Category Archives: Plyo

Back, Core, Fitness, Foam Roller, Hamstrings, Lunges, Plyo, Push-Ups, Running, Shoulders, Triceps

Fun with Workout Toys (4/5 – 4/11)

April 11, 2015 Kim 1 Comment

This week I used a variety of pieces of equipment and other workout “toys” for some of my moves – always fun to use items in different ways!!

Sunday 4/5 – 45 cross behind lunges (curtsey style) off of step – plyo move.

hop back to curtsey lunge with right leg

Push off and hop back to top.

I need to start incorporating more plyo moves into my workouts again!!!

Monday 4/6 – 45 double step – plank jack/tricep push-up.

I set my steps up end-to-end and put my feet on the taller one with my hands on the shorter one –

as you jump your feet back in go down into a push-up

This move was hard – the tricep push-up is what killed me!!!

I ran 10 miles (74:28) followed by an easy mile.

Tuesday 4/7 – 45 V-sit on vertical foam roller with open/close arms. This move is a variation of a move from Lindsay (Cotter Crunch) and her 3 New Core Moves – she did the move as a stationary move focusing on holding. I knew I couldn’t do 45 long holds so I adapted it.

start with arms out and legs out a little

This move might look easy but it was HARD!!!

I did Denise Austin’s Personal Training DVD – always a fun workout for the entire body!! I even did the stretching segment!!

Wednesday 4/8 – 45 hinged barbell pulls.

The key to this move was keeping everything still except the arms.

I only had time for 6 miles (44:17) followed by a cool down mile.

Thursday 4/9 – 45 side plank with a leg sweep front-back-front.

Move the top leg back to the front to complete the rep. This took longer than I expected – I had to pause a couple times before completing all 45 reps. And, then I had to flip over and do some more!

Bring that leg to the front to complete 1 rep! I guess I didn’t use any cool “toys” for this move – oops!!

I did Les Mills Combat – Ultimate Warriors – 60 minutes of fast paced punching and kicking!!!

Friday 4/10 – 45 shoulder presses with a chair. I was a slug and slept till 6:00 so I didn’t get my workout done early. I had my 3rd day of cleaning/set-up at the venue for the past 4 so I decided to do my 45 once I got to the venue.

I used one of our chairs – I held it in front of my chest with both hands (by the front legs) and pressed my arms overhead before lowering to a 90 degree bend. Sort of a fun way to work my shoulders!!

Saturday 4/11 – 45 sidearm triceps extensions.

Can you tell the pictures are after my run? I put my shirt back on for them since I’m not super happy with my abs these days.

I ran 10 miles (73:50) followed by 1.5 easy miles.

Do you like to experiment with new uses for standard equipment?
I like to use different pieces of equipment especially in new ways!!!

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.

Hunter let me take pictures of him demonstrating the move last night even though I didn’t do it until this morning!!!

I had more rest days this week than I like but sometimes that is just how it has to be.

Happy Saturday!!

Kim

Back, Core, Fitness, Hamstrings, Plank, Plyo, Running

Mixing Things Up While On Vacation (7/13-7/19)

July 19, 2014 Kim 59 Comments

Even though I was on a little vacation this past week, I still wanted to get in a good week of workouts. It was fun to just mix things up and do a variety of things using what I had available!!!

Sunday 7/13 – 44 cat-cow with a crunch.

Not sure why I don’t do this move more often – it was nice especially after spending a chunk of the day cleaning the venue!!!

Monday 7/14 – 44 Jumping Jacks with tucks.

This was a great way to get my heart rate way up!!! And, since I had to get a lot done before leaving for my trip, I only did my lifting workout – Chalean Extreme Push Circuit 2.

Tuesday 7/15 – 44 incline sit-ups and 44 incline crunches. The fitness center at the hotel had one of my favorite pieces of equipment from years ago so I made good use of it!!!

all the way up - touch feet — all the way up – touch feet

Personally, I think the full sit-ups are easier than the crunches!!

up just to the point that you can feel your abs contracting — up just to the point that you can still feel your abs contracting

Stacy and I did a nice 7 mile run – LOTS of hills!!! I also did a bunch of push-ups on the incline bench and a long squat series with 2, 30 pound dumbbells.

Wednesday 7/16 – 44 hill repeats. During our run Tuesday, we had to run up this killer hill to get to a gorgeous park. I decided that it would make a great 44 to run up and down it!!

