Category Archives: Running

BOSU, Butt, Chest, Core, Fitness, Hamstrings, Lunges, Push-Ups, Running, Treadmill, Triceps

BOSU Fun (4/13 – 4/19)

April 19, 2014 Kim 44 Comments

This week the daily 44s were all about my favorite piece of equipment –

Sunday 4/13 – 44 curtsy lunge on upside down BOSU.

After 44 on my right leg, I had to switch feet and do another set!!

The pictures were actually after Hunter and I did his first 60 minute run!!! We ended up doing 61 minutes so we could do an even 6 miles!!! For the run we did a 5 minute run/1 minute walk cycle and he did great!!!

Monday 4/14 – 44 tricep dips on upside down BOSU.

By the 25th rep my arms were shaking – 44 of this move was no joke!!!

And, I decided to run a marathon!! Actually, I wanted to get in a long run of 2-3 hours. When I got close to 3 hours I thought I would keep going to 25 miles and then I decided to just go to 26.2!!!

26.2 miles – 3:40.57 + 0.8 easy miles

Tuesday 4/15 – 44 push-ups with one arm on the BOSU.

And, of course, I had to do 44 more with my right arm on the BOSU.

(I know I have on the same clothes from Monday’s pictures – Chris took the pictures on Monday morning before he left to go out of town for a few days!!)

I only did 22-24 on each side on my toes and the rest were on my knees.

I wanted to do an easier workout since my legs were tired from Monday so I did Poise-Core Training. It was a lot like pilates and a nice 45 minute workout!!

After school, I ran with the boys – 30 minutes (we did 3.25 miles) and then walked 0.25 miles. The first couple minutes were rough and I almost stopped but by the end I was happy I had gone with them.

Wednesday 4/16 – 44 side leg abduction on BOSU.

This was another one of those moves that I had to do one set of 44 and then switch sides to do another set!

I tried to hold each lift for a couple seconds and then control my leg on the way down – my base leg was shaky!!!

And, since the week was already about the BOSU, I did a couple of BOSU DVDs – BOSU Balance Trainer and BOSU Reactive Strength & Power. Both of these workouts had a mix of cardio, strength moves and some core work!!

Thursday 4/17 – 44 crunches on BOSU.

The start position was nice because it was a good back stretch!!

It wasn’t a big crunch (otherwise I would have rolled off!) but it was very effective!

And, I ran again!! 8 miles (63:03) + 0.5 easy miles.

Friday 4/18 – 44 BOSU butt bridges.

down (butt slightly off ground even in this position)

I liked this move – I don’t think I work my hamstrings as much as I should but this move definitely did the trick!

I did a fun DVD – Cross Training for Fitness. It is a lot of kickboxing with some great core work thrown in.

Hunter and I also ran. It was a 35 minute run but we ended up coin 36:51 so we could finish our 4th mile. Hunter is doing a great job with his training – so far he is still enjoying it and I love the time we spend running together!!!

Saturday 4/19 – 44 squats with a twist (holding a medicine ball) on upside down BOSU.

I did all 44 to the right side and then switched and did 44 more.

You can look back at the week and see that I did several moves with the BOSU upside down. If you have never tried using the BOSU this way, you should!! The balance challenge is incredible!!!

There are so many ways to use a BOSU – I think I will have to pick another week soon to focus on it again!!!

Weekly mileage 47.45 + 1.55 easy miles for a total of 49 miles.

Happy Saturday!!! Have a great Easter weekend!

Kim

Core, Fitness, Foam Roller, Running

Planks, Planks and more Planks (4/6-4/12)

April 12, 2014 Kim 48 Comments

This week the daily 44 was all about trying new plank variations – fun times for sure!!!

Sunday 4/6 – 44 plank with opposite arm/leg reach and crunch. This one took a LOT of balance but it was fun!!!

Of course, after I did one set of 44 I had to switch sides and do another set.

Not gonna lie, this move was a challenge!!!

