Category Archives: Triceps

BOSU, Butt, Core, Fitness, Plank, Running, Triceps

A Weak Week (10/19 – 10/25)

October 25, 2014 Kim 28 Comments

This week was pretty light on the workout front. But I did get in some really fun 45s!!!

Sunday 10/19 – 45 side lunge (stay in wide position between).

I did all 45 to the left (just returning to the middle position in between. Then switched and did 45 to the right.

Monday 10/20 – 45 BOSU balances (start with hands on BOSU, feet on ground – raise right arm to side and left leg, hold then switch to left arm and right leg for 1 rep).

This move was HARD!!! I like it because it worked everything – triceps, shoulders, core, butt, quads, hamstrings….

I tried to run – 3 miles in 25:40 and then realized that my leg is hurt more than I thought so I ended up walking 4.5 miles with an incline.

Tuesday 10/21 – 45 twisting elbow planks (twist right, then left = 1 rep).

Return to middle then twist the other way –

This move was hard – 45 complete reps ended up being a long time to stay in a plank!!!!

I did a workout that I hadn’t done in a long time and it ended up being great – The Firm: Cardio Fusion. The workout uses these little balls –

I will definitely be doing this workout again!!!

Wednesday 10/22 – 45 twisting frog crunches with weighted (5 pound) punches. (right-left = 1 rep)

up - twist and punch right with left hand — up – twist and punch right with left hand

Return to the ready position and then go the other way –

I did another workout that I’ve always enjoyed – Cross Training for Fitness.

Thursday 10/23 – 45 back bow cross-over. This move is one I had never seen before until Nellie (Brooklyn Active Mama) showed it as her Weekly Wednesday workout. (another one where right-left = 1 rep)

up and squeeze - move to other side — up and squeeze

While in the up position, move your arms to other side –

moving over (dropped the legs a little:)

small break before moving back to the start — small break before coming up and moving back the other way

I might have adapted it a little (I used a wobble ball as my cross-over object instead of a yoga block) but this was a really good move!!!

Thanks to Hunter for doing the pictures for me on Friday morning since no one was around when I did the move Thursday!!!

Friday 10/24 – 45 leg abductions while balancing on upside down wobble ball.

I managed all 45 with my left leg without tapping my toe down – I wobbled and looked like a goof but…..

On this leg, I ended up tapping my toe down 2 times during the reps – my left leg balance isn’t as strong!!!

Saturday 10/25 – 45 stability ball side crunches.

After completing the first set of 45, I flipped over and did 45 more.

I’m hoping that next week I can get back to working out the way I like to work out!!!

Happy Saturday!

Kim

Cardio, Core, Fitness, Lunges, Plank, Plyo, Quad, Running, Squats, Triceps

Almost Skipped a Day (10/12 – 10/18)

October 18, 2014 Kim 30 Comments

This week was one of those weeks that pretty much flew by. Every day I would think, “Oh, tomorrow will be an easier day.” Not the case but it was still a good week!!!

Sunday 10/12 – 45 squat to lunge (same leg moving) – stay low on stationary leg.

Even though I only did 3 on each side in the demo, I really did 45 on each side. My hip/quad was burning by the time I finished!!!

Monday 10/13 – 45 burpees with a hop onto a step. (Actually I did 50 because Brooke’s workout for the day called for 50 burpees as the “extra” move.

There was nothing easy about these!!!

Boomer’s Burn was a strength workout all about high reps – awesome!!!

It was also a running day – 8 miles in 59:51 + 1.5 easy miles.

Tuesday 10/14 – 45 split squats with the back foot on a step.

And, of course, I had to switch legs and do another set of 45.

I held 15 pound dumbbells the entire time. This move was not easy!

I did one of the Piyo workouts that I like – Buns.

And, Boomer’s Burn was an interval workout. It was a good one – hard!!!

I did 5.5 miles during the intervals + 2.1 easy miles.

Wednesday 10/15 – 45 sit-ups with feet on step.

Boomer’s Burn was another great strength workout!!!

I ended up just walking with a 10% incline instead of running because my right quad has been bugging me. I walked just over an hour.

Thursday 10/16 – 45 second side plank with top leg lifted.

This was not easy!!! Then I had to switch sides and do it again –

don't drop the hip! — don’t drop the hip!

I pulled out one of my favorite workouts – Turbo Jam – Fat Blaster!

Boomer’s Burn was another interval day. It started out OK but during the final interval my right quad (that has been bugging me) sort of gave out – I limped through one hard rep and decided that it was time to stop.

Friday 10/17 – 45 partner push-ups (with Hunter).

This was a fun move!!

And, this day sort of got away from me!! I didn’t get up at 5:00am since the boys were out of school. Because of that I ended up not being able to workout (probably good to rest my quad). After a full day and a neighbor’s party, I finally did this move about 9:45pm!!!

Saturday 10/18 – 45 tricep presses with feet on stool.

Hunter let me take pictures of him demonstrating the move last night even though I didn’t do it until this morning!!!

I had more rest days this week than I like but sometimes that is just how it has to be.

Happy Saturday!!

Kim

Back, Biceps, Fitness, Hamstrings, Lunges, Running, Shoulders, Squats, Triceps

Combo Moves (8/3-8/9)

August 9, 2014 Kim 30 Comments

This week’s 44s were all about combining upper and lower body moves – my favorite way to get max results in min time!!

Sunday 8/3 – 44 plies with bicep curls (10 pound dumbbells).

Monday 8/4 – 44 single arm lateral raise with leg abduction (8 pound dumbbells).

And, I can’t just work my right side!!!

This move was hard for me!!!

Strength training – Chalean Extreme Lean Circuit 1.
Running – 6 miles in 44:12 followed by 0.35 easy miles.

