Welcome back to Work-it Wednesday with Kylie! This week’s focus is an around the world mat workout with the option to warm up with a 15 minute jog or your favorite yoga routine.
Some exercises call for weights this week, but each move can be modified given what you have access to.
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.
Kylie created another amazing Spotify playlist for this week to use while working out! Be sure to utilize this awesome perk.
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!
Focus: ALL AROUND THE WORLD (ON THE MAT)
Warm-up: Complete one round of each of the following exercises before moving on to the main workout.
Alternating Lunges (200 m): 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 a distance of 200 meters. *For this move, think railroad tracks, not tight rope. You want your feet to remain hip distance apart throughout the entire exercise.
Yoga or Jog (15 minutes): Option to warm up with 15 minutes of your favorite yoga routine or a jog.
Workout: Complete each of the following exercises one time through at twelve repetitions. Complete four total rounds following the descending repetition count each round.
Lateral Lunges (12/10/8/6): From a standing position, step out wide to the left side, shifting your weight to the heel of the left foot. Come into a side lunge position by bending to a 90 degree angle with your left knee and shifting your hips down and back. Pushing through the left heel to come back to standing. This is one repetition. Alternate each leg.
Front Lunge to Bicep Curl (12/10/8/6): Start standing up with feet hip width apart. Take a big step forward with one leg ,and bend at 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. Once back to standing position, bend at the elbows to bring weights to shoulder height for the bicep curl. This is one repetition.
Weighted Cross Body Squat (12/10/8/6): Starting from a standing position with feet wider than shoulder width apart, sink hips back and bend your knees to start in a weighted squat position (keep weighs at your shoulders). Push through your heels to drive one knee up and across your body. At the same time bring the opposite elbow to meet the knee. Release knee and elbow to come back to standing. This is one repetition.
Weighted Calf Raise (12/10/8/6): Start standing, holding dumbbells at your side with palms facing inward. Life your heels off the ground and come to your toes. Release heels. This is one repetition.
Burpee (12/10/8/6): 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.
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.