Category Archives: Quad

Butt, Fitness, Quad

Burning Bridges

I don’t know how many bridges were burned but the 43 today sure did make my butt and quads burn!!!

I did a bridge variation using this –

Handy piece of work-out equipment!!

a standard height/size bar stool.  (I think I prefer using it to sit at the bar but….)

I laid on my back on the floor and put my heels on the seat of the barstool.  This was like a bridge but a bit on the extreme side!!  Just trying to keep my hips up and in a straight line was challenging – then I started the 43.  I took 1 foot off and dipped it under the seat then repeated with the other foot.

[youtuber youtube=’http://www.youtube.com/watch?v=ffu1mFvKOrg’]

(I know that I have on the same clothes as yesterday – that’s because Hunter made the demo yesterday since today I had to work-out at the butt-crack of dawn again!)

I would like to say that I counted a rep as one right foot moving and one left foot moving, however, that would be a complete lie!!!  I counted each time I moved a foot as 1 – I know, wimpy and shameful!  You try it, though!!!  It was a tough 43 but I will try it again and hopefully it will get easier!

I finally lifted again (5 days later).  Chalean Extreme Push Circuit 2.  I always feel like I’ve gotten a good work-out when I finish one of Chalean’s work-outs!!!

Today will be a fun-filled day spent in the school gym!!!  PE sub again – my favorite!!!

Happy Thursday!!

Kim

Butt, Fitness, Quad

Who’s Laughing Now?!

Friday!!!  WooHoo!!!

The 43 today was a hip lift while on a stability ball with a body bar over my hips – confused?  It was a simple but effective move.  I started with my hips relaxed like this:

Lower (1 second)

You can sort-of see the body bar (about 5-8 pounds).  Then, I lifted my hips and held for 5 seconds each rep until I reached the magic 43.

Up & Hold

The movement if small  but by holding at the top and only lowering for about a second, I totally felt it in my butt and quads!!!

Today I also did some Turbo Fire  (one of my favorites!!!) – Fire 55EZ (don’t let the EZ fool you – this is solid cardio with 2 minutes of HIIT thrown in!).  I love any work-out with Chalean!

So, you might know/remember that the other day (Saturday) I did 5 x M100 because Hunter didn’t think I could.  Well, pretty much any time someone doubts my fitness capability  I have to prove them wrong, duh!!  I succeeded and both Hunter and my brother Sam, who was also sure I couldn’t do it, were impressed.  Well, Monday night I woke up in the night with a major pain in my shoulder, upper back and into my chest.  I spent 2 days in pain and after the 3rd night of almost no sleep I went to the DR yesterday.  She checked me out and said – severe muscle strain.  Then she asked if I had done anything to cause it.  I told her that Monday’s work-out wouldn’t have hurt my shoulders.  She said no it probably happened over the week-end like maybe Saturday.   OH…….

I tried to explain about M100s and burpees and mountain climbers and proving to  your 11-year-old that you still totally rock…..She looked at me and said – I don’t think you should do that again.  Fine – I won’t (until Hunter challenges me to do 10 of them!!!!).

Anyway, she prescribed a muscle relaxer which helped a great deal last night and today I punched out a lot of the soreness with my work-out so I’m ready – bring on the next challenge!!!

Gotta go get fitted for my Hair Net!!!  I’m serving the Thanksgiving lunch at Hunter’s school today!

Have a Fun Friday!!!

Kim

Butt, Fitness, Quad

Duck Dynasty Delight

I think I might have a new favorite show – Duck Dynasty!!!  Last night, Jordan and I watched some of the old episodes and laughed ourselves silly!  This morning I read a friend’s facebook status about the cast and learned how truly down-to-earth the family really is.  Plus they have a great message to share!

[youtuber youtube=’http://www.youtube.com/watch?v=MfbjA0lmKes’]

Si’s Tea Party (I loved this episode!!!)

I decided that my 43 today should have something to do with ducks – doesn’t everyone choose exercises based on TV shows?!  So…I duck-walked!!!! I did 10 duck-steps for each rep so a total of 430 duck-walk steps to achieve my 43!  I’m sure my quads will really thank me later – they were screaming by about #10!

[youtuber youtube=’http://www.youtube.com/watch?v=BW6IwKST8FM&feature=youtu.be’]

I did sort-of feel like a duck with the little waddle going!!!  :Happy:

Other than the 43, today is my off day so now it’s just time to get caught up around the house (and maybe watch a couple more episodes of Duck Dynasty with the boys!!!!).

Have a super Saturday!!!

Kim

Biceps, Butt, Fitness, Quad, Shoulders

What Was I Thinking?!

Sometime when I pick the 43 for the day I don’t really think it through very well and I misjudge how HARD it is going to be!!!  Today was a prime example!

The 43 was a wall sit (which would have been plenty by itself!!!) with a bicep curl to a shoulder press. Why?????  To use one of Hunter’s sayings – I’m a “dunderhead.”  (I don’t have any idea what that means but it cracks me up when he says it!!!)

Wall Sit – Bicep Curl to Shoulder Press

I started out with 10 pound dumbbells in each hand.  After the first 23 I decided to lower to 8 pounds.  So, instead of doing 43 straight through, I did 23, quick change of weights, then 20 more.  My legs were on fire!!!  It was awesome!

Wall Sit – Bicep Curl to Shoulder Press
Wall Sit – Bicep Curl to Shoulder Press

After the torture challenge, I decided to break the rules a little and run because RUNNERS RUN!!!

I ran 4 miles in 24:20 and then did 2.5 at a much easier pace with a steep incline.  I figure if I don’t run too many miles then it doesn’t really count!

Gotta get going – full day of errands to catch up after subbing all week!

Have a super Wednesday!!!

Kim

 

Cardio, Fitness, Quad, Squats

Frog Jumping!!!

Another great day with the boys home – this time all 3 since Chris is off work today!!! I asked Jordan and Hunter if they would let me record them for the 43 demo today and they were happy to jump!!

For the 43 I did frog jumps!  It is basically a forward moving jump squat where you touch your fingers to the ground each time.  I did 3 frog jumps then jumped up in the air to turn around and do 3 more frog jumps ending with another jump into the air to make 1 rep.  My quads were burning and I was sucking air by the time I completed all 43!

[youtuber youtube=’http://www.youtube.com/watch?v=vmosHa0sO0s’]

As soon as I finished being froggy, I did the rest of my work-out.  Chalean Extreme Burn Circuit 2 (biceps, triceps and back).  I love to use these weights for this program:

Bowflex SelectTech 552 Dumbbells

They are great!  Just by twisting the dials you can  adjust them  from 5 pounds to 52.5 pounds.  They are a little bulky, especially if you just want a small weight, but once you get used to them they are awesome!!!  You can find them at bowflex.com or amazon.com as well as Dick’s Sporting Goods.

Have a Fun Friday!!!

Kim