And, Sunday was Hunter’s first long run for his half marathon training. It was 50 minutes. We did a 4 minute run and 1 minute walk (we will probably do this for at least a month on the long runs since he had never run over 3 miles before starting this!).

4.78 miles total

Monday 4/7 – 44 plank with feet on wobble balls, alternate step offs. (right foot off – right foot on, left foot off – left foot on = 1 rep)

Back to plank with both feet on.

I liked this plank move but it was a long time to hold plank!!!

Run – 8 miles (63:50) + 1.25 easy miles

Tuesday 4/8 – 44 side plank with rotation (elbow to ground)

And, you know that I can’t be lopsided so I had another set of 44.

This move was hard – sometimes I think that holding plank on the elbow is just as hard as holding it on your hand!!!

Another day, another run! 7 miles (54:04) + 0.5 miles easy

Wednesday 4/9 – 44 rocking planks with hands on foam roller (my favorite move of the week!).

This one must have been easier than some of the other options of the week because I really enjoyed it!!!

The morning workout was all about Turbo Fire. I did Upper 20, Lower 20 and Core 20 for a nice hour that worked my entire body using bands!!!

Red band - upper and core Green band - lower — Red band – upper and core
Green band – lower

Wednesday afternoon we went on a family run. Hunter and I had 35 minutes on tap and Chris and Jordan tagged along for some of the run.

35 minutes – 3.5 miles

Thursday 4/10 – 44 corkscrew planks. This move I got from Nellie (Brooklyn Active Mama) and it was HARD!!! Basically from the plank position, you twist your body so that your right arm goes underneath you and you drop your hips. When you return to plank, lift your right leg.

After ~~suffering through~~ completing all the reps on one side, switch sides and let the fun begin again!

I struggled a lot to finish but I made it through all of the reps – thankfully!

Then I ran 11 miles – (86:52) + 0.5 easy miles.

Friday 4/11 – 44 plank with moving dumbbell. This is a move that Monique (Burpees to Bubbly) had as part of a 3-2-1 workout the other day!

Basically, you start in plank with a dumbbell outside of your right hand (I used 12 pounds). With your right hand, move the DB between your hands (return to plank). Take your left hand and move the DB outside of your left hand (return to plank). Reverse the move to complete 1 rep.

Trying to keep the rest of my body still was HARD!!!

The workout was fun – Turbo Jam – Turbo Sculpt. This workout is a fun way to get in some toning with Chalean. She suggested 3-5 pound dumbbells for females but I went with 8s – it was a challenge!!!

And, after school, Hunter and I (Jordan joined us for about half) had another run! This was supposed to be a 30 minute run. We ended up running faster than we have been.

3.37 miles in 28:26 (8:26 pace). We picked up the pace every mile – hooray for Hunter!!!

Saturday 4/12 – 44 pike planks on the stability ball. So, maybe these were the hardest move of the week -not sure but they were definitely challenging!!!

Lots of wobbling to complete 44 reps of this move!

And, another day of running (I’m on a major streak right now!!) – 7 miles in 47:51 + 0.65 easy miles.

I’m loving the extra running with Hunter right now – good for preparing for my big race that is 4 weeks from today!!!

Total miles for the week – 43.87 + 3.68 easy one = 47.55

Do you like planks? Do you have some new variations I need to try?

Happy Saturday!!

Kim

Biceps, Core, Fitness, Running, Shoulders, Treadmill, Triceps

It’s All About the Weights, Running, Moving

April 5, 2014 Kim 55 Comments

So the title is my poor attempt at a catchy song – but I think I’ve always said it wrong!! I thought it was supposed to be, “It’s all about the money, money, money.” Ummm….maybe it’s supposed to be “It’s NOT about the money, money, money.”

https://www.youtube.com/watch?v=JlKA3a11CRw

Oh, well – this week has been all about weights and running!!!

