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!
It’s Wednesday. Let’s work it!
Focus: THREE X THREE WITH WEIGHTS
Warm-up: Complete three rounds of both warm-up exercises before moving onto the main workout.
Squat Toe Tap to Overhead Reach (one minute): Reach down in a squat position toward one foot. Pivot off the back heels as you come out of the squat, reaching above your head past one shoulder. Alternate sides.
Butt Kickers (one minute): Bring your heel towards the glute muscles with a slight lean forward in the hips. Switch legs adding a hop or speed for addition challenge.
Workout: Complete three rounds of each set of exercises (I, II, III) before moving onto the next set.
Weighted Front Squat (12 repetitions): Bring weights to chest height, palms facing in. Sink low into a squat position, weight in heels. Press out of the squat as you rise to stand. This is one repetition, repeat twelve times.
Dumbbell Weight Sumo Squat (12 repetitions): Bring feet wider than hip width distance apart (toes point out and heels angle in). Take one (or two) weights in hand. Drop hips low into a squat position. Rise out of the squat and repeat 12 times.
Calf Raise to Upright Row (12 repetitions): Start standing with weights in hands at goal post position, press weights up and overhead. Return to starting position and repeat.
*Complete three rounds of SET I before moving onto SET II.
Hip Bridge Chest Press (12 repetitions): Start lying on your back with hips lifted off the ground in a bridge position. Bring elbows off the ground into a goal post position and use upper body strength to press arms straight. Return to starting position and repeat twelve times.
Hip Bridge Chest Fly (12 repetitions): Start lying on your back with hips lifted off the ground in a bridge position and arms/weights straight above your chest. With palms facing each other, open arms wide as you lower weights towards the ground. Use the strength of the upper body to bring weights back to the starting position. Repeat twelve times.
Hip Bridge Tricep Extension (12 repetitions): Start lying on your back with hips lifted off the ground in a bridge position. With one or two weights in hand, bring hands directly above your chest with straight arms. Bend your elbows to lower the weights behind you, over your head. Straighten your arms again to come back to starting position and repeat.
*Complete three rounds of SET II before moving onto SET III.
Side Plank Hip Dips – Left Side (12 repetitions): Come to a side plank position, either on forearm or palm of hand. Lower left hip down toward the ground and then return to starting position. Repeat all repetitions on left side before moving to the right.
Side Plank Hip Dips – Right Side (12 repetitions): Come to a side plank position, either on forearm or palm of hand. Lower right hip down toward the ground and then return to starting position.
Forearm Plank Jacks (24 repetitions): From a forearm plank position, position arms parallel below chest. Starting with feet hip width distance apart, hop feet out to a wider position. Bring feet back into alignment. This is one repetition. Repeat. (Option to remove the hop and step both feet out one at a time).
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.