles and then I decided to just go to 26.2!!!

26.2 miles – 3:40.57 + 0.8 easy miles

Tuesday 4/15 – 44 push-ups with one arm on the BOSU.

And, of course, I had to do 44 more with my right arm on the BOSU.

(I know I have on the same clothes from Monday’s pictures – Chris took the pictures on Monday morning before he left to go out of town for a few days!!)

I only did 22-24 on each side on my toes and the rest were on my knees.

I wanted to do an easier workout since my legs were tired from Monday so I did Poise-Core Training. It was a lot like pilates and a nice 45 minute workout!!

After school, I ran with the boys – 30 minutes (we did 3.25 miles) and then walked 0.25 miles. The first couple minutes were rough and I almost stopped but by the end I was happy I had gone with them.

Wednesday 4/16 – 44 side leg abduction on BOSU.

This was another one of those moves that I had to do one set of 44 and then switch sides to do another set!

I tried to hold each lift for a couple seconds and then control my leg on the way down – my base leg was shaky!!!

And, since the week was already about the BOSU, I did a couple of BOSU DVDs – BOSU Balance Trainer and BOSU Reactive Strength & Power. Both of these workouts had a mix of cardio, strength moves and some core work!!

Thursday 4/17 – 44 crunches on BOSU.

The start position was nice because it was a good back stretch!!

It wasn’t a big crunch (otherwise I would have rolled off!) but it was very effective!

And, I ran again!! 8 miles (63:03) + 0.5 easy miles.

Friday 4/18 – 44 BOSU butt bridges.

down (butt slightly off ground even in this position)

I liked this move – I don’t think I work my hamstrings as much as I should but this move definitely did the trick!

I did a fun DVD – Cross Training for Fitness. It is a lot of kickboxing with some great core work thrown in.

Hunter and I also ran. It was a 35 minute run but we ended up coin 36:51 so we could finish our 4th mile. Hunter is doing a great job with his training – so far he is still enjoying it and I love the time we spend running together!!!

Saturday 4/19 – 44 squats with a twist (holding a medicine ball) on upside down BOSU.

I did all 44 to the right side and then switched and did 44 more.

You can look back at the week and see that I did several moves with the BOSU upside down. If you have never tried using the BOSU this way, you should!! The balance challenge is incredible!!!

There are so many ways to use a BOSU – I think I will have to pick another week soon to focus on it again!!!

Weekly mileage 47.45 + 1.55 easy miles for a total of 49 miles.

Happy Saturday!!! Have a great Easter weekend!

Kim

Back, Biceps, Cardio, Core, Fitness, Hamstrings, Plyo, Running, Shoulders, Treadmill

Daily Moves 3/16 – 3/22

March 22, 2014 Kim 44 Comments

It might take me awhile to figure out how I want to do my Daily 44s since I’m not posting every day!!

Sunday 3/16 – 44 Squat thrust with 4 plank jacks

No other workout – Sunday is usually my day off if I take one for the week.

Monday 3/17 – 44 seated row with band

I ran 11 miles in 88:07 followed by an easy cool down mile.

Tuesday 3/18 – 44 windshield wipers with bender ball. This move is awesome for your entire core!!!

I counted a right – left as 1 rep. Not gonna lie – this move was hard for me!! I guess my core/obliques need more work!!!

Another long run (trying to get used to running on tired legs!) – 12 miles in 95:36 followed by 2 easy miles.

Wednesday 3/19 – 44 hammer curls while standing on wobble balls.

I used 10 pound dumbbells which was about as heavy as I could handle for that many reps.

I pulled out another DVD that I haven’t done in a long time – Shape Sculpt Your Abs. I did the entire 60 minutes plus the 12 minute bonus. I like that even though the title implies that it is just an Ab workout, it is really a full body workout!!!

Thursday 3/20 – 44 side lying hip abductions. This move was thanks to Nellie (Brooklyn Active Mama) and her Weekly Wednesday Workout. I have done a move similar before but this one had a slight variation – when you lift your leg, you pull it slightly back.

