Another week, another workout! This week Kylie created an alternating combo workout with a fun “you pick” challenge added in. Following each coupling of exercise moves, you will get to pick the cardio bonus exercise you do in between. I love changing up my workouts, and this is a great way to keep it interesting.

Most of this week’s exercises are prescribed with dumbbell weights. Please let us know moving forward if you do not have access to weights for these workouts. We can continue to focus mostly body weight exercises, if weights are something that most of you do not have handy.

If you are opting not to use 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.

This week’s Spotify playlist is bomb. Kylie created it specifically with this workout in mind. So, be sure to check it out!

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 the explanation.

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. For more information on Kylie and her fitness background, scroll down to the bottom to read her bio!

Take advantage of these free training sessions, and be sure to tell all your friends.

It’s Wednesday. Let’s work it!


Warm-up: Complete one round 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.

Plank Hold (1 minute): 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.

Workout: This week the workout is broken down into sets of two exercises. Complete each set three times at twelve repetitions, alternating between each exercise. Once finished with three rounds of both exercises, choose one move from the warm up sequence to complete for one minute before moving on to the next couple of exercises.

Bicep Curl to Shoulder Press (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. Keeping your core engaged and chest up, press the weights towards the sky until arms are straight.

Ground to Press (12 Repetitions): Starting with feet shoulder width apart, sink hips backward and bend knees lowering weights toward the ground. In one fluid motion, drive through your legs to come back to standing position while bringing the dumbbells up and straight over head.

You Pick (1 minute): Choose one cardio exercise from the warm up to complete before moving on the next set of moves.

Calf Raise to Hammer Bicep Curl (12 Repetitions): Start standing, holding dumbbells at your side with palms facing inward. Moving only your hands and forearms, curl the dumbbells towards your shoulder. At the same time, lift heels off the ground and come to your toes. Release both arms and calves together.

Squat to Upright Row (12 Repetitions): With wider than shoulder width apart, sink hips back, bend knees, and lower arms between legs to start in a weighted squat position (keep weight in your heels). Push through your feet to come to standing position while bringing weights to chest level.

You Pick (1 minute): Choose one cardio exercise from the warm up to complete before moving on the next set of moves.

Standing Uppercuts (12 Repetitions): Start holding dumbbells at shoulder height with a 90 degree bend in the elbows. Lift dumbbells above head and lower down to starting position. This exercise can be done with feet parallel at shoulder width apart or from a split stance to reduce tension in the lower back.

Dumbbell Swings (12 Repetitions): From a standing position, with feet hip width apart and dumbbells in hand at your sides, sink your hips down and back. Keeping your arms straight, glutes engaged, and weight in your heels thrust your hips forward to come back to a standing position, while swinging the weights to shoulder height. Control the movement backwards to come back to starting position.

You Pick (1 minute): Close out the workout with one more cardio move from the warm up.

Shop looks from this week:

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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