Fitness Fitness Tips

Here’s How I Work Out With Nyc’s Cult-Fave Model Trainer…for Free

Tehrene Firman

March 4, 2019

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Photo: Getty Images/Jacob Lund

Anytime your favorite models are in New York City, you can always find them at the Dogpound, training with founder Kirk Myers. The tough-as-nails workouts include activities that range from super-heavy weightlifting to resistance band training. And that's exactly why it's such a hot-spot. The wide range of activities keeps fitness fun with impressive results.

While anyone can train at the Dogpound, booking time with Myers himself is expensive. A single session runs $500, and a pack of 12 is $5,400. (This is the kind of money I definitely don't have to spend on fitness; I have student loans!) The good news is that it's completely possible to train with him for free. You just have to follow him on Instagram.

Myers consistently shares the workout routines of everyone from Jasmine Tookes to Ashley Graham. And while working out with him via Instagram isn't exactly the same as the in-person experience, you'll reap similar benefits for free. The next time you'd ready to sweat, choose a few model-approved exercises from each of the categories below for a full-body workout.

Want a Dogpound workout for free? BYOW (build your own workout) with these exercises from Kirk Myers.

Cardio

1. Jump rope

https://www.instagram.com/p/Br7zVStFJV6/

2. Bosu ball burpees

https://www.instagram.com/p/BiSIBnRl_MI/

3. Battle ropes

https://www.instagram.com/p/BbFzJ6kl_Rv/

4. Jump squats

https://www.instagram.com/p/Ba7CYl2ltLU/

5. Assault bike

https://www.instagram.com/p/BaNW8GcFveI/

6. Resistance band jumping jacks

https://www.instagram.com/p/BuZGatxFzbJ/

7. Box jumps

https://www.instagram.com/p/BaNpGWxF_Vt/

Arms + back

1. Dumbbell raises

https://www.instagram.com/p/BpmbB9VlKhx/

2. Chin-ups

https://www.instagram.com/p/BpxdWKhlyaf/

3. One arm dumbbell row

https://www.instagram.com/p/Bsay8BQF6uy/

4. Overhead press

https://www.instagram.com/p/BYJYYyRluUY/

5. Medicine ball throws

https://www.instagram.com/p/BpZuDM7l-30/

6. Deadlifts

https://www.instagram.com/p/Bizkm7bFZM-/

7. Bicep curls

https://www.instagram.com/p/BaRK2pulFJl/

8. Standing pulldowns

https://www.instagram.com/p/BafLGs7lx7R/

Abs

1. Crunch throw

https://www.instagram.com/p/BtWaNUylXY0/

2. Plank hip dips

https://www.instagram.com/p/Bs5elLMll73/

3. Medicine ball crunches

https://www.instagram.com/p/Bsd7CV-lWvl/

4. Side plank incline

https://www.instagram.com/p/Bsbh8vGlfib/

5. Leg circles

https://www.instagram.com/p/BTFSohLlk_F/

6. Hip raise twists

https://www.instagram.com/p/BWoLs4IFn4W/

7. Bosu ball twisting plank

https://www.instagram.com/p/BY_vL1WFNrj/

Legs + booty

1. Reverse lunges

https://www.instagram.com/p/BfoulsQFefR/

2. Glutes bridges

https://www.instagram.com/p/BuCiImpFO2n/

3. Booty kicks

https://www.instagram.com/p/Btiz_MYFpP1/

4. Rainbow booty

https://www.instagram.com/p/BshBWgulO2M/

5. Weighted squats

https://www.instagram.com/p/BqLr4vclEax/

6. Lunge kickbacks

https://www.instagram.com/p/Br9NA-FFWk6/

7. Kettlebell sumo squats

https://www.instagram.com/p/BaNoOYfFYo4/

8. Stability ball hip raises

https://www.instagram.com/p/BpVrADXlKvF/

9. Split squats

https://www.instagram.com/p/BjnqFZOF1GO/

Here's how to know whether tabata or HIIT is the right workout for you. Or, find out what trainers say is the most-missed body part in workouts.