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A Fit&Well writer tested a four-move upper-body routine that trainer Megan Roup shared while working with Karlie Kloss. Using 2kg dumbbells, the writer completed three rounds in about 12 minutes and reported that the repeated punches became challenging, particularly for the triceps and shoulders.
Fit&Well has published a first-person test of a four-move upper-body workout shared by celebrity trainer Megan Roup while training supermodel Karlie Kloss. The writer completed three rounds using 2kg dumbbells and said the session took about 12 minutes, with the repeated punches becoming demanding by the final round.
The routine consists of triceps punches, overhead punches, diagonal punches and cross-center punches, performed with hand weights in an Instagram video shared by Roup. Roup recommends two to three rounds of 16 repetitions per exercise. For alternating movements, the Fit&Well writer counted eight repetitions on each arm; for cross-center punches, the writer completed 16 repetitions in total.
The writer did not have the specific hand weights shown in the video and instead used 2kg (about 4.4lb) dumbbells. Three rounds, with a 60-second rest between rounds, took about 12 minutes. The writer said the routine felt harder as it went on and that the weights seemed almost too heavy by the third round. These are the writer’s observations from one workout, not a controlled test or a measure of how the routine will feel for everyone.
Roup is the founder of The Sculpt Society, a fitness company whose clients, according to Fit&Well, include Dakota Johnson and Sabrina Carpenter. The article presents the routine as an accessible short workout, while describing the writer’s experience and fitness goals rather than reporting a new study or a formal assessment of the program.
A Short Routine That Builds Arm Endurance
The test offers a practical example of how a short routine using light dumbbells can still feel challenging when it includes repeated, high-repetition movements. For readers with limited time or equipment, the writer’s 12-minute session shows one way to fit an upper-body workout into a busy day. It does not establish that the routine produces particular strength or muscle-building results.
The article also draws attention to the triceps, which power many of the movements. The writer notes that the muscle group assists with pushing actions, including exercises such as the bench press. The routine may be relevant to people looking for a brief way to practise arm endurance, but individual needs and ability vary; people who are new to exercise or have existing injuries or health concerns can seek guidance from a qualified professional.
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How Roup’s Four Punches Fit Together
The workout is built around four punch variations rather than a mix of conventional arm curls and presses. The Fit&Well writer describes the diagonal punches as a favorite because reaching, pivoting and rotating made the session feel more varied than a straightforward arm workout. The writer also said the controlled punching movements recalled an earlier interest in boxing.
Roup’s suggested structure is two or three rounds, with 16 repetitions per exercise. The Fit&Well writer used three rounds and paused for a minute between them. The article says people who find the prescribed repetitions too demanding can reduce the count to eight to 10 or begin without weights. Those are modifications described in the source, not a claim that one version is right for every person.
““The dumbbells almost felt too heavy by round three!””
— Fit&Well writer
What One Workout Cannot Establish
The report is a single writer’s account. It does not include measurements of strength, muscle growth, calorie use or long-term outcomes, and it does not compare the routine with other workouts. The source also does not specify the exact weight of the hand weights used by Kloss and Roup in the video.
Readers should not assume that 2kg is an appropriate load for everyone. The article says the writer found that weight challenging by the third round, but individual strength, technique and comfort differ. The source does not provide a full exercise demonstration or detailed guidance on form, and it does not report whether Kloss followed the exact same number of repetitions as the writer.
Options for Trying the Routine
The Fit&Well writer said they planned to repeat the workout as part of a broader effort to improve at the bench press. For readers considering the routine, the article suggests starting with fewer repetitions or no weights if 16 reps feel excessive, then adjusting based on comfort and control. A light load is not automatically easy, particularly across multiple rounds.
The report offers no scheduled follow-up or additional test results. Any assessment of longer-term effects would require more than this one session. People with injuries, pain or pre-existing health conditions should seek advice from an appropriate professional before starting or changing an exercise routine.
Key Questions
What exercises are in Karlie Kloss’s workout?
The routine shared by trainer Megan Roup includes triceps punches, overhead punches, diagonal punches and cross-center punches.
How long did the workout take?
The Fit&Well writer reported that three rounds took about 12 minutes, including a 60-second rest between rounds.
What weights did the writer use?
The writer used 2kg (about 4.4lb) dumbbells, rather than the hand weights shown in Roup’s video. The source does not give the weight of the equipment used in the video.
How many repetitions does Megan Roup recommend?
According to Fit&Well, Roup recommends two to three rounds of 16 repetitions per exercise. The report says people who find that too demanding could try eight to 10 repetitions or begin without weights.
Does the report prove the workout builds strength or muscle?
No. It records one writer’s experience and does not report measured strength or muscle changes, or results over time.
Source: fitandwell.com
