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Fit&Well’s first-person report describes a writer trying a four-move upper-body workout that trainer Megan Roup performed with Karlie Kloss. The writer used 2kg dumbbells, completed three rounds in about 12 minutes and said their arms felt as if they had worked hard; those results are personal experience, not a test of the workout’s effects on others.
Fit&Well published a first-person account of a four-move upper-body workout that celebrity trainer Megan Roup had shared and performed with supermodel Karlie Kloss. The writer completed three rounds with 2kg dumbbells, reporting that their workout took about 12 minutes and that by the final round the weights almost felt too heavy—a personal account, not evidence that the same workout will produce the same results for everyone.
Roup’s routine, as described by Fit&Well, consists of triceps punches, overhead punches, diagonal punches and cross-center punches. Roup recommends two to three rounds of 16 repetitions for each exercise. For alternating movements, the writer counted eight repetitions on each arm; for cross-center punches, they completed 16 repetitions in total.
The reporter used 2kg (about 4.4lb) hex dumbbells rather than the hand weights seen in the Instagram reel. They completed three rounds and rested for 60 seconds between rounds. The workout took roughly 12 minutes including those rests. The writer said completing 16 repetitions of each move built up, their arms felt as if they had worked hard, and the dumbbells almost felt too heavy by the third round.
Fit&Well’s account is based on one person’s experience. It does not report a controlled fitness test or measured changes in strength, muscle size or endurance. The writer said the routine made their arms feel worked and called the diagonal punches their favorite, saying the reaching, pivoting and rotating made the routine feel more engaging.
A Short Routine With High Repetitions
The report offers a concrete example of one person’s experience with a brief workout. The writer says they completed four exercises in about 12 minutes, including a rest between rounds, and describes their arms as feeling worked afterward. The reported duration may help readers understand how long this version took, but it reflects the reporter’s experience.
The exercises also involve the triceps and shoulders. Fit&Well notes that most of the moves are powered by the triceps and that light weighted punching can challenge the shoulders and triceps. The article presents these points as context for the routine, not as proof that doing it will improve a reader’s performance or build muscle.
The account describes the reporter’s experience rather than providing a personalized training plan. Fit&Well says readers can follow Roup’s suggested lower volume, reduce repetitions or begin without weights.
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How Roup’s Four Moves Are Set Up
Roup is identified in the source as the founder of The Sculpt Society and a trainer whose clients include Dakota Johnson and Sabrina Carpenter. The workout was shared in an Instagram reel showing Kloss and Roup using hand weights. The report does not give a date for the reel or provide a separate statement from Kloss about the session.
The prescription cited by Fit&Well is two to three rounds of 16 repetitions per exercise. For alternating movements, the reporter counted eight per side; their count for cross-center punches was 16 repetitions total. The writer used their own 2kg dumbbells, not the weights in the reel, and took one minute of rest between rounds. These details describe the reporter’s version of the routine; the source does not establish that every viewer should use the same weight or rest period.
““The dumbbells almost felt too heavy by round three!””
— Fit&Well reporter
What the Trial Cannot Establish
The source provides one reporter’s account, not a study comparing this routine with other workouts. It reports no measured long-term results for strength, endurance or muscle size. It also makes no comparison with heavier weights or other training formats.
It is unclear what weight Kloss used in the reel, how closely the reporter’s technique matched Roup’s demonstration, or whether Roup intended the routine for a particular fitness level. The source does not specify a warm-up or detailed form cues. It suggests reducing repetitions or trying the moves without weights, but does not discuss injury-specific modifications or health concerns.
Adjusting the Routine Safely
The source does not announce a follow-up test or a next publication milestone. Fit&Well’s writer says they plan to repeat the workout in support of a personal bench-press goal, but reports no later results. Readers who try the sequence can start with fewer repetitions or no weights, as the article suggests, and increase only if the movements feel controlled and comfortable.
Use a load that allows steady movement rather than swinging the arms or forcing the shoulders. Stop if pain, dizziness or unusual discomfort occurs. Anyone with a pre-existing condition, injury or uncertainty about whether the exercises are appropriate should seek guidance from a qualified health or fitness professional. The routine’s longer-term effects remain unreported.
Key Questions
What exercises are in Karlie Kloss’s reported upper-body workout?
The routine shared by trainer Megan Roup includes triceps punches, overhead punches, diagonal punches and cross-center punches.
How many repetitions and rounds does Roup recommend?
Fit&Well says Roup recommends two to three rounds of 16 repetitions per exercise. For alternating moves, the reporter counted eight repetitions per arm.
How long did the workout take the Fit&Well writer?
The writer reported taking about 12 minutes to complete three rounds, including a 60-second rest between rounds.
What weights did the reporter use?
The reporter used a pair of 2kg (about 4.4lb) dumbbells. The source does not state what weight Kloss used in the Instagram reel.
Can beginners try the workout without weights?
Fit&Well says the moves can be done without weights to start, or with fewer repetitions. The report is not an individualized training plan; people with injuries or health concerns should consult a qualified professional before trying a new routine.
Source: fitandwell.com
