Etikettarkiv: core

Running Pain Free

Short week due to Christmas celebration.

And so this incident with my right knee on Christmas Eve.

Of course it wouldn’t stop me from getting to the gym this week.

I couldn’t find any Yoga class that fitted my schedule but I needed to get back to the gym. Was not there last week.

 

Gym

Couldn’t do all exercises because I cannot put down my right knee on the ground.

Started with 1K rowing

Then it was some hip exercises, biceps, triceps, lunges with a bar.

For the first time I did this good hip exercise that I hadn’t done in a while. I step on a ”bench” from the front, side and combination front and side. The goal is to do this exercise once a week at the gym from now on.

Then hip exercises I could do was laying on the side and lift the top leg, bridges, plank leg raise, squat to the side, side lunge, single leg crab, wide squat, lung to heel raise.

Stood on a balance board counting to 90, foamrolled my calves

Then for core it was rolling toe plank, plank, boat with a ball

Then of course stretching.

Gym

TIme for the second time at the gym this week.

Decided to do indoor biking as warm up. Strange bikes. Realized that I have not been biking for a while. Could set that my distance goal was 3K and then found out when I have done that 🙂    Thought that I would also know how long it took but not.

Continued with back exercises. Realized when I got back home that I forgot to do shoulders.

Ended with core: Rolling toe plank, plank, boat with weight, pilates and then halvmoon (balance trainer) for 90s, suppose to be good for my inner core muscles.

Then hip exercises: top leg, Squat to side, Side lunge, Wide squat, Plank leg raise, Single leg crab, Lung to heel raise 20s (10s+10s)

No foamroller was available so ended with stretching.

See how it will go tomorrow when I plan to run my first trail run since Kullamannen in November.

 

Gym

Before I went to the gym I had a hair cut 🙂

Surprised that I got down to my hairdresser in such  short time. Tood another tour due to all the construction in my hometown.

Some people have decided to get us a tram, unbelievable and then district heating. Depending where you want to head you have to think twice,

After the haircut I went to the gym.

Tonite I increased the weight on my calves 🙂

Still struggling with tricepts, chinups.

I felt tiredness in my back when I started my session with hip exercises, core and calves (funtional training) but hope that my back will get stronger which it will.

Added some more core exercises, I seem to have core muscles afterwards, someone told me that if you have good core muscles and do a lot of core you will feel sore the day after, that happened last week.

During my hip exercises I got tired in my hip muscles and stretched with the dove stretching exercise for the first time.

I just have to keep going to get my strength back.

HIT

#32 – 50 runs in 100 days – Winter edition

Tonite it was time again for another HIT.

Started snowing Monday and have continued so. Thought it would take longer biking to the sport center because of the snow and I was right.

When I signed in I didn’t get a ticket which I told the receptionist who told me to get one at the desk. Then another girl signed in at the same machine and got a ticket that actually had both hers and mine ticket so I finally got one.

Fetched a stepup board and a kettlebell

So first warmup when we were running around the room and did different exercises, once again it was the same instructor as last time and she is running around with us instead of staying where she is going to be when HIT starts so it is tough to see when she is switching exercise but I got warm 🙂

Then the HIT started.

This is what I remembered

Started with:

Low squats with kettlebell and then above your head
Kettlebell swing
Biceps on the stepup board 3 times then touching one of my feet, biceps on the stepup board 3 times then touching my other foot
Moving your hands over the stepup board to one side and down with one hand on the floor and one pushup, then moving my hands to the other side of the stepup board and down with the other hand on the floor and one pushup
This set was done once

Second set:

The boat pumping, then running upp the stepup board
This was done every other for 8 times total

Third set:

One biceps then turning over diagonal and touch one of your hands on the stepup board, one biceps then turning over diagonal and touch the other hand on the stepup board
Then jumping up on the stepup board low
This was done every other for 8 times total

Fourth set:

Stand on the stepup board in a plank position and touching your stomach with one hand first and then your other hand repeatedly
Jumping from side to side

Fifth set:

Low squats with kettlebell and then above your head 40s
Kettlebell swing 40s
Biceps on the stepup board 3 times then touching one of my feet, biceps on the stepup board 3 times then touching my other foot 40s
Moving your hands over the stepup board to one side and down with one hand on the floor and one pushup, then moving my hands to the other side of the stepup board and down with the other hand on the floor and one pushup 40s
This set was done 8 times total

Sixth set:

High knee stairs

10s, 20s, 30s, 40s, 30s, 20s, 10s with 15s rest between

Ended with 1 minute boxing boat

I might have forgotten some exercised

Unknown distance

Totally exhausted

I like this type of pumping, felt how tired legs I had walking up the stairs at work today after this weekend’s trail run and then HIT but it is good getting breathless and more breathless during HIT.

 

 

 

 

Functional Moves

#35 – 50 runs in 100 days – Keep Running edition

I wanted to test something new and read about Functional Moves that I tested tonite.

Unknown running distance since I was not aware that there would be some running during the exercise.

What is Functional Moves?

Functional Moves®) is an athletic group exercise using functional movement training for the entire body. Strength, stability, mobility and balance are trained by using your own body weight, a board and a weight plate. Also explosive / pulse-pounding moments included.

First we had warm up and then it was three blocks

First was balance. Also included was core like the boat (very low), plank, pushups, hips, squats

I did not think that I would be so sweaty and breathless. Definately something I will do again.