Simple 15 minute lower body workout with Kelsey Wells

This 15 minute lower body workout from Sweat trainer Kelsey Wells is perfect for a challenging glute burn and only requires a resistance band.

Perform 40 seconds of each exercise, before moving onto the next and complete three laps in total resting for one minute in-between each lap.

If you don't have access to a resistance band, all exercises within this workout can be completed without one.

Sweat and Kelsey highly recommend taking a few minutes to warm-up prior to working out. Three to five minutes of cardio, such as jogging in place or skipping, will help increase your heart rate and help warm up your muscles for your session.

Glute Kickback Pulse

Step 1: With a resistance band looped around your lower thighs, start on all fours on a yoga mat. Ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position.

Step 2: Inhale. Exhale. Release and extend your right leg backwards and upwards until it is in line with your spine, ensuring that your foot remains pointed. This is called full glute kickback position.

Step 3: Inhale. Lower your leg slightly and then elevate your leg back into full glute kickback position, ensuring that you initiate the movement from the hip. Repeat until you have completed five pulses in total.

Step 4: Exhale. Lower your leg slightly and then elevate your leg back into full glute kickback position, ensuring that you initiate the movement from the hip. Repeat until you have completed five pulses in total.

Fire Hydrant

Step 1: With a resistance band looped around your lower thighs, start on all fours on a yoga mat. Ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position.

Step 2: Inhale. Exhale, gently draw your ribs to your hips to engage your core. While keeping your knee bent, release and elevate your right leg out to the side, ensuring that your hips and shoulders remain parallel to (in line with) the floor.

Step 3: Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.

Squat Hold

Step 1: With a resistance band looped around your lower thighs, start on all fours on a yoga mat. Ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position.

Step 2: Inhale. Exhale, gently draw your ribs to your hips to engage your core. While keeping your knee bent, release and elevate your right leg out to the side, ensuring that your hips and shoulders remain parallel to (in line with) the floor.

Step 3: Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.

Glute Bridge & Opening

Step 1: With a resistance band looped around your lower thighs, lie flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.

Step 2: Inhale. Exhale, gently draw your ribs to your hips to engage your core. Press your heels into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.

Step 3: Inhale. While keeping your hips raised and your glutes activated, open your knees outwards.

Step 4: Draw your knees inwards until they are hip-width apart.

Step 5: Exhale. Lower your spine onto the mat one vertebrae at a time, followed by your pelvis.

Cool Down

SWEAT and Kelsey highly recommend completing a cool down session after your workout. 3-5 minutes of walking will help to slowly lower your heart rate to normal levels and help your body to cool down after a workout.

You might also like to complete some static stretching as part of your cool down, where you hold a single position for twenty seconds or longer. Static stretching works to lengthen your muscles with the aim of increasing your flexibility and range of motion. It can also help provide relief from any potential cramping and can help reduce soreness and risk of injury.

This 15 minute workout is similar to what you will find in Kelsey’s PWR at Home program on the Sweat app.

ALSO TRY: Super simple upper-body workout with Kelsey Wells

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