September 19, 2014

Guest Post: Piece of Cait’s Medicine Ball Leg Workout

Happy Friday! Today I am sharing my last guest blogger with you- the beautiful Cait! I absolutely love Cait’s blog and all of her travel recaps (Greece?! Yes, please!).  She also shares some fabulous healthy recipes (check these protein balls out!) and workouts and today she is sharing one with you for Fitness Friday! Enjoy!

Hi Daily Cup Of Kate readers! I am Cait as well! :) I blog over at Piece Of Cait, where I share an inside look at a piece of me.. while balancing the blend of a sweet and healthy lifestyle!

pieceofcait pieceofcait2
I am here today to share a little workout while Kate + Scott are enjoying their mini honeymoon in Denver!<3 AHH. I hope you have the best time!!!!

In the beginning of summer, Kate provided ME with a guest post while I was away in europe and now it’s my turn! She always has the best workouts on fridays, so I wanted to share one for you! I recently did this leg workout and was a sweaty mess – hehe ;-) I love training my legs & booty! Nothing but good tunes, and a rockin workout!

** This workout I did use a medicine ball.. if you don’t have one try a 5lb dumbbell where you can :)
** Hold in your hands the whole time and WHEN you can, do a bicep curl –>Plie squats with bicep curl.. lunge to left with bicep curl, etc!

PLUS I also added 5 burpees – just cause ;-)
Repeat 4-5x depending on who you feel

If you do each one after another your heart rate will be through the roof and you’re not only working legs, booty BUT also your arms with those few moves! :) If you give it ago.. let me know!

Thanks so much Kate for allowing me to share today on your blog! Can’t wait for your mini moon recap! ;-) have the best time!

Wanna be friends? Find me here! –>
Twitter: Pieceof_cait
Facebook: PieceOfCait
Instagram: Piece_of_cait
and on Bloglovin’!!!



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September 17, 2014

Guest Post: Running4Cupcakes Talks BODYPUMP

Good Morning! Today I am thrilled to have Katie guest posting on the blog to tell you all about BODYPUMP! BODYPUMP is what got me into strength training a few years back, and I have since been hooked.  Since Katie is a Les Mills instructor, who better than to tell us all about this amazing class?!

Hi! I’m Katie and I blog at Running4Cupcakes.


My blog follows my life and my quest for balance and healthy living. I blog about everything, but my favorite topics are running, teaching BODYPUMP, being a Mom, my spark addiction, crafts, new recipes, baking, and lots of pictures of Luke (my 2 year old) and Abby (my 9 year old collie mix). And I am super excited to be guest posting on Daily Cup of Kate today!!


I’m here to talk about one of my favorite things – BODYPUMP. I have been teaching  bodypump at my local YMCA for about 2 years.  For those of you who don’t know or have never been to a class. . .bodypump is basically an aerobics class with a weighted barbell. You work one body part per song and after 60 minutes you have completed a full body strength workout.


A class will include:
1. warm up
2. Squats
3. Chest
4. Back
5. Triceps
6. Biceps
7. Lunges
8. Shoulders
9. Core
10. Cool down

Bodypump also has the. best. music. ever. The moves are fairly easy to do and learn.  And your instructor will cue you through all the movements.
For your first class (but these tips apply to every BP class too!!)
1. Get there early so you can set up your bar, weights, step (not used for a step but for a bench to lay on), mat, and sometimes hand weights. That’s a lot of stuff, right? So, make sure you get there extra early (10-15 min) for your 1st class and then future classes get there a few extra minutes (5 or so) ahead of time so you can be ready to start on time.
2. Tell your instructor that you are new. I know, I know. No one likes to admit this is their first time. But trust me on this one, they can help you set up your space and give you the correct cues for weight selection. I will teach and cue a class very differently depending on if I have any new people in the class. . . yes, I say a lot of the same things, but some cues are really important if this is your first few classes. . .
3. Don’t worry about your weight selection for at least the first class and don’t be afraid to adjust your weight during the class, if you realize halfway through a track that you have too much or too little weight on your bar, take a quick break and adjust it. Especially important if you have too much weight – form is always better than strength.
4. If something doesn’t feel right, make sure to follow up with your instructor after class. They can often help make sure that you are doing the move correctly and help with form.
5. Remember that the first class is always the worst. Don’t get me wrong, you’ll have fun and get a good workout. . .but it is hard to put everything together: the weight selection, moves, timing, and that bodypump feeling. The next class will be better, and the next class after that will be better still.
6. And yes, it is supposed to be hard, and you will have sweat dripping off body parts that you didn’t know possible. If you are happy and tired during the cool down, you did it right!


What do you think? Are you ready to check it out?
And if you need more reasons to check out bodypump, click over to this post about how being a bodypump instructor has changed my life.



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