Category Archives: Push-Ups

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

BOSU, Butt, Core, Fitness, Hamstrings, Push-Ups, Resistance Bands, Running

The Legs Feed the Wolf (3/1 – 3/7)

March 7, 2015 Kim 16 Comments

Miracle might be one of my all-time favorite movies!! When the head coach has the team skating lots of suicide type drills he tells the players, “The legs feed the wolf.” When it came time for the big games (Olympics), they were better conditioned than any other team on the ice!!!

So, I tell myself the same thing when I’m running high mileage and also when I back off a little to rest my legs for a couple weeks!!! This week I had much lower mileage but I did a number of workouts and exercises to strengthen my legs, especially my hips.

Sunday 3/1 – 45 standing crunches – lift one leg straight out and bring hands to foot while holding a medicine ball – crunch on the forward bend.

I like that this move works your core and also your hip flexors!

I ran 8 miles in 59:58 followed by 0.6 easy miles.

Monday 3/2 – 45 push-ups while kneeling on a stability ball (shins rest on the ball and your butt stays down on your heels).

These look a bit awkward but it was a really good move. You can tell that it was hard for me to keep my butt on my heels during the down part – need to work on that!

I did Cathe – Turbo Barre. Talk about a workout for your hips and legs – this one is great!!!

Tuesday 3/3 – 45 side leg abduction while in a semi-squat.

Partial squat with left leg - right leg ready to lift — Partial squat with left leg – right leg ready to lift

stay low and lift right leg - squeeze butt — stay low and lift right leg – squeeze butt

There is a bit of balance involved with this move too!!

lift the leg while staing low — lift the leg while staying low

Running day – 10 miles in 75:44 followed by 1 easy mile.

Wednesday 3/4 – 45 single leg step-up on BOSU then circle opposite leg back-front-back before stepping down.

step up with left leg and start with right leg pushing back

From the above position, sweep the right leg back so that it is behind you and then step off the BOSU.

I did all 45 reps stepping up with my left leg and then switched and did another set.

step on with left right leg, left leg squeezes back

sweep leg to front, then back behind you before stepping off.

The hardest part of this move was staying balanced while sweeping your leg around!!!

I did TaeBo Amped – Rockin’ Buns. There isn’t a lot of cardio involved in this workout but it is great for strengthening your hips, legs and even your core.

Thursday 3/5 – 45 BOSU superman lifts. Nellie (Brooklyn Active Mama) featured this move as one of her Wednesday Workouts.

Place a band under your BOSU with enough slack that you can lift it but still have a challenge. I decided to add an extra challenge and stay in a partial squat while completing my arm lifts.

After about 25 reps I had to give myself a little more band to work with because this was hard!!!

This was another running day – 8 miles in 60:20 followed by 1.05 miles easy.

Friday 3/6 – 45 quad/knee raises while pushing foot down with bar.

lift knee up and push down on the bar at the same time

By pushing the bar down it makes the resistance so much harder than just lifting your body weight.

This day was the closest to a rest day that I took this week. I did Caribbean Workout – Core Pilates for an hour.

Saturday 3/7 – 45 “first position” monkey squats. (I had to google what the position was called!!!)

stand in first position (heels touching - toes turned out) and touch toes — stand in first position (heels touching – toes turned out) and touch toes

go down into a squat while holding on to your toes

By holding your toes for the entire move this feels different than just doing normal squats!!! Turning my toes out made the move different from a standard monkey squat.

And, I did one more run for the week.
6 miles – 45:17 followed by 1.75 easy miles.

I think overall it was a good workout week even cutting back on my running.
32 miles of hard running
4.4 easy miles

Happy Saturday!!

Kim

Biceps, Fitness, Push-Ups, Resistance Bands, Running, Triceps

Daily Doubles (2/15 – 2/21)

February 21, 2015 Kim 30 Comments

This week was all about running double digit miles every day and I’m happy to say that I did it and still feel good!!!

Sunday 2/15 – 45 bent over wide row with resistance band.

11 miles 87:00 + 1 easy mile

Monday 2/16 – 45 bicep curl with resistance band while in boat pose.

I liked the core challenge while working my biceps!!!

10 miles 79:08 + 1 easy mile

Tuesday 2/17 – 45 bicycle with band (handles on feet).

I counted a right-left as 1 rep.

11 miles 87:26 + 0.75 easy miles

Wednesday 2/18 – 45 push-ups with hands on yoga blocks.

I could tell that I haven’t been doing push-ups very often lately. In a month I will be back to doing lots more strength work!!!

10 miles 78:48 + 0.35 miles easy

Thursday 2/19 – 45 double tricep kickbacks with resistance band.

I had a hard time keeping my elbows up while doing this move.

11 miles 85:45 + 0.9 easy miles

Friday 2/20 – 45 full sit-up keeping arms extended and holding a small ball –

all the way up - reach ball to toes — all the way up – reach ball to toes

Holding the ball helped me keep my arms extended the entire time.

10 miles 78:43 + 1.25 easy miles

Saturday 2/21 – 45 inner thigh squeezes with ring.

I used this ring — Are you surprised I have one of these? I sort-of am!!!

I did these standing – just squeeze and release

And, it was finally a day off!!!

All of my 45s were either upper body or core because my legs were getting enough of a beating with the running!

6 days of consecutive double digit runs!!
63 miles hard + 5.25 easy miles for a total of 68 miles this week!!!

Happy Saturday!

