Kylie Jenner Workout Routine: Flaunting Her Body

Google Sheet Workout Export

By Chris Davis

Experience Intermediate (2-3 years)
Time 98 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

Kylie Jenner’s workout created the body you see everywhere. She’s constantly flaunting her body on Instagram. So, she better have a good body to back it up. Kylie Jenner’s workout includes running in the Hollywood Hills, in fashion, of course. Kylie works out, while taking selfies, and listening to some sick beats.

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Description

Week 1 Overview



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3-4 rounds

Rest 60s between rounds

1A.Dumbbell Squat
3-4 rounds15 reps0s
1B.Dumbbell Reverse Lunge
3-4 rounds15 reps0s
1C.Ice Skater
3-4 rounds15 reps0s
1D.Dumbbell Side Lunge
3-4 rounds15 reps0s
1E.Ball Leg Curl
3-4 rounds15 reps0s
1F.Cable Pulldown
3-4 rounds15 reps0s
1G.Bent Over Two-Dumbbell Row
3-4 rounds15 reps0s
1H.Standing Dumbbell Biceps Curl
3-4 rounds15 reps0s
1I.Crunches
3-4 rounds25 reps0s
1J.Reverse Crunch
3-4 rounds25 reps0s
1K.Catch and Overhead Throw
3-4 rounds15 reps0s
1L.Mountain Climber
3-4 rounds60s0s
1M.Plank
3-4 rounds90s0s
1N.Rowing, Stationary

See Exercise Notes

3-4 rounds15 min60s
Google Sheet Workout Export

Tuesday/Thursday Workout

Tuesday/Thursday’s workout focus is on Kylie’s chest, shoulders, arms and abs.

  • Do 1 set of each exercise in the circuit.
  • 15 Min Cardio (3 x 15 minute rounds = 45 min total)
  • Repeat the circuit 2-3 more times.


ExerciseSetsRepsRest

Circuit #1 - 3-4 rounds

Rest 60s between rounds

1A.Dumbbell Bench Press
3-4 rounds10-15 reps0s
1B.Dumbbell Flyes
3-4 rounds10-15 reps0s
1C.Cable Woodchop
3-4 rounds10-15 reps0s
1D.Seated Dumbbell Shoulder Press
3-4 rounds10-15 reps0s
1E.Dumbbell Lateral Raise
3-4 rounds10-15 reps0s
1F.Standing Dumbbell Biceps Curl
3-4 rounds10-15 reps0s
1G.Cable Tricep Extension
3-4 rounds10-15 reps0s
1H.Catch and Overhead Throw
3-4 rounds25 reps0s
1I.Bicycle Crunch
3-4 rounds25 reps0s
1J.Reverse Crunch
3-4 rounds25 reps0s
1K.Plank Leg Raise
3-4 rounds90s0s
1L.Dumbbell Side Bend

See Exercise Notes

3-4 rounds15 reps0s
1M.Mountain Climber
3-4 rounds60s0s
1N.Rowing, Stationary
3-4 rounds15 min60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3-4 rounds

Rest 60s between rounds

1A.Dumbbell Squat
3-4 rounds15 reps0s
1B.Dumbbell Reverse Lunge
3-4 rounds15 reps0s
1C.Ice Skater
3-4 rounds15 reps0s
1D.Dumbbell Side Lunge
3-4 rounds15 reps0s
1E.Ball Leg Curl
3-4 rounds15 reps0s
1F.Cable Pulldown
3-4 rounds15 reps0s
1G.Bent Over Two-Dumbbell Row
3-4 rounds15 reps0s
1H.Standing Dumbbell Biceps Curl
3-4 rounds15 reps0s
1I.Crunches
3-4 rounds25 reps0s
1J.Reverse Crunch
3-4 rounds25 reps0s
1K.Catch and Overhead Throw
3-4 rounds15 reps0s
1L.Mountain Climber
3-4 rounds60s0s
1M.Plank
3-4 rounds90s0s
1N.Rowing, Stationary

See Exercise Notes

3-4 rounds15 min60s
Google Sheet Workout Export

Tuesday/Thursday Workout

Tuesday/Thursday’s workout focus is on Kylie’s chest, shoulders, arms and abs.

  • Do 1 set of each exercise in the circuit.
  • 15 Min Cardio (3 x 15 minute rounds = 45 min total)
  • Repeat the circuit 2-3 more times.
ExerciseSetsRepsRest

Circuit #1 - 3-4 rounds

Rest 60s between rounds

1A.Dumbbell Bench Press
3-4 rounds10-15 reps0s
1B.Dumbbell Flyes
3-4 rounds10-15 reps0s
1C.Cable Woodchop
3-4 rounds10-15 reps0s
1D.Seated Dumbbell Shoulder Press
3-4 rounds10-15 reps0s
1E.Dumbbell Lateral Raise
3-4 rounds10-15 reps0s
1F.Standing Dumbbell Biceps Curl
3-4 rounds10-15 reps0s
1G.Cable Tricep Extension
3-4 rounds10-15 reps0s
1H.Catch and Overhead Throw
3-4 rounds25 reps0s
1I.Bicycle Crunch
3-4 rounds25 reps0s
1J.Reverse Crunch
3-4 rounds25 reps0s
1K.Plank Leg Raise
3-4 rounds90s0s
1L.Dumbbell Side Bend

See Exercise Notes

3-4 rounds15 reps0s
1M.Mountain Climber
3-4 rounds60s0s
1N.Rowing, Stationary
3-4 rounds15 min60s

Date Created: 1/24/2020, UTC


Last Updated: 9/12/2020, UTC





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