Weekly Workout Roundup

It’s been a minute since I’ve blogged a weekly workout roundup for you guys, and I’ll be completely honest – it’s because my workouts this summer have been far from perfect. Being that part of my platform with KaleKouture is fitness, it can be hard to motivate and encourage others when you’re not on top of the workout game yourself. It’s kind of like encouraging someone to be on a diet while you’re eating Cheesecake Factory in front of them!

Even though part of my job as a fitness blogger is to tell you about my workouts and how I’m staying active, and how you can do those things too, I am not afraid to admit that just like anyone else, “life” has taken precedence over a lot of my workouts this summer. This summer has been full of weekend lake trips, going on vacation, moving, looking for/buying a new house, working two summer jobs, getting everything ready to go back to school, and in the midst of all of that, trying to seamlessly transition into running this blog on my own. I started the summer with every intent of working out six days a week, trying new classes, tracking macros perfectly, etc. I mean teachers don’t “work” in the summer right, I should have all the time in the world! I’m here to tell you that’s not true, and that has not happened. But that’s okay!

While summer is obviously not the most ideal time for workouts to be lagging, truthfully I have not stressed or lost any sleep over it like I might have in years past. I know that summer is temporary, and the life events, vacation, and time with friends that have prevented me from working out like I normally do, are far more important than a few missed workouts. Memories with people you love are worth more than one missed hour- long-500-calorie-burn, I promise.

This summer has been one of the best summers I’ve ever had, and I can tell you without a doubt that my body looks no different today than it would had I not missed those workouts. Fitness is a lifestyle. So cliché, I know, but it’s true. It’s not a certain number of workouts, it’s not a certain number of days hitting your macros – it’s about the big picture. Did I miss some workouts? Yeah, more than I probably anticipated. Was I active this summer and did I try to workout as often as I could? Yes I did. That’s what it’s all about.

All that to say, I’m back and I’m running full steam ahead starting this week! And if you’re in the same boat and your workouts have been lacking this summer, know that I’m right there with you! Don’t worry about the workouts that didn’t happen, be encouraged and give your all to the workouts that you’re going to make happen this week! Screen shot the workouts below, and commit to working out with me this week!

I wrote up a weekly workout roundup below, not only for you guys to follow along with, but to motivate myself as well! It’s a proven fact that if I write out my workouts, and schedule them in my planner like any other commitment or appointment I have, I’m 100 times more likely to make it happen. Let me know if you have any questions!

bench push up

step up

‘Keep It Cool’ Crop Leggings | ‘Ebb To Street Tank’ | Nike Free RN Flyknit 

Weekly Workout Roundup 

  • Sunday: Cardio + Legs
    • 15 minute stairmaster warm up
      • smith machine squats (3 sets of 12)
      • bench step ups w/dumbbells (12 each leg, 3 sets)
      • walking lunges w/barbell (3 sets of 24)
      • plie pulse squats w/dumbbell (3 sets of 24)
      • leg extension, single leg (12 each leg, 3 sets)
      • hamstring extension, single leg (12 each leg, 3 sets)
      • 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/plate (3 sets of 12)
      • single arm pushdown w/cable – overhand (12 each am, 3 sets)
      • single arm pushdown w/cable – underhand (12 each arm, 3 sets)
      • overhead tricep extension w/cable (3 sets of 12)
      • tricep exentsion machine (3 sets of 12)
      • single arm kickback with dumbell (12 each arm, 3 sets)
  • Tuesday: Cardio + Biceps/Back
    • 20 minute incline walk on treadmill (incline: 12, speed: 3.5)
      • bicep curl w/ barbell (3 sets of 12)
      • seated cable row (3 sets of 12)
      • hammer curls w/ dumbbells  (12 each arm, sets of 3)
      • lat pulldown (3 sets of 12)
      • bicep curl w/rope attachment (12 each arm, 3 sets)
      • single arm bicep curl w/cables (12 each arm, 3 sets)
      • bicep curl w/ 25lb plate (until failure – this is a burnout, go as long as you can!)
  • Wednesday: Cardio + Legs
    • 15 minute elliptical warm up (incline: 20, resistance: 30)
      • smith machine split squats (12 each leg, 3 sets)
      • glute kickback machine (12 each leg, 3 sets)
      • curtsy lunge w/barbell (12 each leg, 3 sets)
      • smith machine squats (3 sets of 12)
      • reverse lunge with barbell (12 each leg, 3 sets)
      • straight leg deadlifts w/barbell (3 sets of 12)
      • body weight lunges until failure
  • Thursday: Cardio + Shoulders
    • 15 minute stairmaster warm up
      • front 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)
      • shoulder press machine (3 sets of 12)
      • plank shoulder taps until failure
  • Friday: Corepower Yoga
  • Saturday: Cardio + Abs
    • 3 mile run
      • 24 leg lifts
      • 24 bicycle crunches
      • 40 russian twists
      • 30 second plank
        • Repeat 4 times!
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My Spring Sports Bra Picks

