Category Archives: Thighs

Butt, Core, Fitness, Hamstrings, Lunges, Resistance Bands, Running, Thighs

Back on Track (1/11 – 1/17)

January 17, 2015 Kim 38 Comments

This week has been a much stronger week of workouts! I’m hoping to start getting in a few mega runs soon!!!

Sunday 1/11 – 45 supine rolls, great for your core and also your upper back.

Make sure your elbows are pushing down to the floor

crunch up but keep your elbows pushing into the floor the entire time

I got in a 6 mile run (45:01) at a faster pace than I had been running for awhile followed by an easy mile.

Monday 1/12 – 45 double knee in to a full body extension with arms extended.

Knees in (excuse the blurry photo - hard to get a good mirror picture!!) — Knees in
(excuse the blurry photo – hard to get a good mirror picture!!)

extend legs and arms (both arms are actually supposed to be overhead but that didn't work to take a picture) — extend legs and arms
(both arms are actually supposed to be overhead but that didn’t work to take a picture)

I did a DVD that I don’t do often but it really is a good one – MashUp Conditioning. This DVD has 7 different workouts (called Tempos) that are 15 minutes each. Each segment has strength, HIIT, core. I did Tempos 5,6 and 7.

Tuesday 1/13 – 45 plies with heels up.

I always love the feeling in my inner thighs when I do plies!!!

I ran 10 miles!!! (75:33) I finished off the workout with an easy mile.

Wednesday 1/14 – 45 step-up to knee, step down and lunge back. This move is similar to one that Josie (YumYucky) did – stairless step climbing.

step down and lunge back with the left leg

After I did 45 like that and had shaky legs, I switched the whole pattern for another set!!

Fun move – and my heart rate really got up since it is all lower body work.

I did one of my 10 Minute Solution DVDs – Tone Trouble Zones. This workout uses a band –

the green one for this workout — the green one at the bottom for this workout

and is very effective.

I also walked 2.45 miles with a 10% incline (had some DVRed shows to catch up on!!).

Thursday 1/15 – 45 single leg bridges with one leg crossed over the other and the supporting foot on a stability ball. This move is from Nellie’s (Brooklyn Active Mama) weekly Wednesday workout.

YIKES!! This move was hard!! Probably why my hamstrings are sore today (2 days later!!).

This was another day of running – 8 miles in 59:37 followed by 1.75 easy miles.

Friday 1/16 – 45 side leg abduction with band.

I love moves like this because while it works the hip of the leg lifting, the standing leg also starts shaking!!!

I don’t know if you can tell but while I lifted my leg I also pulled on the band for some extra resistance.

I did Denise Austin’s Personal Training System. This is a full body workout with about 20 minutes of cardio followed by 10 minutes of lower body, 10 minutes upper body, 10 minutes core and 10 minutes of stretching.

Saturday 1/17 – 45 bow lifts.

Pretty sure this is the first time I’ve ever done any of the pictures in our bedroom – I have to stay out of the light today and this room is one of the best choices.

Overall this was a really good week of workouts. I’m still incorporating a lot of the moves from physical therapy into my workouts – just amping them up a little. And, my running speed is starting to pick back up!! Now I think I’m ready to slowly increase my mileage again!!

Happy Saturday!

Kim

Cardio, Chest, Core, Fitness, Resistance Bands, Running, Squats, Thighs

Wimpy Week (1/4 – 1/10)

January 10, 2015 Kim 41 Comments

This week the workouts were wimpy and practically non-existent!!! I can’t remember the last time I’ve started January with so few days of working out.

Oh well, a little is better than zero!!!

Sunday 1/4 – 45 squat with one leg propped up to the side.

And, of course, I had to turn around and get the other side.

This move was also a nice hip opener.

I did an easy 5 mile run (40:30) followed by 1.25 super easy miles.

Monday 1/5 – 45 hops – front, back, out, in.

Quick and easy but better than nothing!!!

Tuesday 1/6 – 45 side running motion with one leg on a higher step.

I really did bring my knee up in more of a running motion – this was after the basketball game and I was ready for the day to be over!!!

I did the move with both legs on top (switched directions) but didn’t take a picture of my backside:).