Sunday 3/30 – 44 stacked leg oblique crunches with dumbbell (15 pound)

start - right leg on top — start – right leg on top

After doing 44 to the left, I switched my top leg and crunched the other direction.

Reaching with the dumbbell made this move a challenge!!!

I ran 9 miles (72:51) + 1 easy mile. Trying to continue to increase my miles for about another month (big race coming up!!).

Monday 3/31 – 44 alternating shoulder press while standing on wobble balls. I used 10 pound dumbbells and that was hard by the end!

I love using the wobble balls for moves like this because you have to keep a slight bend in your knew to hold the balance and that helps take pressure off of your low back!!!

This was also a running day!!! 8 miles (59:57) plus 2 nice and easy miles.

Tuesday 4/1 – 44 combo shoulder/arm move (5 pound dumbbells – this was hard plenty!) Start with palms facing body –

ready (don't forget to look bored!) — ready (don’t forget to look bored!)

Raise arms straight up in front –

Rotate weights so that your palms are facing down –

Pull arms back (squeeze your shoulder blades together) –

Lower arms down to side –

Curl arms down so that you are back to the start position.

I liked this move – it was a great way to work my entire upper body!!!

I needed a little break from running so I did a 10 Minute Solution DVD – Sculpt, Tone and Reshape with the Figure 8.

There are so many fun moves with this band – I love what a great workout you can get with it. This DVD was just over 50 minutes and I worked my entire body!!!

Wednesday 4/2 – 44 triceps kickbacks (10 pound dumbbells)

This was a challenge with the amount of weight I used but I don’t want to have saggy arms!!!

I did Shelly McDonald (a Caribbean workout) Core Pilates. I had a horrible headache (woke up around 1:00 am with it and it never went away) so I thought some pilates would be a good choice. I made it through almost the whole hour before I quit!

Thursday 4/3 – 44 side bend with shoulder press (8 pound dumbbells).

down with right hand, really reach up with left hand

After doing 44 to one side, I had to switch and do another set!

By the time I finished, I had worked not only my core but also my shoulders – just holding an 8 pound weight up for the entire time was a workout!!!

I did a double run on Thursday to break in my new shoes!!! Well, really just to get used to running on tired legs but….

new shoes - Mizuno Wave Prophecy 3 — new shoes – Mizuno Wave Prophecy 3

First run – 10 miles (79:24) plus 1.15 easy.
Second run about an hour and a half later – 5 miles (36:53) plus 2.35 miles at a nice pace.
Total – 15 miles of hard running and 3.5 easier miles!

Friday 4/4 – 44 bicep curls in Warrior I (5 pound dumbbells).

I had to do another set after I finished 44 that way!!

5 pounds doesn’t seem like much until you do a total of 88 bicep curls and keep your arms extended out the entire time – then it feels like at least 20 pounds!!!

The workout was a fun one – Turbo Jam – Cardio Party 3. 50 minutes of pure fun with Chalean and her crew!!!

Saturday 4/5 – 44 lateral raise on wobble balls (first 22 with 8 pounds, second 22 with 5 pounds).

This move is always hard for me!!! After the first 22 I knew that I couldn’t continue to use good form unless I dropped down in weight!!!

And, today was another day of running!! 9 miles – 63:17 plus 1.1 to cool down.

Overall, this was a great week of strength work and running!!!!

41 miles of hard running plus 7.6 easier miles for a total of 48.6 miles!!!

Did you move this week?

Happy Saturday!!

Kim

BOSU, Cardio, Fitness, Power Moves, Push-Ups, Running, Treadmill

Burpees, Burpees, Burpees 3/23-3/29

March 29, 2014 Kim 61 Comments

I usually mix up my 44s from one day to the next but this week I decided to make it all about the burpee!! (I don’t know what I was thinking!!!)

Sunday 3/23 – 44 side burpees. First off, this one was actually 88 total burpees – crazy!!! Instead of jumping back, I jumped out to the side – push-up – jumped back in then repeated to the other side and counted that as 1 rep.

