You only need one thing for this glute workout by Kelsey Wells

Kristine Tarbert
·Features and Health Editor
·5-min read

Kelsey Wells has just launched another six weeks of workouts on the Sweat app, hoping to help people be active regardless of where they are able to train.

With the launch of PWR at Home 4.0 there are now a total of 46 weeks worth of workouts suitable to the home environment. 

Kelsey Wells
Kelsey Wells has just launched another six weeks of workouts. Photo: Supplied

“My goal with everything I do is to help women empower themselves through fitness and provide them with the tools they need to do that, regardless of where they prefer to train," Kelsey says.

“The newest weeks of PWR at Home also offer those who have been exercising regularly with the program the opportunity to continue building their strength and level up their training at home.”

Here Kelsey has shared with Yahoo Lifestyle a simple 15-minute workout for you to try at home now.

15-minute Glute Chair Blast by Kelsey Wells

This workout is inspired by Kelsey's PWR at Home Program available exclusively in the Sweat app. Requiring only a chair, this blast style workout includes four exercises that will target your glute and hamstrings muscles.

For this workout, complete the designated number of reps for each exercise, followed by a short 10 second rest before transitioning to the next exercise. The short rest time between each exercise will ensure that you are minimising the opportunity for your glutes to rest providing a great glute burn that will leave your muscles firing. 

Complete three laps in total, remembering to rest for one minute in between each lap and ensuring you focus on performing each exercise with correct form throughout.

Warm up

Kelsey recommends taking a few minutes to warm-up prior to working out. 3-5 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.

Double-Pulse Sit Squat - 12 reps

Step 1: Place a chair behind you. Plant both feet on the floor hip-width apart. Gently draw your pubic bone to your belly button (engage pelvic floor).

Step 2: Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until you are able to sit on the chair behind you, ensuring that your back remains within a 45- to 90-degree angle to your hips. Lean back slightly to sit up tall.

Step 3: Exhale. Push through your heels and extend your legs to return to the starting position.

Step ups - 24 reps (12 per side)

Step 1: Place a chair in front of you. Plant your foot firmly on the chair and your other foot on the floor, hip-width apart. This is your starting position.

Step 2: Inhale.Exhale. Push through your heel to foot with the leg on the chair and, using your glutes, extend your bottom leg, ensuring that your hips remain level.

Step 3: Inhale. Lower your foot to the ground and return to the starting position.

Elevated Glute Bridge - 15 reps

Step 1: Begin lying face up on a yoga mat with your feet resting on top of a chair shoulder-width apart and arms resting by your sides – ensuring that your spine is in a neutral position. This is your starting position.

Step 2: Inhale. Exhale and gently draw your ribs to your hips to engage your core. Press your heels into the chair to lift your hips, ensuring that your glutes initiate the movement, until you are resting on your upper back and your body forms a straight line from your chin to your knee. You should feel tension in your glutes and hamstrings as you do this.

Step 3: Inhale and slowly lower your hips to return to the starting position.

Standing Glute Kickback Pulse - 30 reps (15 per side)

Step 1: Plant both feet on the floor hip-width apart. This is your starting position.

Step 2 Inhale. Exhale. Release your right foot off the mat and kick your heel back behind you, ensuring that your leg remains straight and your foot remains flexed and facing forwards. 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.

Step 5: Repeat this movement on the same side for half of the specified amount of time, inhaling for five pulses and exhaling for five pulses. Repeat the movement on the other side for the remaining time.

1 minute rest in between each lap - complete 3 laps

Cool Down

Kelsey recommends 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.

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