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!

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‘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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Weekly Workout Roundup

I haven’t posted a weekly workout roundup in awhile, so I figured now that summer is here, it would be a good time to write them out for you guys again!

Now that summer has started for me (I have the summer off – teacher perk!), I feel like I’m actually really enjoying being in the gym again. Like I’ve said before, I definitely go through periods of time where getting a workout in can be a struggle. During the school year, my workouts are either before work at 4am, or after a long day of school and tutoring at 6pm – neither are ideal times, which is definitely part of the struggle for me, but those are usually the only two times I can squeeze them in! However, now that it’s summer, I can work out whenever I want, which is the absolute greatest. I also have more flexibility in what I do for my workouts now that I’m not under the time constraints of having to schedule them around work. That being said, I’ve tried to change things up a little bit with some outdoor HIIT workouts, new workout classes, etc.

This past week my best friend convinced me to do a 6am Core Power Yoga class with her. Now, I am not a yoga person whatsoever, in fact I am probably the least flexible person I know, I’m working on it! Needless to say, I was a little hesitant, but I have heard so many great things about Core Power so I knew I should step out of my workout comfort zone just to try it once. <— Something I so encourage you all to do too!

When it was all said and done, I LOVED it. It was the perfect combination of yoga, cardio, strength training, and core. The room was set at 90 degrees for the entire workout and I can tell you beyond a shadow of a doubt, I have never sweat so much in my life. I’m talking toweling-down-my-mat-every-5-minutes-sweaty! It was a tough workout, but a great one, and I can’t wait to go back for another class! I highly recommend it, even if you’re not someone who loves yoga! If you’re in the KC area, Core Power Yoga on the Plaza offers free classes all day long on the first Friday every month!

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The rest of my workouts for the week are posted below! I took two rest days this week because I spent the weekend at the lake, but I’m planning on 6 workouts this week – I leave for Mexico in two weeks, so it’s crunch time – literally!

  • Sunday: Cardio + Legs
    • 15 minute stairmaster warm up
      • barbell squats (3 sets of 12)
      • step ups w/dumbbells (12 on each leg, 3 sets)
      • barbell lunges (12 each leg, 3 sets)
      • plie squats w/dumbbell (3 sets of 12)
      • adductor machine (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)
      • tricep exentsion machine (3 sets of 12)
  • Tuesday: Cardio + Biceps/Back
    • 15 minute bike warmup
      • 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)
      • preacher curl (12 each arm, 3 sets)
      • bent over row with barbell (3 sets of 12)
  • 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)
      • reverse lunge with barbell
      • 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: Core Power Yoga
  • Saturday: Rest Day
  • Sunday: Rest Day

As always, if there’s anything you’re unsure of how to do, google is your best friend! Copy and paste any of the terms above and you will find an excessive amount of pictures and videos to help guide you in effectively performing the exercise. Form is key when it comes to strength training so make sure you do a little research if you’re trying something you’ve never done before. Let me know if you guys would find it helpful for me to start videoing my workouts and posting them on the blog – it’s something I’ve thought about but wasn’t sure how many people would find it helpful, so if you would be interested, please comment below and let me know! Have a great rest of your week!

XO, A

Weekly Workouts

I’m back with another weekly workout post! To be completely honest, I’m in kind of a funk lately. As much as I love going to the gym every day, I too go through periods of time when I feel unmotivated and not so excited about working out. I think it has to do with all of this rainy Kansas weather, I don’t know how all of you PNW people do it!

When I do have those unmotivated moments, sometimes all it takes is seeing someone else post their workout for me to get that little spark of motivation and encouragement, and I’m ready to go. If you’re in the same unmotivated boat as me this week, here’s my push to you to try one of these next two workouts! Sometimes changing up your routine and trying something new is all it takes! Even if it’s just 15 or 20 minutes, it’s a workout! And y’all know just as well as I do that a quick workout will never make you feel any worse than you did when you started, so get up and go!

This week I’m posting two different kind of workouts. The first one is a HIIT workout, which stands for high intensity interval training. HIIT is just like lifting weights in that it torches calories quickly as opposed to steady state cardio, which burns calories more slowly. HIIT involves pushing your heart rate to its max (it’s different for everyone, but about 190bpm for me) for about 30-60 seconds, and then bringing it back down (140-150bpm) for the next 60-90 seconds to recover. You continue this cycle for 10-20 minutes. HIIT cardio is what I was talking about in last week’s post when I mentioned doing 10-20 minutes of cardio before I start weight training.

During HIIT, your heart rate is constantly spiking and recovering, spiking and recovering. That constant up and down keeps your metabolism burning at an extremely high rate during the HIIT workout, and even after it’s over.

There are so many different kinds of HIIT workouts. They can be done on a machine, off of a machine, with equipment, without equipment, etc., and I’m going to be writing a whole post on my favorite ones soon. In the meantime, google “HIIT workouts” and you’ll be amazed at how many there are to choose from! Today, I’m posting a quick HIIT workout on the starimaster. I know, I know, we all completely dread the stairmaster, but I feel like I get the most bang for my buck in the 15 minutes that I spend on it, and in reality, you can do anything for 15 minutes!

15 MINUTE STAIRMASTER HIIT WORKOUT

  • 0:00 – 2:00 – 75 spm (steps per minute)
  • 2:00 – 3:00 – 115 spm
  • 3:00 – 4:00 – 45 spm
  • 4:00 – 5:00 – 120 spm
  • 5:00 – 6:00 – 45 spm
  • 6:00 – 7:00 – 125 spm
  • 7:00 – 8:00 – 45 spm
  • 8:00 – 9:00 – 130 spm
  • 9:00 – 10:00 – 45 spm
  • 10:00 – 11:00 – 135 spm
  • 11:00 – 12:00 – 45 spm
  • 12:00 – 13:00 – 140 spm
  • 13:00 – 15:00 – 45 spm

At any point if you feel like the steps per minute are too high for you to effectively complete the workout, decrease them! The whole point of HIIT is solely to raise and lower your heartrate – as long as you’re doing that, your metabolism will do it’s job for you!

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The next workout I’m sharing with you guys is a workout I came up with when I was in Phoenix a couple of weeks ago. I stayed with family and I didn’t have access to a gym, just a driveway (no grass in Arizona backyards!), so I had to get pretty creative. Between the 90 degree Phoenix weather, and the intensity of this workout, I was dripping by the end, and it only took me 20 minutes! It’s so important to realize that it’s not necessary to spend hours and hours in the gym every single day to achieve results. I burned 350 calories doing this workout and it took me 20 minutes. While I obviously prefer my normal weight training sessions at the gym when I’m at home, this got the job done and required no equipment at all!

Whether you’re somewhere where you don’t have access to your normal gym or equipment, you’re crunched for time, or just want to change up your workouts, give this workout a try!

NO EQUIPMENT NECESSARY 20 MINUTE CIRCUIT

  • 40 mountain climbers
  • 15 jump squats
  • 15 push ups
  • 24 step ups (12 each leg)
  • 1 minute plank
    • REPEAT entire circuit 4x!

If you try these workouts, or have any other workout requests, let me know! Enjoy the rest of your week, and happy almost weekend!

XOXO, A

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