Over the past few years, I’ve realized how much physical exercise plays a crucial role in my mental health and well being. As I’ve mentioned on the blog before, I suffered with severe postpartum depression after giving birth to my first child. It took me a long time to get off the couch and get motivated to even start working out. It took an even longer time before I started to see any progress with my general happiness, but I would not have seen any progress without getting started. I firmly believe that working out was one of the major game changers for my mental health.
With the landscape of the world right now, I know a lot of people are limited in their ability to get to the gym and exercise. Some gyms have not opened back up yet, and others require you to wear a mask when working out. While it is absolutely achievable to workout in a mask, its also an option to get in a great workout at home.
So, I thought it would be fun to team up with local fitness enthusiast and personal trainer, Kylie Bergmann, to provide a simple workout once a week that can be done from home. Because I’m not a fitness expert, I thought it would be more beneficial to have a professional put together the workouts and plan. I personally prefer to have someone else provide me with a workout plan when possible, because for whatever reason, I find it easier to get motivated and follow the plan. This series will work great for people just getting into exercising or as a supplement to your current routine if you are already working out.
As everyone knows, I’m a huge Orangetheory advocate, and I’m not saying this should be the only workout you do, and I’m certainly not saying to abandon your current routine. I’m simply trying to provide more options for life during Covid. You can save these workouts for later and use them whenever you’d like. I will continue my Orangetheory routine and use these workouts when it makes sense.
All the exercises are prescribed at body weight, but they can be adjusted with any weights you have at home, if you would like an added challenge. If you are not using weights, focus on form and timing to increase the difficulty. Often, slowing down a move or holding a position for a longer duration can up the intensity as well. As with most things in life, the more you put into these workouts, the more you will get out of them.
Do you find working out at home a struggle? So do I, sometimes! I find that a great playlist makes a huge difference. Kylie put together this playlist on Spotify to help you keep the energy up and feeling motivated. Check it out, because it pairs great with the workout!
For each of these workouts, I will provide a single image with the entire routine, so you can screen shot it and save it to your phone. Following the overview, I will provide a breakdown of each move and images to accompany. For more information on Kylie and her fitness background, scroll down to the bottom to read her bio!
August 12th, 2020
Focus: CORE + ENDURANCE
Forward Lunges (3 minutes): Start standing up with feet hip width apart. Take a big step forward with one leg. Bend the knees until both are at a 90 degree angle. Push through the heel of the forward foot to come back to a standing position. Alternate each leg for three total minutes. *For this move, think railroad tracks, not tight rope. You want your feet to remain hip distance apart throughout the entire exercise.
Inch Worm Pushup (2 minutes): Start standing with feet about shoulder distance apart. Bend over slowly to reach hands towards the ground. You can allow your knees to bend as needed to reach your hands to the ground. Leaving your feet where they are, slowly walk your hands out until you are in a high plank position. At this point, bend at the elbows to add a push up. Slowly shuffle your feet towards your hands and come back to a standing position. Repeat for two minutes.
One Mile Jog or Power Stride: Option to run one mile or power walk a half mile.
Workout: Repeat three rounds of the following three exercises. Complete each exercise at twelve repetitions, then repeat each exercise for a second round at ten repetitions. Finish the third round by running through the exercises one more time at eight repetitions a piece.
Burpee Build (12/10/8): Starting in a high plank position, jump feet forward to the outsides of your hands. Use your legs to explosively jump into the air. Land with feet on the ground in a squat position and place your hands back on the ground. Shift your weight to your hands and jump feet back to finish at a high plank position. (Option to add a pushup while in plank). This is one repetition.
Lateral Lunges (12/10/8): Start standing with toes pointed forward and feet hip width apart. Step out laterally with your right foot as wide as possible. Keep the weight in the right heel as you sit down and back into your hips creating a 90 degree side lunge position. Leave the left leg straight and both feet pointed forward. Push through the right heel to come back to a standing position. Repeat on the left leg. Each leg is one repetition.
Pushup Build (12/10/8): Position your hands about shoulder width apart or slightly wider in a high plank position. Bend your elbows to lower your body towards the ground. Make sure your body stays straight and your hips do not sag or arch upwards. (Option to do the pushup from your knees).
Bear Crawl (12/10/8): Start on all fours in a table top position. Lift knees to hover above the ground at 90 degree angles. Keeping your back flat, step your opposite foot and opposite hand forward. Return back to original table top position before switching hands and feet. Alternate sides.
Core: Repeat three rounds of the following three exercises with a descending rep count. Start each exercise at twelve repetitions, then decrease by two repetitions each round ending at eight repetitions for each exercise. Finish with a one minute plank hold to end the workout!
Double Crunch (12/10/8): Start by lying on your back with your hands placed behind your head and feet hovering above the ground. Lift head and shoulders into a crunch position while bringing knees into your chest. (Option to add weight. In that case, extend arms over head with weight in hands. Bring weight to meet knees when crunching up.)
Three Legged Down Dog to Knee to Nose (12/10/8): Start in down dog position. Lift one leg past hip height, then draw lifted leg knee toward nose. Return leg to extended position. This is one repetition. Finish the entire repetition count on one side, then move to the other.
Rope Climb (12/10/8): Lie on your back and lift your legs so they are perpendicular to the ground. Lift your shoulder blades off the ground and bring opposite hand to opposite ankle. Reach and release.
Plank Challenge (1 minute hold): Start on the floor on your hands and knees. Stack your shoulders over your wrists and place hands shoulder distance apart. Step both legs back, one at a time, and press the ground away to lift your body into a straight line. Be sure to set a timer before you get into your active plank position.
More About Kylie:
Kylie Chrisman-Bergmann is a fitness enthusiast born and raised in Northern Colorado. Kylie has a passion for community, yoga, adventure, HIIT workouts, business development, and all activities under the Colorado sun!
Kylie has been an integral part of the fitness community since early 2012, when she began sharing her fitness passion with the NoCo community. While pursuing a degree in Hospitality Management and Business Administration at Colorado State University, Kylie also became certified as a 300-hr E-RYT yoga instructor. In 2017, Kylie pursued her second certification as a Personal Trainer, and is currently working on her Group Fitness certification!
Although Kylie participated in a wide array of fitness via team sports throughout her high-school and college career, it wasn’t until a skiing accident in 2009 that Kylie developed a new appreciation and adoration for the practice of yoga! In doing so, she made a career pivot and began looking into a full-time role in fitness. It was shortly there after, Kylie stepped into a fitness coaching and studio management role for various boutique studios across the Front Range.
Kylie thoroughly enjoys getting her sweat on in multiple facets, as well as cultivating and inspiring a purposeful sense of community in the Fort Collins area. In addition to coaching for Orangetheory Fitness, Kylie also teaches yoga at CorePower Yoga and is often a participant and co-host of various running groups and community yoga around the area.
In her spare time, you can find her trail running in Lory State Park with her pups, or paddle boarding on Horsetooth Reservoir. She also thoroughly enjoys spending afternoons on her patio soaking up the sun with a buttery glass of chardonnay in-hand, or dinners out with her husband Erik.