My Weekly Workout Routine

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I haven’t blogged much fitness wise since we’ve started KaleKouture, so I figured it was time to get on it! This is an area where I want input from you guys – so if there are specific things you’d like to see, please let me know!

Although my workouts look pretty similar each week, (5-6 days of 15 minutes cardio + weight training) I try to change it up every so often so I can keep my body guessing. Believe it or not, your body does get used to a routine, so without small changes here and there, ie: increasing your weights every so often, trying different workouts, different equipment, or different classes, you may start to realize you’re not seeing much of a change/you’ve hit a plateau. I will admit, even I struggle with this at times. Once you’re in a routine, you become comfortable with it, and sometimes you just don’t want to make the effort to try something new, but it’s important! And sometimes, trying something new may lead you to find a new workout, routine, or class you love!

A little back story real quick – when I first started working out in high school, cardio was my go to. I didn’t set foot in the weights section of the gym, nor did I ever plan on it, or even think twice about it. The weights always intimidated me due to the fact that I had no idea where to even begin as far as “lifting” was concerned, as well as I just had an overall feeling of not belonging in that section of the gym. Not to generalize, but you know what I mean!

When I got to college, I realized cardio wasn’t working for me anymore. I dreaded my 45 minutes on the elliptical and needed to find something new. That’s when I started doing some research on bodybuilding.com. This is such a great resource because there are tons of weighted workouts with pictures and videos to help you understand how to safely and effectively perform each move. After a few months of doing the workouts, I realized I would never go back to strictly doing cardio.

I started feeling stronger, I liked the changes I saw in my body, and I was never bored – I actually got excited to go to the gym everyday. Even six years later, I still do weighted workouts. Transitioning from cardio to weights, in addition to counting macros, is what helped me become so passionate about fitness. It has made me so much more confident in and out of the gym. So if you’re contemplating weight training, here’s my push to you to go for it! It is so much more effective than cardio alone. More on that later too!

Below is an example of my weekly workout routine. It’s not always the same, but I tend to stick to this most weeks. Later this week I’ll be blogging more in depth on how I transitioned from cardio to weights, and why I did it, so check back then! Just to clairfy – I still do some cardio, as you’ll see below. However I try to never exceed 15 minutes, I strictly use it as a warm up!

In the meantime, if there’s an exercise in any of the workouts you don’t know how to do – google it. That’s exactly what I did in the beginning! Google has tons of pictures and videos of exactly how to do each of these exercises, so don’t be afraid to use it!

  • Sunday: Cardio + Legs
    • 15 minute elliptical warm up
      • smith machine squats (3 sets of 12)
      • step ups w/dumbbell (12 on each leg, 3 sets)
      • barbell lunges (12 each leg, 3 sets)
      • plie squats w/dumbbell (3 sets of 12)
      • jump squats (3 sets of 12)
  • Monday: Cardio + Triceps
    • 15 minute stairmaster warm up
      • tricep pushdowns w/ rope attachment (3 sets of 12)
      • overhead tricep extension w/ rope attachment (3 sets of 12)
      • single arm pushdown w/cable – overhand (3 sets of 12)
      • single arm pushdown w/cable – underhand (3 sets of 12)
      • overhead tricep extension w/dumbbell (3 sets of 12)
  • Tuesday: Cardio + Biceps/Back
    • 1 mile walk outside
      • bicep curl w/ barbell (3 sets of 12)
      • bicep lat pulldown (3 sets of 12)
      • hammer curls w/ dumbbells  (12 each arm, sets of 3)
      • seated cable row (3 sets of 12)
      • preacher curl (12 each arm, 3 sets)
  • Wednesday: Cardio + Legs
    • 1 mile walk outside
      • smith machine split squats
      • quad extension machine (3 sets of 12)
      • hamstring extension machine (3 sets of 12)
      • smith machine squats (3 sets of 12)
      • body weight lunges until failure
  • Thursday: Cardio + Shoulders
    • 15 minute stairmaster warm up
      • front lateral raise with barbell (3 sets of 12)
      • upright row w/ barbell (3 sets of 12)
      • lateral raise w/ dumbbells (3 sets of 12)
      • shoulder press w/ dumbells (3 sets of 12)
      • upright row w/ rope attachment (3 sets of 12)
  • Friday: Cardio + Chest/Triceps
    • 1 mile walk outside
      • tricep pushdowns w/ rope attachment (3 sets of 12)
      • overhead tricep extension w/ rope attachment (3 sets of 12)
      • single arm pushdown w/cable – overhand (3 sets of 12)
      • single arm pushdown w/cable – underhand (3 sets of 12)
      • overhead tricep extension w/dumbbell (3 sets of 12)
  • Saturday: Rest Day

Let me know if you like seeing my weekly workouts or find it helpful. I would be happy to start posting them each week if it’s something you guys find beneficial!

Outfit Details:

  • Racerback– Best workout top of all time, I wish I owned one in every color!
  • Pants – Mine are an old version but these are super similar! I wear a medium!
  • Shoes – These are the newer version of my shoes and they’re on major sale until 10pm!

XOXO, A

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