It’s week four of Work it Wednesday with Kylie. This week we are focusing on biceps and triceps with an added cardio bonus. Personally, this has been my favorite workout to date. I love all things cardio and my arms always need a good toning workout.

Most of 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!

Kylie has written this week’s 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.

It’s Wednesday. Let’s work it!

September 2nd, 2020


Warm-up: Complete one round of each of the following exercises before moving on to the main workout.

1 Mile Walk/Jog: Option to run or power walk one mile.

Forward Lunges (1 minute): 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 on the forward foot to come back to a standing position. Alternate each leg for a total of one minute. *For this move, think railroad tracks, not tight rope. You want your feet to remain hip distance apart throughout the entire exercise.

Monster Walk (1 minute): Beginning in a standing position, sink your hips low into an isometric squat hold (push your hips back, bend knees, and bring thighs parallel to the ground). Take one step forward while maintaining the depth within your squat. Continue to take four steps forward and four steps backward, alternating each foot, while remaining in a low squat position.

High Skips (1 minute): From 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.

Workout (4 Rounds): Complete all of the following exercises in order at twelve repetitions. Repeat the five exercise series three more times for a total of four rounds.

Isolated Squat with Uppercut Punches (12 Repetitions): Start by standing with feet slightly wider than hip width distance apart and keep toes pointing forward. Push your hips back, bend knees, and bring thighs about parallel to the ground. Keeping your elbows bent at a 90 degree angle, use a scooping motion to bring one arm across the midline of your body and slightly upwards. Repeat on each arm. Option to add weights to this exercise.

Squat Jumps (12 Repetitions): With feet approximately shoulder width apart, sink hips back and bend knees to start in a squat position with weight remaining in your heels. Push through your feet using explosive force to jump off the ground. When you land immediately bend your knees and come back to the original squat position. This is one repetition. Option to remove the jump and add a calf raise when you come out of the squat.

Reverse Lunge to Hop (12 Repetitions): Begin standing upright with feet shoulder width apart. Take a large step backwards bending both knees to 90 degrees assuming a reverse lunge position. Once front thigh is parallel to the ground, drive forward with the back knee adding a jump at the top. Switch from side to side, alternating each leg for twelve total repetitions. Option to remove the jump at the top.

Tricep Dips (12 Repetitions): Find a flat and sturdy surface such as a heavy bench, couch arm, or chair. Position your hands on the surface approximately shoulder width apart facing towards you. Lower your hips towards the ground bending at the elbows. Press out of the dip position by straightening your arms and return to the starting position. This is one repetition.

Bicep Curl (12 Repetitions): While standing with a slight bend in the knees, bring your feet to hip width distance apart. Holding dumbbells in each hand at your side, tuck elbows into the body. Slowly, with hands initially pointing away from you, curl the weights towards your shoulder.

Repeat this series three more times for a total of four rounds.

Shop my look:

Cates Tee by lululemon

Wunder Train High-Rise Tight 25” by lululemon

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.


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