Category Archives: Plank

Butt, Core, Fitness, Hamstrings, Plank, Resistance Bands, Running, Thighs

Therapy Moves (12/7 – 12/13)

December 13, 2014 Kim 71 Comments

This week a lot of the daily moves were from PT – not sure that any of it is helping but I am running again so I will keep trying these things!

Sunday 12/7 – 45 single leg inner thigh raise with foot tap.

I’m supposed to be working on single leg moves while working on keeping my alignment straight. (Notice Hunter working in the background?? Nice, huh?!)

Monday 12/8 –45 plank (elbow) with knee in to leg lift. (right – left = 1 rep)

I haven’t done any planking in over 3 weeks so this was tough!!!

It was a running day!!! 7 miles in 55:50 followed by 1.5 easy miles.

Tuesday 12/9 – 45 back kicks.

After the first set of 45 I had to switch sides and do 45 more.

I did a DVD that I hadn’t done in a long time – Reebok Cardio Tone. This was just over an hour of cardio based toning – fun times!!!

Wednesday 12/10 – 45 medicine ball crunches with legs straight up and hands holding ball reaching to feet.

And, another day of running!!! 8 miles in 63:57 followed by 1.5 easy miles.

Thursday 12/11 – 45 single leg squat while on a step – push leg off ground down in front of step.

The left side wasn’t too bad! But, then I had to switch and do the move on my right leg (the one with all of the problems!!).

You can tell that I couldn’t go nearly as low on this side:(

I did a weight lifting DVD – Get Ripped & Chiseled. WOW!!! I haven’t lifted in over 3 weeks and I have been sore for the last 2 days! Love it!!!

Friday 12/12 – 45 front straight leg lifts with small band around ankle.

Part of the challenge on this is to stay straight (trying to work on my alignment). BTW – I noticed after the fact that I had my T-shirt on backwards – classy!!!

This was my 3rd running day of the week!! 6 miles in 48:00 minutes followed by 1.4 easy miles.

Saturday 12/13 – 45 back leg lift with band (my special therapy band:).

Still trying to work on balance with good alignment!

The rest of the day consisted of about 6 hours of shopping, a cello concert at the library, and a couple of hours of cleaning and ironing at the venue – not a true workout but lots of moving!!!

I’m not running the speeds or distances that I really want to run but I”m happy that I’ve been running again!!!

Happy Saturday!

Kim

BOSU, Butt, Chest, Core, Fitness, Plank, Running

Still Not Running (11/2 – 11/8)

November 8, 2014 Kim 40 Comments

Sometimes as runners/athletes we make choices based on what we want to do and not what we should do – at least I know I’m like that. This week was one of those times – I just tried to do what I wanted as far as working out. It didn’t really work but…..

Sunday 11/2 – 45 machine gun kicks.

balance on right leg - left leg kicks — balance on right leg – left leg kicks

These go quickly – the challenge is supporting yourself on the standing leg and staying balanced while moving your leg back and forth!! And, both sides have to be worked equally –

This move is actually one I learned from TaeBo!!!

After a week almost completely off and a couple other minimal weeks, I decided to try and run. It wasn’t great but I pushed through and did a slow 5 miles. (sometimes I’m not very smart!!!)

Monday 11/3 – 45 star crunches – right hand to left foot, down, left hand to right foot = 1 rep.

Return to extended position then switch sides –

And, since I was already working my core I decided to do TaeBo Insane Abs. This workout always makes me sore for a few days!!!

Tuesday 11/4 – 45 standing crunches (hold each crunch about 3 seconds).

round and squeeze - blow all the air out and hold — round and squeeze – blow all the air out and hold

I really like standing crunches like this even though it looks a little odd!!!

I wanted to run again but it only took about 3 steps to realize that wasn’t going to happen. So I walked 6.35 miles at a 10% incline.

Wednesday 11/5 – 45 elbow plank with knee tap to a leg lift – alternate sides (right – left = 1 rep).

Return to plank then do left side –

This ended up being a LONG time to hold plank by the time I did all 45 reps!!!