Umm…this was a tough workout!!! (Stacy decided to do her own indoor workout inside of running up and down the hill.)

Not super fast but that’s because there was no possible way to get up that hill fast!!! Even on the downhill part, my heart rate never fully recovered! Not sure I would repeat this exact workout!!!

Thursday 7/17 – 44 decline plank with alternate shoulder taps (right-left = 1 rep).

ready - feet on bench — ready – feet on bench

So, you can tell that I’m sweaty and we are in our hotel room – I actually did this after our run!!

We just did an easy run – both of us were sore from our previous workouts!!! 3 miles up the hill from yesterday and around a gorgeous park followed by 3 miles of walking — it was great to just walk for a change!!!

Friday 7/18 – 44 alternating hamstring curls.

I did these Friday night but Chris took the pictures for me this morning – I figure it still counts as keeping up with my daily moves even if I don’t get it done until 10:00 pm!!!!

Saturday 7/19 – 44 back extensions with ball pass.

bring arms behind and hand ball off to other hand

I only did 44 total but I did reverse the direction of the ball pass so that I did 22 each way. I know my low back is an area I don’t work often enough!!

And, I did my favorite lifting program – Chalean Extreme Push Circuit 3.

Overall it was a decent week of working out – a little lighter than normal in some ways but fun to do some different things!!!

Happy Saturday!!

Kim

Cardio, Fitness, Plyo, Running

Plyo and Hunter the Runner (4/20 – 4/26)

April 26, 2014 Kim 47 Comments

This week, the 44s were all about plyometrics!!! I decided to really push my legs hard for the week since today is exactly 2 weeks until my race (50 miles!).

Sunday 4/20 – 44 hopscotch jumps onto step. Start by straddling step – hop up with the right leg – hop back down to straddle – hop up with the left leg – hop back down to straddle for 1 rep.

Hunter had an 80 minute run scheduled so it was a run day. His legs were hurting a lot so we ended up running 4 miles and walking 2.4 to finish up our 80 minutes.

Monday 4/21 –44 plie jumps with heels touching at top of jump.

And, since it was marathon Monday, I ran!! 12 miles in 92:30 + 2.1 easy miles.

Tuesday 4/22 – 44 single leg dead-lift to a knee up with a hop while keeping arms in a goal post position.

I liked this move because even though it was plyo, it also included balance and control! And, of course, I had to do 44 on each side.

I did TaeBo Insane Abs – a fun cardio based core workout!!! Because I wanted to really tire my legs out, I also did Turbo Fire Fire 30.

Wednesday 4/23 – 44 lateral jumps over a foam roller – a right jump and left jump = 1 rep.

I started with my longest foam roller but after about busting my ankle decided to use a shorter one!!!

And, I started a run streak!!! 8 miles in 62:43 + 1.75 easy miles.

Thursday 4/24 – 44 low squat jump outs – right + left = 1 rep.

This was a fun move!!!

Another day of running – 9 miles in 64:31 + 1.5 easy miles.

Friday 4/25 – 44 donkey kicks with hands on the wobble balls.

In the video, I did slow kicks but during my 44 I mixed it up and did some slow and some fast.

Running – 7 miles in 53:48 + 2.25 easy miles.

Saturday 4/26 – 44 double butt kicks.

Not gonna lie – I’m happy that the week of plyo is done!!!

Today’s run was fun!!! We moved Hunter’s long run back a day because I’m fixing to head to Texas for a few days (my sister just had a baby!!) and I didn’t want to miss it.

Hunter crushed this run – 85 minutes and he did 9 miles. We actually did a run 5 minute/walk 1 minute plan and he still averaged 9:22 miles!!! This was his furthest run by over 2.5 miles – I’m so proud of him and happy that I get to experience these first running moments with him!!!

Total miles for the week:
49 miles
10.05 easy miles

Do you like plyometric moves?

Happy Saturday!!!

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

Day With KT

Category Archives: Plyo

Fun with Workout Toys (4/5 – 4/11)

Almost Skipped a Day (10/12 – 10/18)

Mixing Things Up While On Vacation (7/13-7/19)

Plyo and Hunter the Runner (4/20 – 4/26)

Daily Moves 3/16 – 3/22

Fitness – Food – Fun