You can tell in the video that the side push-up is just a bit different – my hands are more staggered and I sort of went down to one side each time. This was NOT easy!!! It took me around 10 minutes to finish all my reps because I had to have some breaks!!!

Monday 3/24 – 44 dead man burpees. This one is sort of fun but my chest was sore for days after this. When you go back, lay down on the ground and extend your arms to the sides – then push up from the ground.

This might have been my favorite move from the week.

I ran today – the plan was to get in at least one 20 mile run but that didn’t happen because my right calf has been giving me problems. Instead I ran 4 miles and walked another 4.3.

Tuesday 3/25 – 44 sumo burpees. Probably the “easiest” style of burpees I did all week. I think being in the sumo position and doing wide push-ups is a little easier!

For the #HappyFitMarch challenge today we were supposed to set a new PR for wall sit. I decided to make the wall sit extra “fun” and put wobble balls under my feet – 4:01.

I did a DVD that I haven’t in awhile – TaeBo Amped – Rockin’ Abs. This is about 45 minutes of cardio and it is geared to working your core. You use the “amplifier” –

Using this stick adds all kinds of intensity!

Wednesday 3/26 –44 decline burpees. These were HARD!!!! They might have been my least favorite from the week. Jumping my feet backwards onto the step was a little scary!!

The push-ups were not easy!

I did my Mash-Up Conditioning DVD that I won from Kim @ BusyBod and did 4 more of the Tempos (3, 4, 5 and 6). I have done all but Tempo 7 now. I like the format of the workout and I will like it more each time through. The first time was a bit of a challenge because you lose a little time trying to figure out what the move is supposed to be.

Thursday 3/27 – 44 medicine ball burpees. These were the only burpees all week that I took the push-up out! I did one push-up with my hands on the medicine ball and about busted my face!!!

So, technically, I guess these aren’t true burpees but I’m counting them for this week!!!

I did one of my favorite workouts – Turbo Fire – Fire 60 and Abs 10. Both of these are great workouts and I always have fun with Chalean and the rest of the Turbo Fire crew.

I also decided to try a run and see how my calf was doing. I ended up running 10 miles at a nice easy pace (8:30) and then did 1.2 miles cool down. Thankfully running slower didn’t really aggravate my calf!!!

Friday 3/28 – 44 side plank burpees. Jump back – side plank – push-up – side plank other side – push-up – jump in and jump up – repeat.

These were nice because they had to be a little slower than a standard burpee in order to get the most out of the side planks. But, I had to do 88 push-ups to complete all 44 reps!!!

My workout was nice and easy – 2 Pilates DVDs – Fat Burning Pilates and Burn & Firm Pilates. I don’t do Pilates often but it really is a nice change of pace!

Saturday 3/29 – 44 BOSU squat jump burpees. For my 7th day of burpees I wanted to do a good one. I came up with a fun move using my favorite piece of equipment (besides my treadmill, of course) –

The move was to jump off the BOSU – jump back and do a push-up with hands on the BOSU (this was a challenge for me since it was more of a tricep push-up) – jump in – jump onto BOSU – do a squat jump and stick it – repeat!

Fun times!!!!

And, I ran today because we were supposed to do a mile for #HappyFitMarch and compare it to the previous Saturdays. I did a total of 5 miles –

My final mile was 6:12 which isn’t my fastest but I didn’t want to push too hard today because speeding up I could feel my calf pulling again.

Overall, even with my calf not cooperating, it was a great week. Lots of burpees – 7 days, 7 different kinds – 352 total burpees!!!!

And, I’m almost to my March goal of 150 miles!!! 2 more days should definitely put me over!!!

What’s your favorite way to burpee?

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: Running

BOSU Fun (4/13 – 4/19)

Planks, Planks and more Planks (4/6-4/12)

It’s All About the Weights, Running, Moving

Burpees, Burpees, Burpees 3/23-3/29

Daily Moves 3/16 – 3/22

Fitness – Food – Fun