Last week, Kylie Bergmann and I announced our weekly fitness collaboration! We launched the series with an at-home core and endurance focused workout. This week, we bring you STRENGTH.
Kylie has written each workout specifically using her fitness expertise. She has carefully crafted unique workouts that can be done both at-home or in a gym setting. Take advantage of these free training sessions, and be sure to tell all your friends.
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 a brand new playlist for this week 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!
It’s Wednesday. Let’s work it!
August 19th, 2020
Focus: FULL BODY STRENGTH
Warm-up: Complete three rounds of each of the following exercises before moving on to the main workout.
Butt Kickers (1 minute): Start standing tall with feet slightly wider than hip width apart. Bring one heel off the ground toward your glutes in a kicking motion. Put this foot back on the ground and repeat the exercise on the other side. As the movement becomes more comfortable, slowly increase speed, alternating legs, to increase heart rate.
High Knee Run (1 minute): Begin standing with feet hip width apart. Start by lifting one knee to hip height. Switch knees, alternating at a running or sprinting pace. For a low impact option, remove the hop.
Rotational Jumps (1 minute): From a standing position, with arms at shoulder height, jump and twist hips in one direction while twisting arms in the opposite direction. Option to remove the jump.
Push-up Series: Repeat each of the following exercises three times in a descending repetition count. Run through all three pushup styles at ten repetitions before lowering down to eight repetitions for each pushup. End with each exercise at six repetitions a piece.
Wide Arm Pushups (10/8/6): Start in high plank position with arms wider than shoulder width apart. Lower your body half way down toward the ground. Press back up to starting high plank position. Option to do the push up from your knees.
Diamond Pushups (10/8/6): Start from high plank position. Make the shape of a diamond with your hands between your index fingers and thumbs. Let elbows spread out wide as you lower your body half way towards the ground. Press back up into the starting position. Option to move from the knees.
Staggered Arm Pushups (10/8/6): Start in high plank position with palms should width apart. Bring one hand six to eight inches in front of the other. Let elbows come wide as you lower your body towards the ground. Press back into the staggered high plank position. Be sure to alternate between which arm is in front of the other. Option to move from the knees.
Full Body Series: Complete three rounds of the following exercises in a descending repetition count. Run through each move at ten repetitions before lowering down to eight repetitions. Finish with each exercise at six repetitions. End each series of repetition counts with a one minute wall sit.
Single Leg Dead Lift (10/8/6): Begin by standing with feet shoulder width apart. Shift weight to one leg to balance with a slight bend in the knee. Hinge forward from the hips as you lower your chest to hip height. Press back into your grounded heel to rise back to starting position. Finish all repetitions on one side before moving to the next side. Option to hold weights as you are hinging forward.
Curtsey Lunges (10/8/6): Start standing with feet hip width apart. Step one foot directly behind the other foot so feet are in a single linear line (think tight rope). Bring your back knee directly toward the ground or mat as the front knee works towards 90 degrees. Finish all repetitions on the first side before switching to the other side. Option to hold weights as you lunge for an added challenge.
High Plank to Forearm Plank (10/8/6): Start in high plank position. One at a time, lower elbows and forearms to the ground to assume forearm plank position. Once in forearm plank, each arm individually back into high plank position. This is one repetition. Option to preform this exercise from your knees.
Wall Sit (1 minute hold): Find a sturdy wall and take an imaginary seat. Make sure your knees stack above your ankles and you are able to sink into a 90 degree position. Hold this position for one minute.
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.