I pulled out another older DVD – Denise Austin: Personal Training System. Many years ago this was my go-to workout when I had a stress fracture in my foot and we were traveling – 20 minutes of cardio, 10 minutes upper body, 10 minutes lower body, 10 minutes abs and 10 minutes stretching.

Thursday 11/6 – 45 fly to pull-over. (8 pounds because 45 is a lot!!)

bring arms back to certain and push weights together — bring arms back to center and push weights together

pull arms over head (don't touch the ground) — pull arms over head (don’t touch the ground)

Keeping this movement slow and controlled is the key (especially on the down part!!). My chest is still sore from this one!!!

I’ve mentioned before that I love the 10 Minute Solution DVDs. I chose Sculpt, Tone & Reshape with the Figure 8 for the workout. The figure 8 is a resistance band.

I like the combination of moves in the workout using the band!!

Friday 11/7 – 45 side plank dips on the BOSU. This move is a move I got from Nellie (Brooklyn Active Mama) and her weekly Wednesday Workouts.

Holding plank while lifting and lowering your hips is a challenge – holding the plank on the BOSU makes it an even better challenge!!!

And, I tried and failed at running again!! So I just walked 4.25 miles at a 10% incline.

Saturday 11/8 – 45 standing pilates leg circles.

to back – squeeze your butt at this point to help with balance!!

If you look closely you can see that my foot is barely off the ground. Even to close the circle (half circle actually) you keep it just above the ground.

I did all 45 on one leg before switching sides.

I like this move even though it is small – after several reps you will start to feel it in your thighs, core and butt!!

I’m not thrilled that I can’t run still but I guess I will just keep doing things that don’t make my leg hurt worse until I get some answers from the DR(s)!!!

Happy Saturday!

Kim

Back, Core, Fitness, Plank, Push-Ups

Daily Moves (10/26 – 11/1)

November 1, 2014 Kim 32 Comments

This week I did a new 45 every day but that was pretty much the only fitness that I was able to do. My body/mind is screaming for some cardio and sweating but……

Sunday 10/26 – 45 push-ups on the boat.

Best 45 ever because it was such a gorgeous day and I got my movement in while enjoying the last boat ride of the year!!!

Can’t beat the fresh air while doing some push-ups!!!

Monday 10/27 – 45 leg drops with a band pull.

I kept my upper body off the ground the entire time to make this move harder – it was definitely hard!!!

I did do The Firm – Cardio AbSession & Burn, Shape & Tone. This ended up being the same as the Cardio Core Fusion that I did last week with the fun pink balls –

Tuesday 10/28 – 45 side lying scissors while on wobble disc.

Over course I had to do another set while lying on the other hip.

I liked the added balance challenge from the wobble disc!!!

Wednesday 10/29 – 45 plank – partner hand slaps.

Because I’m not working out in the mornings my whole routine is off. On Wednesday I didn’t actually do my 45 until about 9:30 at night (rare to not do it first thing!!).

This move was fun to do with Jordan – he did awesome and completed all 45 with me – that’s a long time to hold plank since we counted 1 rep as 2 hand slaps!!

Thursday 10/30 – 45 bent over wide row with dumbbells (12 pounds).

up - squeeze shoulder blades — up – squeeze shoulder blades

This is one of those moves that always seems like it should be easy and it is until after about 20 reps!!!

Friday 10/31 – 45 double arm overhead press with dumbbell (15 pounds).

And, I look like the “stay-puff guy” because I have on so many layers in those pictures. Remember at the beginning of the week we were enjoying a final boat ride???

look - no shirt even! — look – no shirt even!

Well, Friday was COLD!! I spent the morning at the high school state cross country meet and needed every layer I had on plus some!!! The windchill was in the 20s!

Saturday 11/1 – 45 repeaters – knee up with a twist – knee up front = 1 rep.

Bring your knee up with a twist, return to start (tap toe if you need to), bring knee up in front for 1 rep. This move actually goes quickly and is at least a little bit of cardio.

Of course, you have to be equal and fair to your legs so set 2 is on the other leg.

By pumping my arms and moving quickly I did get my heart rate up a little for the first time in awhile!!! And, this move is great for your core because of the knee lift (get it high!!) and the twist!!!

Happy Saturday!

Kim

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.