Category Archives: Fitness

Work Those Hamstrings!

September 27, 2012 Kim 1 Comment

The 43 today is one of my favorite moves! I LOVE dead-lifts!! Plus, I added in a row so it was a nice combo move to work hamstrings, butt, and back muscles.

I started standing up straight with 15 pound dumbbells in each hand. Hinge from the waist and, without rounding your back, lower down. Come up about halfway and perform row – really squeeze shoulder blades together when you draw your elbows in. Lower arms and slowly lift body back to upright, squeezing butt as you come up.

[youtuber youtube=’http://www.youtube.com/watch?v=0mc2XyG5PsE’]

For the rest of my work-out I did Les Mills Pump – Combat DVD. One of my very favorite work-outs when I only have about 45 minutes. I also did 2 quick 10 minute walks with a friend.

Now I have to get busy on the newsletter for Hunter’s school. It has to go home tomorrow and I haven’t started – I still have 12+ hours, plenty of time!!!

Kim :Aerobics:

Core, Fitness

5:15 AM?!

September 26, 2012 Kim

Today started very early!!! I’m subbing at Hunter’s school today so I had to get my work-out and 43 before I left. The good news is, it is only 7:00am and I’ve done my work-out and gotten ready for the day!! The bad news – I might have lost count during my 43 and done 10 extra – I figured more is always better! 😀

The 43 of the day was a roll-up or get-up. Start on your back with arms over-head and roll up. Pop up onto your feet with a jump then lower down and roll back to start.

[youtuber youtube=’http://www.youtube.com/watch?v=7tQ-WIfRcEk’]

(It is light out only because I had Hunter film my demo yesterday since I knew this morning would be early. I really did my 43 this morning!!)

If you want to make these more challenging, keep your hands behind your head the entire time. (Turkish get-ups)

After the 43 I did 2 of my favorites: Upper 20 and Lower 20 both part of Turbo Fire with Chalean.

6th grade – here I come!!!

Kim :Aerobics:

BOSU, Squats

Balancing Act

September 25, 2012 Kim

The 43 of the day is a strength move but because it is done on the BOSU ball it also works the core – Bonus!!! If you have never seen a BOSU ball before, it looks like this:

These can be found at Target, Walmart, Amazon and pretty much any sporting goods store. They are about $100. There are many exercises that can be performed using one of these!

The 43 was a simple squat (using the BOSU really took it up a notch). Put both feet in the center of the BOSU and squat with all of your weight in your heels. Hold the squat at the bottom and squeeze your butt on the way up. I decided to mix it up some and asked Hunter if he would mind demonstrating today – he was happy to help!

Hunter - BOSO squat — Hunter showing how hard it is to squat on BOSU

After the 43 squats I decided to try a real run. (It has been 6 weeks since I have run hard due to hip pain). I ran 4 miles in 25:36 and then did an easy mile for a total of 5 miles in 38:00. Sadly, my hip hurt the entire time. Good news – today is the day I finally saw my orthopedic surgeon. He suggested not running for a bit – we will wait on the MRI results to make a final decision on that!

Off to watch Jordan run a cross country meet.

Kim

Biceps

Biceps are Burning!

September 24, 2012 Kim

Since I did a tricep 43 on Saturday, I thought I would do a bicep 43 today. This one was a challenge!

Start holding a dumbbell in each hand.
Curl both arms half-way up (to 90 degrees).
Open arms out to sides (try to keep elbows close to body still).
Curl the rest of the way up then back down to 90 degrees.
Bring arms back to center and lower down.

[youtuber youtube=’http://www.youtube.com/watch?v=CwOFvvbxmMY’]

I used 10 pound dumbbells for this because I wanted to push myself. If I had to do even 1 more I think I would have needed to drop down to 8 pounds.

After that I did Jillian Michaels 6 Weeks to Six-Pack Abs. I always get a good work-out when I do one of Jillian’s programs!

Have a great week!

Kim

Treadmill

Hill Intervals

September 23, 2012 Kim

Today I needed to get in a good work-out and I decided to let my 43 be the work-out. I did a continuous movement (even the recovery is still in motion) interval work-out using my treadmill. I’m fortunate that my treadmill can go up to a 30% incline grade!!

I set my speed at 4.5 mph (13:20 minutes/mile) and kept that speed through-out. I started at 3% incline and used that incline as my recovery. I did 1 recovery minute and then 1 minute with a 30% incline until I had done 43 at the max incline. (I actually went just past the 86 minutes so that I could do 6.5 miles during the interval training – 86:19). I walked slowly with no incline until I finished 7 miles.

This work-out got my heart rate up and kept it up almost the entire time. It was AWESOME!!!