Tuesday 8/5 – 44 reverse lunge with shoulder press (8 pound DB).

After completing 44 reps on the right side I had to switch sides!

Long run day – 11 miles in 86:46 followed by 0.9 easy miles.

Wednesday 8/6 – 44 deadlift with row (15 pound DBs).

After the row, stand back up to complete a rep! Deadlifts are one of my favorite moves!!!

I only had a short amount of time to workout so I just lifted weights – Chalean Extreme Lean Circuit 2.

Thursday 8/7 – 44 squat with front raise (hands together on 1 DB – 12 pounds).

And, this was another long run day – 12 miles in 90:02 + 2.4 easy miles.

Friday 8/8 – 44 alternate side lunge with overhead triceps extension. (8 pound DB)

Because I wanted to do 44 lunges to each side, I ended up doing 88 tricep moves!! My triceps are still sore today!!! Plus, keeping my arms overhead the entire time was a big challenge.

I only did Chalean Extreme Lean Circuit 3 – it was a struggle for some reason!!!

Saturday 8/9 – 44 hammer curls with opposite knee lift (12 pound DBs)

I counted a right curl and left curl as 1 rep. This was a great move for really working my core – love balance challenges.

Overall this was a good week of workouts. I didn’t travel to Illinois (obviously!!!) to run the ultra but still got in some good runs and strength workouts.

Happy Saturday (better late than never!!)!!!

Kim

Biceps, Fitness, Running, Shoulders, Treadmill, Triceps

Back to Work!!! (5/18-5/24)

May 24, 2014 Kim 30 Comments

This week has been all about getting back into a solid workout groove. For the past couple of months I sort of let my weight training and cross training take a back seat to running. Even though I plan to keep logging lots of miles, I need to add in the other work again!!!

Sunday 5/18 – 44 shoulder burners!! This move was a front raise, flip arms over and do a bicep curl with arms out in front (and up), shoulder press, then reverse each step for 1 rep – oh, and I stood on my wobble balls just to increase the FUN!!!

flip arms over - palms up — flip arms over – palms up

Not gonna lie – my shoulders were dying by the time I finished all 44 of these!!!! (and I only used 5 pound dumbbells)

I did a DVD that I haven’t done in a long time – Jackie Warner X-Treme Crunch Free Abs. This is just over 30 minutes of serious ab/core work. The first half is all done standing and the 2nd half is on the ground. About midnight Sunday night I could really feel all of those moves!!!

I also did a treadmill run. Lately I haven’t even tried to push my pace much and I’m still going to focus on running more miles at an easy pace but every once in awhile I need to pick it up.

5 miles – 35:27 + 1 easy mile to cool down (all at 1.5% incline)

Monday 5/19 – 44 step-ups with a bicep curl.

Push off foot on step to lift up and curl at the same time.

After I did 44 on this side I had to switch sides – a total of 88 bicep curls!!! (the main reason I stuck with 8 pound dumbbells!)

ready (not sure what I'm doing with the weights!) — ready (not sure what I’m doing with the weights!)

The nice thing about this move was that it got my heart rate up besides working my biceps, butt and quads!!!

I did one of my favorite workouts – Les Mills Combat – Extreme Cardio Fighter. 60 minutes of kicking and punching at a fairly high intensity!!! Love it!

Tuesday 5/20 – 44 fall backs with medicine ball.

This move was HARD!!! It is great for your core and also for your quads.

The rest of the workout was 10 Minute Solutions – Hot Body Boot Camp. Not gonna lie, of the 5 10 minute sections my favorite this time was the stretching!!! I think I was dragging a little!!!

Wednesday 5/21 – 44 waving triceps while standing on wobble balls.

Trying to stay balanced on the wobble balls and keeping my arms extended the entire time turned this into a great challenge!!! (8 pound dumbbells)

This was a running day – 10 miles in 78:43 plus 1.2 easy miles.

Thursday 5/22 – 44 pull-overs while on a stability ball. This move was from Nellie (Brooklyn Active Mama) and her weekly Wednesday workout.

I’m not sure I dropped my arms as far as you are supposed to but I was trying to keep my form good and not bend my arms – lots of muscles involved here!!! (1 12 pound dumbbell)

I wanted to do something a little easier so I did The Biggest Loser – Weight Loss Yoga. Ummm….there was very little easy about the workout. Bob Harper knows his stuff and after 50 minutes of yoga I felt like I had worked out for sure!!!

Friday 5/23 – 44 triceps kickbacks while in chair.

I know that I should have been lower in “chair” but my quads were burning!!! (8 pound dumbbells)

It was another run day and I decided to make it a bit of a harder pace because lately I feel like I’ve been running slower most of the time.

8 miles (1.5% incline) in 53:27 + 2.4 easy miles. I try not to run hard too often anymore (I used to do it every single run – part of why I was injured more than not) but it was nice to push the pace. (6:41 average)

Saturday 5/24 – 44 leg lifts with a medicine ball between my lower legs.

Yikes – that move was hard!!! The medicine ball I used was 8 pounds and I told Chris that the hardest part was the ball hurt my ankle bones!!! Even with the whining, I still did another set of 44!!!

Hunter and I are supposed to be out running right now – his final long run but it is raining and I’m not a diehard!!! I have zero desire to be soaking wet for over an hour and a half!! We will run later or even in the next day or two – we have some flexibility since he is going to run quite a bit this week before scaling back for the final week before his race!

This week wasn’t a high mileage week for me but it felt good to get in a few runs again. I’m ready to focus on a new goal and plan to keep my miles up while getting in more strength work again!!!

Happy Saturday!!

Kim

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