Wednesday 1/7 – 45 side lying leg front and back (toe down in front and heel down in back).

move leg to the front and turn the toe down

And, don’t think I only worked one side –

Side 2 - move leg to front — Side 2 – move leg to front

By flipping the toes up and down, this move was a great one to work all parts of your hips!!!

Thursday 1/8 – 45 side knee lift with a side bend (band around ankles).

I counted a right – left as 1 rep for this move.

And, I’m thinking that 6 hours of putting up Christmas decorations including about 100 trips up and down the stairs should count as at least some sort of workout!!

Friday 1/9 – 45 alternating heel taps with hands reaching up and down. (I got this idea from Nellie on her Weekly Wednesday Workout and did my own variation).

right heel tap - reach arms overhead — right heel tap – reach arms overhead

left heel tap - reach arms down to sides — left heel tap – reach arms down to sides

I tried to keep this move a nice fluid move with my legs while my arms did a semi-circle as the went up and then down.

I actually ran – it was rough but better than nothing.
6 miles in 48:58 followed by 1.3 easy miles.

Saturday 1/10 – 45 chest press with leg abduction (band around ankles).

I liked this move since it worked so many large muscle groups!!!

I decided to try another workout – Cross Training for Fitness. I made it through 3 of the 15 minute sections before deciding I was done.

I have had a sore throat and sinus drainage all week which has hampered my workouts but I’m thinking that I’m at the point where I just need to suck it up and start pushing through!!! It’s amazing how quickly you can lose your current level of conditioning when you take some time off!

BTW – I do have on sweats/yoga pants/fleece and fuzzy socks in pretty much all the pictures – when it’s cold I live in this stuff. The minute I get home from any activity I put on my warm comfy clothes!!!

Happy Saturday!

Kim

Butt, Core, Fitness, Hamstrings, Plank, Resistance Bands, Running, Thighs

Therapy Moves (12/7 – 12/13)

December 13, 2014 Kim 71 Comments

This week a lot of the daily moves were from PT – not sure that any of it is helping but I am running again so I will keep trying these things!

Sunday 12/7 – 45 single leg inner thigh raise with foot tap.

I’m supposed to be working on single leg moves while working on keeping my alignment straight. (Notice Hunter working in the background?? Nice, huh?!)

Monday 12/8 –45 plank (elbow) with knee in to leg lift. (right – left = 1 rep)

I haven’t done any planking in over 3 weeks so this was tough!!!

It was a running day!!! 7 miles in 55:50 followed by 1.5 easy miles.

Tuesday 12/9 – 45 back kicks.

After the first set of 45 I had to switch sides and do 45 more.

I did a DVD that I hadn’t done in a long time – Reebok Cardio Tone. This was just over an hour of cardio based toning – fun times!!!

Wednesday 12/10 – 45 medicine ball crunches with legs straight up and hands holding ball reaching to feet.

And, another day of running!!! 8 miles in 63:57 followed by 1.5 easy miles.

Thursday 12/11 – 45 single leg squat while on a step – push leg off ground down in front of step.

The left side wasn’t too bad! But, then I had to switch and do the move on my right leg (the one with all of the problems!!).

You can tell that I couldn’t go nearly as low on this side:(

I did a weight lifting DVD – Get Ripped & Chiseled. WOW!!! I haven’t lifted in over 3 weeks and I have been sore for the last 2 days! Love it!!!

Friday 12/12 – 45 front straight leg lifts with small band around ankle.

Part of the challenge on this is to stay straight (trying to work on my alignment). BTW – I noticed after the fact that I had my T-shirt on backwards – classy!!!

This was my 3rd running day of the week!! 6 miles in 48:00 minutes followed by 1.4 easy miles.

Saturday 12/13 – 45 back leg lift with band (my special therapy band:).

Still trying to work on balance with good alignment!

The rest of the day consisted of about 6 hours of shopping, a cello concert at the library, and a couple of hours of cleaning and ironing at the venue – not a true workout but lots of moving!!!

I’m not running the speeds or distances that I really want to run but I”m happy that I’ve been running again!!!

Happy Saturday!

Kim

Fitness, Running, Thighs

My Weak Spot (7/20-7/26)

July 26, 2014 Kim 37 Comments

My hips are probably my weakest area (part of why I have had stress fractures in each one) so I try to work them as often as possible – especially when I’m running a lot!! This week I really focused on them.

