Workout Wednesday

Workout Wednesday 9-6-17

Happy Workout Wednesday friends!  Feeling rested and refreshed after a long weekend?  Me neither.  Labor Day really isn’t about sitting around, watching the entire  series of Game of Thrones again.  It’s about being outside and soaking up every last bit of summer with friends and family.  Sooo, I guess I should say I hope you had some great BBQ, maybe a drink (or two) and stayed up too late.

I have posted one of my workouts from last week below for you after the holiday weekend where we all probably indulged more than we should.  That’s ok though.  I don’t feel guilty when it’s only occasionally.  Working out isn’t about punishing your body for what you ate.  It’s about pushing it and challenging what your body can do.  The workout below is a full body workout that I hope will get your blood moving, heart rate up and maybe even leave you a little sore the next day.  Have fun!

workout Wednesday:

Cardio:

Run/ Walk 3 miles

Complete each exercise in the circuit then repeat the circuit 2 more times for a total of 3 rounds before moving onto the next circuit.

Circuit 1:

Bench dumbbell flys– 15 reps
Lunges with dumbbells– 15 each leg
Seated Arnold Press– 15

Circuit 2:

Barbell Bench Press– 12 reps
Bent over dumbbell rows– 15 reps
Toe Raises (3 positions-toes parallel, toes in, heels together with toes out)- 15 each position

Circuit 3:

Bicycle– 30
Jack knife Crunches– 15
Tricep Dips– 15

Please let me know what you think of my Workout Wednesday and what else you would like to see on here.

Kate- A Copper Queen

Workout Wednesday

Workout Wednesday: 8-23-17

Happy hump day!  Are you ready to for another Workout Wednesday?  Last weekend was a little rough for me as far as diet and exercise.  We had my sister’s engagement party and I definitely ate too much sugar.  We decided not to have it catered and mad the food for 60 people!  I was so busy cooking that I did not have any time to go workout.  Soooo, I wanted to get back into this week and back on track.

I know I struggle with feelings of diet guilt after a weekend like I had.  I try to remind myself that its ok to not be perfect on occasion and enjoy life.  Those few extra pounds we may have or that little jiggle in your belly are the fun times you had with friends and family.  Spend time with people you have fun with, enjoy yourself, don’t go overboard, and get back on track starting with the next meal.   As long as you are trying to eat well 95% of the time, changes with happen and it will get easier.

This was my workout from yesterday. I wanted to hit every muscle group just a little. If you want an extra challenge and to keep your heart rate elevated, throw in a minute of jump rope between each circuit.

Workout:

Cardio:  Run/ Walk 30 mins

Circuit 1:

Complete each exercise then repeat circuit 2 more times for a total of 3 rounds

Barbell Squats (modification: bodyweight squats)- 15

Wide Grip Pulldown– 15

Dumbbell Curls -15

Circuit 2:

COMPLETE EACH EXERCISE THEN REPEAT CIRCUIT 2 MORE TIMES FOR A TOTAL OF 3 ROUNDS

Stiff Leg Dead Lift-15

Seated Cable Row – 15

Rope Tricep Cable Pulldowns– 15

Circuit 3:

COMPLETE EACH EXERCISE THEN REPEAT CIRCUIT 2 MORE TIMES FOR A TOTAL OF 3 ROUNDS

Incline Bench Press– 15

Bench Tuck Ups– 15

Seated Overhead Dumbbell Press– 15

Do you ever have diet guilt?  How do you deal with it?  Let me know what you think of these workouts so far!

Kate- A Copper Queen

 

 

Workout Wednesday

Workout Wednesday: 8-16-17

Welcome to Workout Wednesday!  For a few weeks now, I’ve been thinking about a weekly post showcasing my favorite workout of the week.  Many of my workouts are done at the gym so I make up my own workouts.  I have nothing against classes but honestly, it’s just hard for me to make it to classes with my 12 hour work schedule.

I plan to post my favorite workout of the previous week, one that leaves me feeling energized and accomplished.  My goal is to help you find new exercises, gets you out of your gym rut or just provide some encouragement to get moving!

With all the craziness in our lives, of course it is hard to find time to take care of ourselves. I struggle with that every day! But I hope that this Workout Wednesday segment will keep you motivated and keep you feeling great!

Workout:

Cardio: Walk/Run- 3 miles

Circuit 1:

Complete each exercise then repeat circuit for 2 more times for a total of 3 rounds

Assisted Pull-ups– 10

Push-ups (regular or on knees)- 10

Situps– 20

Rowing Machine- 1 minute

Circuit 2:

Complete Each Exercise then repeat circuit for 2 more times for a total of 3 rounds

Lunges with back foot elevated– 12 each leg

Dumbbell Deadlifts– 12

Jump Rope- 1 minute

Circuit 3:

Complete each exercise then repeat circuit for 2 more times for a total of 3 rounds

Lying Floor Strait leg lifts- 12

Dumbell Front Raises– 10 each arm

Dips– 15

Plank– 1 minute

PLease leave a comment and let me know what you think of Workout Wednesday.  Thanks for reading and enjoy your workout!

Kate- A Copper Queen