It didn’t take very many of these to feel it in my hip and outer thighs!!! And, you know I don’t want to be unbalanced so I flipped over and did 44 more!

I also got in my 3rd run of the week. 8 miles in 62:13 followed by 1.6 miles nice and easy!!!

Friday 3/21 – 44 Jefferson Dead Lifts. This move was brand new to me and I liked it OK since I like to find new things to try for my daily moves but I’m not sure I would do it regularly. I saw it on Tamara’s (Fitknitchick) Facebook page the other night and thought it would be fun!

You can see in the picture that the grip is different from a standard grip with one hand facing out and the other in.

I decided that since it seemed like one side was working a little differently I should flip around and do another set of 44 the other way.

I think that I prefer the straight leg dead lift to really target my hamstrings and butt!!

I did a new workout that I just won from Kim (BusyBod) “Thanks, Kim!!!” – The MashUP Conditioning DVD. This workout was intense!!! The idea is to work the entire body in a short time (longer if you combine segments). Each 15 minute segment consists of 3 parts – 5 minutes of strength based moves (also some agility involved). This is 5 moves for 1 minute each!

The next section was HIIT – 30 seconds on and 30 seconds off for 5 minutes. I’ve never done HIIT with that long of a rest but it was kind of nice.

The final 5 minutes was the mind/body connection – 5 primarily core moves for 1 minute each and you were encouraged to stretch as needed.

I did 2 (there are 7 total) of the Tempo segments for a 30 minute intense workout!!

Saturday 3/22 – 44 jump squats onto wobble balls. You know I’m loving my wobble balls and this was a fun way to do some jump squats!!!

I tried flipping them over and really working my balance but after nearly twisting my ankle twice I decided that it was challenging enough the way I did it!!!

And, I ran again this morning!!! 8 miles in 56:52 plus 2.2 easy miles. Today for the HappyFitMarch challenge we were supposed to run a mile and compare it to the past 3 Saturdays. I used my 8th mile today (I’ve been using my first mile which is never my fastest!) – 6:00 for the final mile.

Overall, it was a great week of 44s and working out!! I ran 4 out of 7 days for a total of 31 miles plus 6.8 easy miles.

Did you do any new moves or workouts this week?

Happy Saturday!!

Kim

Butt, Fitness, Hamstrings

One of Those Days

March 21, 2014 Kim 94 Comments

Today for my 44 I tried a new to me move that Fitknitchick (Tamara) shared on her Facebook page. It is called a Jefferson Deadlift and it really is different.

My version looked something like this –

And, because it seems like one leg works harder in the stance, I did 2 sets of 44 so I could work the other side equally hard.

Yesterday was one of “those” days. Do you know the kind I’m talking about? Not a horrible day, just a day that everything (and I really mean EVERYTHING) irritated me.

* pictures for my daily 44 – not the way I would have done them
* 9.6 miles – actually this went OK and I caught up on some of my reality shows
* no shower, just change into dry workout stuff to go clean the venue
* still no gas in my car!!!
* Chris & Hunter went with me to clean and set-up but that pretty much just got on my nerves because I had to tell them what and how to do things (because it should be done my way – right?!)
* noticed more floor issues – I’m sure it’s still related to flood (OK – not really a flood, just a LOT of water)

* call from a guy who gave us a bid for some work that was double what his estimate had been (and he is a talker!!)
* a bride who wants to book our venue but she wants me to give her several hours for free
* loud talkers at dinner (the boys) and there was some spitting involved (I might have taken my plate and drink out of the room for a bit)
* my bracket is already a mess and the tournament barely started!!

See, nothing major. Actually, most of it comes down to the fact that I like things to go my way and not much did yesterday.

Oh, by the way…Wednesday night I met a friend for dinner and this happened –

So I pretty much failed on giving up wine (and everything else) for Lent. I made it 2 weeks!!! (EPIC FAIL!)

It’s a new day and I am going to try and not be so cranky – it is Fun Friday after all!!!

Anyone else have days that you just feel cranky all day for now real reason?