Today is April 7th, which, in any normal year, typically means Spring is here in KC. However just when you think you’ve got KC weather figured out, you don’t. I assumed by this point in the year we would have sunny skies and 60+ degree weather, but unfortunately, we got a tease at the beginning of March, and now have had what seems like nonstop rain since then! However, I think as of yesterday we’re on the up and up and I’m so excited to be able to run/workout outside again!

Anyway, onto the real point of the post for today … sports bras! While this may not sound like the most thrilling topic, I think it’s important and I feel like it’s not something many bloggers talk about, so I figured, why not!?

I would venture to guess that I’m not alone in saying, without a sports bra, a workout could not physically happen for me. That being said, finding a good sports bra is pretty essential in the quest to work out. So today, I’m posting my current three favorite sports bras for all you not-so-flat-chested-women out there who unfortunately have to take into consideration more than just which color sports bra to buy, or which criss-cross back will look the cutest with you open back Lulu tank. All you IBTC girls out there, don’t take this luxury for granted!

When you’re more on the busty side, C-D+ range (me), it’s difficult to find a sports bra because there are a plethora of things you have to take into consideration. You need the perfect amount of support to withstand burpees without your girls flying every which way, while not being completely suffocated at the same time. Then there’s the strap issue. We all know that anything providing a decent amount of support always seems to have thick nursing bra style straps, which aren’t my number one choice when trying to find something to look cute under a workout tank. Don’t get me wrong, I’m well aware of the fact that people don’t typically see your sports bras on a regular basis, however open back and cut out tanks seem to be the active wear trend these days, and I’m not trying to show off a sports bra that looks like it came out of my grandma’s drawer.

I will say, when it comes to workout clothes, I’d choose quality over cute 10 times out of 10, but there’s definitely something to be said for the motivation that comes with trendy new workout clothes, sports bras included! So that being said, here are my top picks, just click the pictures to shop!

Nike ‘Pro Classic’ Dri-FIT Padded Sports Bra – I don’t dare admit how many of these Nike sports bras I own, it’s embarrassing, but that should speak for itself when it comes to their quality. I have yet to retire one of them and I’ve had my earliest ones for almost 4 years now! They’re extremely thin for how supportive they are, but that’s one of the things I love about them. They have that barely-there feel, while being able to hold down the goods during a high intensity workout. These are a little bit more of a tight fit, so I would size up when ordering! They come in a ton of cute colors, but my favorite for spring is “Hydrangea” which is the one pictured above! They’re $35, and worth every last penny.

Calia Inner Power Seamless Bra – I bought this sports bra on a total whim when Dicks Sporting Goods was having a sale a couple of weeks ago, but I’m so happy I ended up trying it on and buying it because it has very quickly become my favorite. It comes with removable pads, and adjustable double straps, making it a great option for both larger and smaller chested women. It’s seamless, so it’s by far the softest, most comfortable, and most breathable sports bra I own. It provides more coverage that any other sports bra I have, and the support is phenomenal. It’s my go to for HIIT workouts – it’s definitely high knee/burpee/mountain climber/box jump approved! The pastel pink I’m wearing is sold out, but I linked the merlot colored one on the right, which I just bought as well! It’s $35 and a complete steal, you will not be disappointed with this one!

Hot Like Agni Bra – SALE ALERT! This is under the “we made too much” section of Lululemon’s website (pro tip – the best way to affordably shop Lulu) and it’s only $39! I will preface by saying that compared to the other two sports bras I’ve talked about, this one provides just a little bit less support, but it’s perfect for low impact workouts even if you are bigger busted. One thing I really love about this one, besides this perfect spring purple/pink color, is how thin the straps are. They’re easy to conceal, but tight enough to support you in all the right places! I sized down on this sports bra and it fits perfectly. There’s enough room to breathe while still feeling like your girls aren’t going anywhere.

And there you have it, my top three sports bra picks as of right now! I will say, as with any article of clothing, these favorites change every so often, so when I find another one I love, and I will do an updated post. But for right now, I’m confident in saying you will love all three of these! Please feel free to comment and share the links of your own favorites – I’m always in the market for something new when it comes to a good sports bra!

I hope you all have a fabulous weekend, and are enjoying some somewhat springy weather wherever you’re spending it!

XOXO, A