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Fit&Well published a first-person account of trying a four-move upper-body routine that trainer Megan Roup had shared from a workout with Karlie Kloss. The writer completed three rounds with 2kg dumbbells in about 12 minutes and reported that the high-repetition punches felt challenging, particularly for the triceps.
Fit&Well has published a first-person account of a four-move upper-body workout that celebrity trainer Megan Roup shared from a session with supermodel Karlie Kloss. The writer tried the routine with 2kg dumbbells, completing three rounds in about 12 minutes and reporting that the repeated punching movements felt demanding by the final round.
The routine consists of triceps punches, overhead punches, diagonal punches and cross-center punches. Roup recommends two to three rounds of 16 repetitions per exercise, according to the report. For alternating movements, the writer counted eight repetitions on each arm; for cross-center punches, they completed 16 repetitions in total.
The writer used their usual 2kg (about 4.4lb) hex dumbbells, rather than the hand weights shown in the Instagram reel. They completed three rounds of all four moves, with a 60-second rest between rounds. The session took about 12 minutes, including those rests.
In the account, the writer said the weights felt increasingly challenging and that their arms felt thoroughly worked. They singled out the triceps and the diagonal punches, which combine reaching, pivoting and rotation. These are the writer’s personal impressions, not results from a controlled test or a claim that the routine will produce the same experience for everyone.
A Short Routine With Repeated Punches
The report offers readers a specific example of how a brief, equipment-light session can be structured: four movements, repeated for multiple rounds. Its central observation is that light dumbbells may still feel demanding when paired with many repetitions and limited rest. The account does not establish that this format is more effective than other strength workouts.
The writer also connects the routine to triceps strength and pushing movements. They note that the triceps assist with actions such as pushing a heavy door or pressing up from a chair, and contribute to compound exercises including the bench press. That explains why the session may interest people looking for an upper-body option beyond biceps-focused exercises, though the report does not measure strength changes.
The writer describes the controlled punches as enjoyable and a welcome break from desk work. That is a personal response rather than evidence of a specific stress or health benefit. For readers, the practical takeaway is narrower: the routine can be attempted with lighter weights or no weights, and its suggested repetitions can be adjusted to match individual ability.
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How Roup’s Four Moves Are Structured
Roup is the founder of The Sculpt Society (TSS), a fitness business whose celebrity clients, according to Fit&Well, include Dakota Johnson and Sabrina Carpenter. The source says Roup shared the workout in an Instagram reel alongside Kloss. It does not provide a date for that post or further details about the session Kloss completed.
For the exercise prescription, Roup’s recommendation as reported by Fit&Well is two to three rounds of 16 repetitions per move. The writer adapted the count for alternating exercises by doing eight per arm. They also suggest that someone who finds 16 repetitions too many could try eight to 10 or begin without weights. These are modifications described in the report, not an individualized training plan.
The routine uses punch-like arm movements rather than a series of traditional curls. Fit&Well’s writer says most of the movements placed noticeable demand on the triceps. The article also places the workout within the writer’s own effort to improve their bench press, which is why they said they intended to repeat it.
““Dare I say it, the dumbbells almost felt too heavy by round three!””
— Fit&Well writer
What the Trial Does Not Show
The source is a single writer’s account, not a study. It gives no objective measurements of strength, endurance, muscle growth, calorie use or injury risk, and it does not compare the routine with another workout. The writer’s report of feeling sweaty or fatigued cannot establish how the routine would affect other participants.
It is also not clear what weight Roup and Kloss used in the reel, how the exercises were performed in full, or whether the session included a warm-up beyond the four listed movements. Fit&Well does not specify the post’s date or provide a complete video transcript. The account does not report whether a clinician or independent trainer assessed the routine.
Individual ability and comfort with punching movements can vary. Readers should use a manageable range of motion and a load they can control, stop if they experience pain, and seek qualified professional guidance if they have an existing condition or concerns about exercising.
Adjust the Repetitions to Suit
Fit&Well’s writer said they planned to do the routine again as part of their effort to support their bench-press training. The report does not announce a follow-up test or provide further results, so whether they repeat the workout or track any changes remains unknown.
For people trying the sequence, the article describes starting with eight to 10 repetitions if 16 feels excessive, or performing the punches without weights. Roup’s reported recommendation is two to three rounds, but the writer’s three-round session is only one example. The next useful information would be a fuller demonstration of the movements and any later account of how the writer’s training develops.
Key Questions
What exercises are in Karlie Kloss’s reported upper-body workout?
The four moves are triceps punches, overhead punches, diagonal punches and cross-center punches. Fit&Well says trainer Megan Roup shared the routine from a workout with Kloss.
How many repetitions did the routine call for?
Roup’s guidance, as reported by Fit&Well, was two to three rounds of 16 repetitions per exercise. The writer counted eight repetitions per arm for alternating moves and 16 total for cross-center punches.
What weights did the Fit&Well writer use?
The writer used 2kg dumbbells, about 4.4lb each, rather than the TSS hand weights shown in the Instagram reel. They also noted that the moves could be tried without weights.
How long did the workout take?
The writer completed three rounds of all four movements and reported that the session took about 12 minutes, including a 60-second rest between rounds.
Does the report prove the workout builds strength?
No. It is a first-person trial and includes no controlled measurements or comparison. The writer described the session as challenging and said they hoped it would support their bench-press training, but the report does not establish a training outcome.
Source: fitandwell.com
