Welcome back to week three of Work it Wednesday. This week our focus is the posterior chain, and Kylie knocked it out of the park with this challenging workout.
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 26th, 2020
Focus: POSTERIOR CHAIN
Warm-up: Complete three rounds of each of the following exercises before moving on to the main workout.
High Skips (1 minute): Start in a standing position. Jump upwards using left leg while driving the right knee toward your chest. Continue skipping by alternating legs. The goal with these is to achieve maximum height using power through the legs and arm drive. These can be done while standing in place or moving across an open space.
Shuffle (2 minute): Begin standing with feet hip width apart. Start by sinking into your hips and hinging slightly forward with knees bent. Keep your chest upright with arms bent at a 90 degree angle. Take a few quick steps laterally to one side, touch outside foot with outside hand, and continue back the other way. Shuffle from side to side while remaining in a low squat for the entire two minutes.
Lunge (Elbow to Knee) (3 minutes): From a standing position, triangle step into a forward lunge position. Bring same-side elbow to front inner ankle. Lift out of your lunge and extend the same arm toward the sky as you straighten your front leg. Alternate between right and left side for three total minutes.
Workout (5 Rounds): Complete all of the following exercises in order at ten repetitions. Repeat the seven exercise series four more times for a total of five rounds.
Good Morning Tricep Kickback (10 Repetitions): Grab a set of dumbbells and bring elbows to 90 degrees (palms facing each other). Hinge forward at the hips with soft knees until back is flat and chest is facing the ground. From this position, extend dumbbells backwards to straighten your arms. Bring weights and elbows back to 90 degrees and stand back up. This is one repetition. Repeat ten times.
Hip Bridge Lift (10 Repetitions): Lie on your back with your knees bent and feet on the ground. Keep legs hip-width distance apart. Lift hips off the ground into a “bridge” position, and then bring back down to the ground. This is one repetition. Be sure to keep your gaze upwards to minimize tension in the neck. Option to add a weight for an additional challenge.
Isolated Horse Squat with Uppercut Punches (10 Repetitions): Start by bringing feet wider that hip distance apart. Point your toes outwards facing away from you and angle your heels inward. Lower down into a squat position and hold while alternating uppercut punches (palms face inward). Option to add weights.
Reverse Fly (10 Repetitions): Start standing with feet shoulder-width apart. Hinge forward from the hips, with a slight bend in the knees, bringing your chest almost parallel to with the ground. While maintaining a slight bend in your elbows, squeeze shoulder blades together and bring arms out to your side. Return arms back to starting position to complete the repetition. Option to add weight.
High Plank -> Forearm Plank (10 Repetitions): 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.
Superman (10 Repetitions): Start by lying facedown on your stomach with your arms and legs extended straight. Bring your arms to a goal post position and lift your upper body (arms and chest) and legs simultaneously. Take a slight pause at the top before lowing back down to the ground. This is one repetition.
Rope Climb (10 Repetitions): 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. This is one repetition.
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.