Category Archives: Squats

Butt, Fitness, Quad, Squats

Make it Harder!!!

Today the initial part of the 43 was fairly easy – a squat off a step.  However, I wanted to make it more challenging so I held an 8 pound medicine ball over my head the entire time. After 86 squats (43 per side), the place I felt it the most was my triceps and they were on FIRE!!!

The move was to start with both feet on a step.  Lower the right foot off the step and squat.  Step back up with right foot and lower left foot.  Squat on the left and return to start for 1 rep.  Repeat for your desired goal – 43 for me – keeping arms extended straight overhead with a medicine ball, dumbbell or even no weight the entire time.

[youtuber youtube=’http://www.youtube.com/watch?v=tk-QxT3_HZ0′]

I wanted to get back into a better weight lifting routine so I started Chalean Extreme     back up .  I did Burn Circuit 1 and I’m sure that I will feel every rep tomorrow!! After that I decided to get in a quick cardio session so I did Turbo Jam – Cardio Party 2.  I love days that I have a time for a little extra training!

Have a great Wednesday!

Kim :Aerobics:

BOSU, Squats

Balancing Act

The 43 of the day is a strength move but because it is done on the BOSU ball it also works the core – Bonus!!! If you have never seen a BOSU ball before, it looks like this:

BOSU

 

These can be found at Target, Walmart, Amazon and pretty much any sporting goods store. They are about $100.  There are many exercises that can be performed using one of these!

 

 

 

The 43 was a simple squat (using the BOSU really took it up a notch).  Put both feet in the center of the BOSU and squat with all of your weight in your heels.  Hold the squat at the bottom and squeeze your  butt on the way up.  I decided to mix it up some and asked Hunter if he would mind demonstrating today – he was happy to help!

Hunter showing how hard it is to squat on BOSU

After the 43 squats I decided to try a real run.  (It has been 6 weeks since I have run hard due to hip pain). I ran 4 miles in 25:36 and then did an easy mile for a total of 5 miles in 38:00.  Sadly, my hip hurt the entire time.  Good news – today is the day I finally saw my orthopedic surgeon.  He suggested not running for a bit – we will wait on the MRI results to make a final decision on that!

Off to watch Jordan run a cross country meet.

Kim