Kim

Butt, Cardio, Core, Fitness, Pull-Ups, Push-Ups, Resistance Bands, Running, Squats, Treadmill, Triceps

Digging Deep for Motivation (1/25 – 1/31)

January 31, 2015 Kim 1 Comment

This week was one of those that I had to dig deep for motivation. Most days I ended up having a good workout once I finally convinced myself to get started!!!

Sunday 1/25 – 45 single leg front and back hops.

Clearly I wobbled around a lot and didn’t always do straight front/back hops but…I did 45 on my right leg and then switched to my left for another set of 45. This move will make your legs burn and get your heart rate up!!!

Monday 1/26 – 45 triceps push-ups on the weight machine bench.

Doing these on the bench made it comparable to having my knees on the ground – the only way I can ever do 45 of this type of push-up!!!

This was a short run day – 5 miles in 40:29 followed by and easy mile.

Tuesday 1/27 – 45 crunches with feet under weight machine bar.

I tend to forget about going back to the original way I learned when doing crunches but this move really does make you work!!

I decided to hop on the treadmill but didn’t know if I wanted to run. I walked 2 miles with a 10% incline. The 3rd mile I lowered the incline and did some weighted arm holds (out to side, straight up…). I finally decided to run for 3 miles (22:00 min) and followed those up with another 1.1 miles of walking. (like I said – digging deep for motivation)

Wednesday 1/28 – 45 standing leg lifts with small ball tucked into leg.

ready (barstool just to help with balance)

Of course, I had to switch sides and do 45 more.

Using the ball really made this a bigger challenge – it forces you to squeeze your glutes/hamstrings when you lift your leg.

I did Turbo Jam – Turbo Sculpt which is a nice mix of toning with some cardio.

Then I decided to run – 8 miles (59:59) followed by 1.25 easy miles.

Thursday 1/29 – 45 second hang from pull-up bar and then 45 jumping pull-up holds. (Hunter did the pictures for me later since by the time someone was here to help with pictures I was far to sore to attempt another rep!!!)

I’m not gonna lie – 2 days later my entire upper torso area HURTS!!!!

I did a workout that I don’t think I’ve ever done before – TaeBo T3 (Total Transformation Training). I just did 2 parts of this – Ignition & Acceleration – for about 45 minutes of work. I will definitely do more of these workouts!!!

Friday 1/30 – 45 straight leg bridges with feet on a stability ball.

Another day of running – 8 miles (63:36) followed by 1.35 miles easy.

Saturday 1/31 – 45 single leg squats on wobble ball.

That side wasn’t horrible but then I had to switch to my right leg. Single leg squats are one of the moves that still hurt my leg.

down (pretty shaky - hands were flailing!) — down (pretty shaky – hands were flailing!)

Single leg squats are always a challenge but doing them on a wobble ball really makes them difficult!!

I did another Turbo Jam DVD – 3T (Totally Tubular Turbo) – this workout uses a resistance band to get some great strength work!!!

I’m hoping that next week is the week I can get back to my normal early morning workouts – that should help my overall motivation!!!

Happy Saturday!

Kim

Back, Butt, Core, Fitness, Hamstrings, Plank, Push-Ups, Resistance Bands, Running

Accepting Limitations (12/14 – 12/20)

December 20, 2014 Kim 61 Comments

Yesterday at physical therapy we talked some about limitations and accepting the fact that sometimes we never “get back” to the point we used to be. I told the therapist that I was not ready to give up on long runs or fast runs so I need to pursue this whole leg issue further. I will continue to do the strengthening moves and work on good alignment but I think it is time for the next step – visiting my orthopedic surgeon.

Sunday 12/14 – 45 torso and leg lifts while laying face down.

By holding my hands back instead of in front this changed the move and degree that I could raise. When I do a basic superman I never get quite as much lift!

Monday 12/15 – 45 side plank crunch (bring top knee in).

I liked this move!! And, of course, I had to flip over and do another set of 45.

I ran 9 miles – furthest run in awhile in 71:10 followed by 1.5 easy miles. I spent over an hour and a half on the treadmill which is a record these days.

Tuesday 12/16 – 45 burpees with plank jack push-up.

Yikes – I haven’t done many burpees or push-ups in awhile and this was tough!!!

After that I went with an easier workout – Burn & Firm Pilates.

Wednesday 12/17 – 45 overhead circles with medicine ball (8 pound).

I circled clockwise for 45 reps and then switched direction for another set –

This move is good for your core but I also felt it in my forearms later in the day!!!

I ran a slowish 5 miles – 43:27 followed by 3.5 easy miles. My leg was very achey after this run!!!

Thursday 12/18 – 45 double crosses (for core).

This was hard for me!!! I counted a right over left + a left over right as 1 rep.

I did one of my DVDs that has lots of 10 minute workouts – Quick Fix Toning. I did 6 sections for a nice full body hour workout.

Friday 12/19 – 45 leg lifts to back on a diagonal (a therapy move).

I’m really working on staying straight and not tilting my body on these moves while strengthening my hips.

I did an 8 mile run – 64:31 followed by an easy 1.5 miles.

Saturday 12/20 – 45 clams with a band. My therapist wants me to do clams more often but I told her I never really feel them – she said to use a small band – I definitely felt them today!!!

My hip was burning by the time I finished all 45!!! Then I flipped over to do more!

So, I’m struggling with the fact that even though I can run it might be making my leg worse – this week it has hurt a lot more than last week. I don’t want to do any permanent damage but I need to run!!!

Happy Saturday!!!

Kim