Category Archives: Triceps

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, Foam Roller, Plank, Recovery, Running, Squats, Triceps

Rest (3/29 – 4/4)

April 5, 2015 Kim 14 Comments

Rest is not something I’m good at or even enjoy that much. However, other than my daily 45s I have now taken 7 days off!! I can’t even remember the last time I did that willingly!

Sunday 3/29 – 45 seated twists.

Return to center –

This was a new (to me) version of an oblique twist – you can definitely feel it in your obliques but it takes out the lower core work that you get in a reclined Russian Twist.

I did a one person race. I ran a loop around our neighborhood that is about 2.15 miles over and over.

Look how cute Chris is - he set up an aid table and a lap counter!!! — Look how cute Chris is – he set up an aid table and a lap counter!!!

Hunter ran 2 loops with me and walked my final loop — Hunter ran 2 non-consecutive loops with me and walked my final loop

Jordan also ran 2 loops with me — Jordan also ran 2 (consecutive) loops with me

I decided that 25 miles was good for the day!! I was only taking a sip of water after each lap and I don’t think that 12 sips in over 4 hours was enough for me!!

Monday 3/30 – 45 foam roller ab tuck. This move is one that Lindsay (CotterCrunch) included in her 3 New Core Moves post a couple weeks ago.

Holding a plank while completing all 45 reps was definitely a challenge!!!

Tuesday 3/31 – 45 low squats while on wobble balls – holding medicine ball – bring elbows to knees.

Adding the balance challenge with the wobble balls was fun!

Wednesday 4/1 – 45 plank walk-ups from floor to BOSU.

At some point I started wondering if I should do 2 sets of 45 – one with the right hand leading and one with the left hand leading. I decided to just go with one set so I alternated lead hands every 5 reps.

Thursday 4/2 – 45 cross body mountain climbers with feet on ledge.

Return to start and bring left knee in –

Left foot in - twist — Left foot in – twist

Obviously this move went faster when I wasn’t trying to pose for a picture!! I liked doing the mountain climbers with my feet up – it changed the feel of the move a little. Right-left = 1 rep.

Friday 4/3 – 45 decline tricep dips (feet on chair – hands on floor).

This move was small but I definitely felt it in my triceps!!!

Saturday 4/4 – 45 diamond butt lifts.

start (feet together - knees point out) — start (feet together – knees point out)

squeeze butt and lift thighs off the ground

This was another small move but very effective!!!

Since I’m actually writing this on Sunday (Easter) and I didn’t work out today, I have successfully managed to take 7 days off without going crazy!!!

Happy Easter (or Passover) or Sunday!!!

Kim

Butt, Calves, Fitness, Running, Squats, Triceps

February: All About the Run (2/22 – 2/28)

February 28, 2015 Kim 26 Comments

February was a month of running!! I ran 18 out of 28 days (a lot for me) for a total of 207 hard miles and 19.9 easy miles – my highest month in a long time.

Sunday 2/22 – 45 squat with kettle bell pull.

I did a 10K virtual race – The Race for Paws that Kristina (Kristina’s Blog About Running & Life) organized to help support PAWS Chicago which is a no kill animal shelter.

6.2 miles – 43:06 followed by an easy mile. (I really wanted to push the pace harder but know that I can’t while I’m running so many miles right now.)

Monday 2/23 – 45 lateral raises with a “milk pour” (flip hands palms up then back down).

From here, you flip your hands back over (palms down) and then lower to complete one rep.

I did something I hate doing and ran a distance that wasn’t “round” – 8.8 miles (70:09) followed by 1.2 easy miles. I did the 0.8 to keep my overall mileage even after the 10K on Sunday.

Tuesday 2/24 – 45 arrowheads (for butt).

See, you sort of make an arrowhead shape in the air with your leg movements! And, of course, I had to switch and work my left side!!

Probably not the best exercise for the day since it made my butt a little sore right before my long run but….

31 miles in 4:06.58 – I pushed myself on this run because I wanted to maintain a good pace for the entire distance!! I only did 0.2 miles to cool down.

Wednesday 2/25 – 45 calf stretch on wobble balls.

I thought about doing an easy run but my hips were a bit achy so I decided it was better to rest.

Thursday 2/26 – 45 laps around the ballroom at the venue.

I had to clean for a Friday event and I wasn’t super motivated about cleaning so I stalled and walked 45 laps first!!!

Friday 2/27 – 45 chair squats.

Chair squats are always hard for me – something about keeping my legs so close together while I squat!

I didn’t plan to take a 3rd day off but sometimes that’s just the way things work out.

Saturday 2/28 – 45 tricep dips with hands on wobble balls.

down - don't rest butt on floor — down – don’t rest butt on floor

We actually took these pictures one morning before I took Hunter to school but I didn’t do the move until this morning.

And, I finished the week with a run.
5 miles – 39:39 + 1 easy mile.

I’m happy that I had another week over 50 miles.
51 hard miles
3.4 easy miles

This week presented some challenges but thankfully I got in my runs and kept my daily moves going!!!

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.