BOSU, Butt, Chest, Core, Fitness, Plank, Running

Still Not Running (11/2 – 11/8)

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Sometimes as runners/athletes we make choices based on what we want to do and not what we should do – at least I know I’m like that.  This week was one of those times – I just tried to do what I wanted as far as working out.  It didn’t really work but…..

Sunday 11/2 – 45 machine gun kicks.

balance on right leg - left leg kicks
balance on right leg – left leg kicks
extend leg
extend leg

These go quickly – the challenge is supporting yourself on the standing leg and staying balanced while moving your leg back and forth!!  And, both sides have to be worked equally –

ready for side 2
ready for side 2
go
go

This move is actually one I learned from TaeBo!!!

After a week almost completely off and a couple other minimal weeks, I decided to try and run.  It wasn’t great but I pushed through and did a slow 5 miles.  (sometimes I’m not very smart!!!)

Monday 11/3 – 45 star crunches – right hand to left foot, down, left hand to right foot = 1 rep.

the nice part
the nice part
up and reach
up and reach

Return to extended position then switch sides –

reach
reach

And, since I was already working my core I decided to do TaeBo Insane Abs.  This workout always makes me sore for a few days!!!

Tuesday 11/4 – 45 standing crunches (hold each crunch about 3 seconds).

ready
ready
round and squeeze - blow all the air out and hold
round and squeeze – blow all the air out and hold

I really like standing crunches like this even though it looks a little odd!!!

I wanted to run again but it only took about 3 steps to realize that wasn’t going to happen.  So I walked 6.35 miles at a 10% incline.

Wednesday 11/5 – 45 elbow plank with knee tap to a leg lift – alternate sides (right – left = 1 rep).

start in plank
start in plank
right knee barely taps ground
right knee barely taps ground
lift right leg
lift right leg

Return to plank then do left side –

left knee tap
left knee tap
lift left leg
lift left leg

This ended up being a LONG time to hold plank by the time I did all 45 reps!!!

I pulled out another older DVD – Denise Austin:  Personal Training System.   Many years ago this was my go-to workout when I had a stress fracture in my foot and we were traveling – 20 minutes of cardio, 10 minutes upper body, 10 minutes lower body, 10 minutes abs and 10 minutes stretching.

Thursday 11/6 – 45 fly to pull-over.  (8 pounds because 45 is a lot!!)

start
start
open to fly
open to fly
bring arms back to certain and push weights together
bring arms back to center  and push weights together
pull arms over head (don't touch the ground)
pull arms over head (don’t touch the ground)

Keeping this movement slow and controlled is the key (especially on the down part!!).   My chest is still sore from this one!!!

I’ve mentioned before that I love the 10 Minute Solution DVDs.  I chose Sculpt, Tone & Reshape with the Figure 8 for the workout.  The figure 8 is a resistance band.

figure 8 band
figure 8 band

I like the combination of moves in the workout using the band!!

Friday 11/7 – 45 side plank dips on the BOSU.  This move is a move I got from Nellie (Brooklyn Active Mama) and her weekly Wednesday Workouts.

ready
ready
down
down

Holding plank while lifting and lowering your hips is a challenge – holding the plank on the BOSU makes it an even better challenge!!!

2nd side ready
2nd side ready
down
down

And, I tried and failed at running again!!   So I just walked 4.25 miles at a 10% incline.

Saturday 11/8 – 45 standing pilates leg circles.

front
front
out to side
out to side
to back
to back – squeeze your butt at this point to help with balance!!

If you look closely you can see that my foot is barely off the ground.  Even to close the circle (half circle actually) you keep it just above the ground.

I did all 45 on one leg before switching sides.

front
front
side
side
back
back

I like this move even though it is small – after several reps you will start to feel it in your thighs, core and butt!!

I’m not thrilled that I can’t run still but I guess I will just keep doing things that don’t make my leg hurt worse until I get some answers from the DR(s)!!!

Happy Saturday!

Kim