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: Resistance Bands
Warm-up: Complete the warm-up before moving onto the main workout.
One Mile Jog or Power Stride: Option to run one mile or power walk a half mile.
Six Point Plank Touch (One Minute): From high plank position, bring opposite hand to opposite shoulder,
opposite hand to opposite hip, opposite hand to opposite foot. Alternate sides for one minute.
Workout: Complete two total rounds of all three categories (Upper, Lower, and Core).
Front Raise (8 Repetitions): Using a light to medium resistance band, ensure there is tension in the band. With hands
shoulder width distance apart, raise bands to shoulder height or slightly past. Release back to
starting position, then repeat.
Bicep Curls (8 repetitions): Using a light to medium resistance band, ensure there is tension in the band. Keeping hands shoulder width distance apart, curl palms of hands to the height of the shoulder. Release back to starting position, then repeat.
Squat to Rotational with Resistance Band Isometric Hold (8 repetitions): Using a light to medium resistance band, ensure there is tension in the band. With hands shoulder width distance apart, sink into a squat position. From here, press of the squat as you reach your arms and band overhead, pivoting off the back heel. Repeat on the other side.
Isometric Lateral Shuffle (8 Repetitions): Place resistance band around the mid shin, keeping feet hip width distance apart to maintain tension in the band. Sink low into a squat position and shuffle laterally from side to side. Make sure to keep separation between the feet the entire exercise.
Hip Adduction (8 repetitions): Starting with resistance bands placed around the mid-shin, keep feet hip width distance apart to maintain tension in the band. Face a wall or solid surface and place your hands against the wall at shoulder height. Lift one leg at a time, pressing foot directly away from the wall. Finish all the repetitions on one side before moving to the other leg.
Bridge Hip Lifts (8 repetitions): With the resistance band at mid-hip position, keep feet hip width distance apart to maintain tension in the band. From the ground, lying on your back, press hips away from the ground. Lower back to starting position, and repeat.
Reclined Side Plank Leg Lift (8 repetitions): From a side lying position, place resistance band around the mid shin, keeping feet hip width distance apart to maintain tension on the band. Life your top leg away from the bottom leg. Finish all eight repetitions on side before moving to the opposite side.
Low Boat In / Outs (8 repetitions): Place your resistance band around the mid-shin keeping feet hip width distance apart to maintain tension in the band. Recline to a low boat position with your forearms on the ground. Keep your chest lifted to avoid rounding your upper back as you bring your feet out past hip width distance. Return to starting position.
Forearm Plank Leg Lift (8 repetitions): Place the resistance band around the mid-shin, keep feet hip width distance apart to maintain tension on the band. Come to a forearm plank position, arms parallel with one another. Lift one leg at a time, alternating between sides.
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.