WORK IT WEDNESDAY WITH KYLIE (ENDURANCE MASTER)

Welcome to Work it Wednesday!

Each week, fitness enthusiast Kylie Bergmann and I team up to bring you a new and fresh workout that can be done either at-home or in a gym setting. Kylie writes each week’s workout specifically using her fitness expertise. For more information on Kylie and her fitness background, scroll down to the bottom to read her bio!

Kylie also creates a new Spotify Playlist each week to pair with your workout to make it more fun and energetic. Be sure to utilize this amazing perk.

It’s Wednesday. Let’s work it!


Focus: ENDURANCE

Warm-up: This week’s workout is broken down into four sets : A,B,C, and D. Each set has three exercises in it. Complete all three exercises in the set before moving onto the next (A -> B -> C -> D). Complete all four sets two times through for a total of two full rounds.

Butt Kickers (1 minute): Bring heel toward glutes with a slight lean forward from the hips, switch legs. Option to add the hop or increase speed.

Walking Lunges (2 minutes): Step one leg forward into a lunge position with a 90 degree bend in both the front and back knee. Alternate legs.

Squat to Overhead Reach (1 minute): Lower down into a squat position, with arms reaching down towards the ground. Come out of the squat to your tippy toes, while reaching high to the sky. Repeat for one minute.

Workout: Complete all three exercises in each set (A, B, C, and D) before moving on to the following set. Repeat all four sets two times for a total of two full rounds of A,B,C, and D in order.

Set A:

Squat Jumps (20 repetitions): Sink low into squat position with your weight in your heels. Jump out of the squat as high as you can. Option to take the jump out for a lower impact choice.

Tricep Push-ups (8 repetitions): Start in a plank position with palms shoulder width distance apart. From your knees or toes, lower to a 90-degree bend (halfway down to your mat or the ground) and press back up.

Reverse Lunges (8 repetitions): Start standing with both feet together. Step one foot back into a lunge position bringing both knees towards a 90-degree bend. Alternate legs.

Set B:

Snowboarders (20 repetitions): From a squat position, reach low touching same hand to same inner ankle. Hop out of your squat position to face the opposite direction with same hand touching same inner ankle on the other side, option to take out the jump.

Tricep Push-ups (8 repetitions): Start in a plank position with palms shoulder width distance apart. From your knees or toes, lower to a 90-degree bend (halfway down to your mat or the ground) and press back up.

Reverse Lunges (8 repetitions): Start standing with both feet together. Step one foot back into a lunge position bringing both knees towards a 90-degree bend. Alternate legs.

Set C:

Pop Squats (20 repetitions): Start in a high plank position with your shoulders stacked over your wrists. Hop your feet forward towards your hands, wider than shoulder width distance. Land in a low catcher-like stance with your knees above your ankles. Walk or jump back to plank position and repeat.

Tricep Push-ups (8 repetitions): Start in a plank position with palms shoulder width distance apart. From your knees or toes, lower to a 90-degree bend (halfway down to your mat or the ground) and press back up.

Reverse Lunges (8 repetitions): Start standing with both feet together. Step one foot back into a lunge position bringing both knees towards a 90-degree bend. Alternate legs.

Set D:

Maniac (20 repetitions): Bring your elbows wide, hands behind your head. With your knees wide and toes pointed out, bring same same knee to same elbow adding a hop. Alternate between sides.

Tricep Push-ups (8 repetitions): Start in a plank position with palms shoulder width distance apart. From your knees or toes, lower to a 90-degree bend (halfway down to your mat or the ground) and press back up.

Reverse Lunges (8 repetitions): Start standing with both feet together. Step one foot back into a lunge position bringing both knees towards a 90-degree bend. Alternate legs.


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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