Sunday 7/20 – 44 skater squats with band.

This was fun – staying in the squat position the entire time made for a nice quad burn besides working my hips!!!

I got in a good 10 mile run – 76:27 followed by 3.15 easy miles!!!

Monday 7/21 – 44 machine gun kicks.

I should have done a video so you could see that this is actually a quick move. Part of the challenge is keeping balanced!!! And, after the first set – gotta work the other side!!

And – finally a lifting day again!!! Chalean Extreme – Push Circuit 1. I wanted to get some cardio but not run so I did Les Mills Combat Power Kata 45 – super fun way to get in a great workout!!!

Tuesday 7/22 – 44 kneeling leg lifts.

After the first leg is burning then switch and repeat!

Another 10 miles this time a bit faster – 74:44 followed by an easy mile!!!

Wednesday 7/23 – 44 side lying leg lift — point and flex feet.

lift with top leg behind toe pointed down

By turning the foot, I felt this in all parts of my hip!!!

Lifting day – Chalean Extreme — Push Circuit 2. After lifting I pulled out a program I haven’t done in awhile – TaeBo Amped – Rockin’ Abs. This is just over 40 minutes of cardio/core – awesome!!!

Thursday 7/24 – 44 standing hip circles (knee bent).

This was a nice move – not something I do often but I felt it after just a few reps!!

(for the record the pictures weren’t taken until Thursday afternoon after a full day of garage sale prep:)

Another run day – 7 miles at a pretty quick pace – 47:40 followed by 4.2 easy miles.

Friday 7/25 – 44 standing leg circles.

I actually did these during a lull in the garage sale and had Jordan do the video later. And, the video only shows one leg but I did both!!

Even though I didn’t do any other workout I still had plenty of activity working the sale all day!!!

Saturday 7/26 – 44 walking plie squats.

I did 44 leading with my right leg and then another set of 44 with my left leg leading.

Slow start to the garage sale this morning – hopefully it will pick up and we can get rid of the rest of the junk/stuff!!

Happy Saturday!

Kim

Core, Fitness, Running, Thighs

Side-to-Side (7/6-7/12)

July 12, 2014 Kim 42 Comments

This week the daily moves were all doubles! Since they were side-lying moves, each one had to be done on the right side and the left!!!

Sunday 7/6 – 44 side lying scissors (legs move front to back while stacked).

I counted a rep as moving the leg from front to back and back to front. And, even though the video only shows one side, I did a 2nd set of 44 on my other side.

And, since I took Saturday off, I got a nice run in.
10 miles in 71:04 +1.3 easy miles.

Monday 7/7 – 44 side lying double leg crunches.

And after 44 on this side, I flipped over for 44 more.

This is one of those moves that starts out fairly easy but after a few reps gets harder and harder!!!

For my workout I did Chalean Extreme Push Circuit 2. Then I pulled out a DVD I haven’t done in a long time – Shape Sculpt Your Abs. This was 45 minutes of cardio (with lots of ab work) plus 3, 15 minute ab sections – I should do this more often!!!

Tuesday 7/8 – 44 side lying hip abduction (top leg).

lift - heel should point slightly up — lift – heel should point slightly up

You can see why these were nice – I could keep my eyes closed!!!

By the end, my hips were burning!!!

This was another run day.
11 miles in 83:30 + 0.7 miles super easy.

Wednesday 7/9 – 44 crossed leg crunches (on your side, of course!!).

This move is great for your obliques. Having your legs crossed and lifting them also gives you a bit of hip work!!

I think that I got this move from one of my TaeBo workouts.

This was a double workout day – lifting and running!!!
Chalean Extreme Push Circuit 3.
12 mile run in 86:35 + 2 easy miles.

Thursday 7/10 – 44 lower leg lifts.

You can see that it isn’t a big lift but after about 10 you will feel each lift!!!

Don't want to be unbalanced! — Don’t want to be unbalanced!

I decided that after a couple of back to back longish runs, this should be an easier day. So, a really old workout came out – Denise Austin Fat Burning Yoga. I enjoyed the strength and stretching after all the lifting and running!!!

Friday 7/11 – 44 double leg lifts and pulls with band.