Happy Friday!!

Kim

Butt, Fitness, Hamstrings

You Take the Good, You Take the Bad

March 6, 2014 Kim 1 Comment

Today’s 44 was inspired by the daily challenge for HappyFitMarch – set a new bridge PR.

Well, I don’t think I had a previous PR for bridge (not sure I’ve ever timed it) but I decided to do do alternating leg lifts for the 44 while I was holding bridge.

I counted a right & left as 1 rep – fun way to hold bridge for awhile!!!

I pulled out another DVD that I haven’t done in awhile – part of the 10 Minute Solution series – Tone Trouble Zones. This DVD came with a band –

I like to use the band/tubing for extra resistance and this workout was a good one especially for my upper back! I did all 5 of the 10 minute sections including the 10 minute stretch. I’ve mentioned a few times that I don’t always take the time to stretch but 10 minutes isn’t too bad and this was actually a nice treat today.

http://www.youtube.com/watch?v=EkFIPev-pz8

The summer that my parents were divorced, I lived with my grandparents. Every morning I watched The Facts of Life and wished that I could live with the girls at a boarding school!!!

I like the theme song – “You take the good, you take the bad…..” Such a very true thing in life every day.

Tuesday, I had to take some bad –

I went to our venue to clean and set up for an event and walked in to see the river floating through our place. After I figured out the problem and took care of it, I mopped up the water then went down to check out the creepy basement. Also flooded – water was still dripping down from the ceiling. Not my favorite way to start a day but thankfully it has been taken care of and last night I was over there and the floors don’t seem to be damaged from all the water.

Yesterday morning I had another appointment with the DR who did my vein surgery last April. I have 2 places (my left ankle and my right inner thigh) that have hurt pretty much every single day since last April when I had the initial procedure done.

This DR said it shouldn’t be hurting anymore but that she thinks it is all fine (I have lumps in both of those places that I can feel and they are STILL bruised). She said if it still hurts in about 6 months she will do some checking because it could have gotten into my muscles.

I’m not sure how I feel about waiting 6 more months since it has been 11 months already for something that was supposed to be “no big deal” and healed quickly. I think that I will give it about 2 months and then look into getting a 2nd opinion if it isn’t better!!!

Some weeks, the bad seems to outweigh the good but I know that every week is different and even the bad isn’t that bad in the big picture!!!

And, to end on a happier note, check out our weather forecast –

Minus the snowflake on Saturday, it looks awesome!! Look at Sunday and Monday – happiness!!!!

Happy Thursday!!

Kim

Butt, Cardio, Core, Fitness, Hamstrings

Being Fancy and a Much Needed Lazy Day

March 2, 2014 Kim 60 Comments

Today I did a fun 44. A little balance work and a little hopping – perfect. I did a single leg dead lift (slowly) then brought my knee in and hopped before repeating.

And, after I did 44 with my right leg I switched and did another set of 44 with my left leg.

Last night Chris and I did something that we don’t do very often – we got all Fancy for the Dining Out (military “prom.”).

It was fun to get dressed up but I’m glad we don’t do it every day!!! Chris’ mess dress (what he’s wearing) is actually the same one he wore when we got married almost 18 years ago!

It was a fun night! We didn’t stay out late because of the nasty weather that had been predicted. Thankfully even though the roads were slick when we came home, we got home before the heavier stuff came down.

We didn’t get the 6+ inches of snow that was forecast but we got lots of ice – we could hear the ice pellets hitting the deck and house for a long time last night. I’m sure it is super slick out now since it is only 3 degrees.

The good news about the weather – yesterday at drill (besides working at the base full time, one weekend a month, Chris has drill), they decided to cancel for today!!! And, Hunter’s special cello practice for today has been rescheduled so today turned into a completely open day.

I’m so excited that we got this “bonus” lazy day – we all needed it. Chris and I didn’t even get up till after 8:00 – that hasn’t happened in months!!! And my plans for the day are pretty minimal!! I think I will make a big pot of soup or chili for dinner and then a whole lot of nothing!!!