Welcome to Yahoo Lifestyle's exclusive two-week New Year workout series with Sweat trainer Kelsey Wells. These workouts will take you less than 15-minutes! Quick and simple to follow so it won’t take time out of your busy holiday season.
This 15-minute workout is inspired by Kelsey's PWR at Home Program in the Sweat app and has been designed to challenge your upper body, lower body and core and to help increase overall strength with the use of a pair of dumbbells.
This workout is a circuit only, helping to get the heart rate up through increased exercise durations and reduced rest times.
"Full Body workouts are a really great option for anyone who is short on time but wants to be able to train all major muscle groups," Kelsey tells Yahoo Lifestyle.
"Week two of my 2-week workout plan has been designed so that you can push and challenge yourself a little bit further, and progress along your strength training journey."
Do each exercise for 45 seconds and then rest for 1 minute. Complete 4 laps.
Week 2, Day 1: Full Body Workout with Dumbbells
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.
Chest Press to Skull Crusher - 45 seconds
Step 1: Holding a dumbbell in each hand, start by lying flat on your back. Bend your knees and position your feet firmly on the floor, ensuring that they are hip-width apart.
Extend your elbows to hold the dumbbells directly in front of your chest with an overhand grip (palms facing away from you), hands slightly wider than your shoulders. This is your starting position.
Step 2: Inhale. Bend your elbows outwards to lower the dumbbells towards you until your elbows lightly touch the floor. Exhale. Extend your elbows and push the dumbbells away from your chest to return to the starting position.
Step 3: Inhale. While keeping your shoulders as still as possible, bend your elbows to lower the dumbbells on either side of your head. Exhale. Using your triceps, extend your elbows to return to the starting position.
Single Arm Clean and Press - 45 seconds
Step 1: Holding a dumbbell in your right hand with an overhand grip (palm facing toward you), plant both feet on the floor slightly further than shoulder-width apart. Bend at the hips and knees until your upper legs are parallel to the floor, ensuring that your knees remain in line with your toes. Extend your arm to hold the dumbbell between your legs so that it is hovering slightly off the ground. This is your starting position.
Step 2: Inhale.: Exhale. Push through the heels of your feet to come to a neutral standing position. At the same time, bend and elevate your elbow to raise the dumbbell to approximately chin height before rotating your elbow around and under the dumbbell. At the same time, bend and soften your knees. Extend your knees to reach a neutral standing position holding the dumbbell directly in line with your shoulder and palm facing away from you. *Ensure that the dumbbell remains in close contact with your body through this portion of the movement.
Step 3: Inhale. Bend your knees slightly. Exhale. Extend your knees, at the same time extend your elbow and press the dumbbell over your head. Your arm should be in line with your ear.
Step 4: Inhale. Bend your elbow to lower the dumbbell to shoulder height before rotating your elbow around and over the dumbbell. Bend at both the hips and knees, extend your elbow to return to the starting position. Complete half of the specified time on the same side, before completing the remaining time on the other side.
Russian Twist - 45 seconds
Step 1: Holding a dumbbell with both hands directly in front of your chest, start seated on a yoga mat with knees bent and heels firmly planted. Lean back slightly so that your abdominals are engaged and you are balancing on your sit bones. This is your starting position.
Step 2: While keeping your lower body as still as possible, twist your torso to the right and gently touch the head of the dumbbell on the mat next to your right hip.
Step 3: Untwist your torso to return to the starting position.
Step 4: While keeping your lower body as still as possible, twist your torso to the left and gently touch the head of the dumbbell on the mat next to your left hip.
Step 5: Untwist your torso to return to the starting position. Continue alternating between right and left for the specified amount of time.
RDL & Row - 45 seconds
Step 1: Holding a dumbbell in each hand with an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly. Gently engage your core. This is your starting position.
Step 2: Inhale. Bend your knees slightly and set this as a fixed angle. Without changing the angle of your knees, hinge forwards from your hips and allow the dumbbells to run along the length of your thighs and halfway down your shins. Ensure that you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings (back of your legs).
Step 3: From this hinge position with your arms extended, exhale as you bend your elbows to bring the dumbbells in towards your lower ribs, ensuring your elbows remain in close contact with the sides of your body. You should feel a small squeeze between your shoulder blades.
Inhale as you slowly lower the dumbbells and extend your arms directly beneath your chest while maintaining the hinge position.
Step 4: Exhale as you push evenly through your feet and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the dumbbells remain in contact with your legs. Repeat for the specified amount of time.
Weighted Burpee - 45 seconds
Step 1: Holding one dumbbell in each hand, plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, and place the dumbbells on the floor directly in front of your feet.
Step 2: Holding on to the dumbbells, kick both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from head to toe.
Step 3: Jump both of your feet in towards the dumbbells, ensuring that your feet remain shoulder width apart.
Step 4: At the same time, push through your heels to extend your legs and bend your elbows to bring both dumbbells into your chest. Ensure that the heads of the dumbbells are facing forwards, as shown.
Step 5: Extend your arms and press both dumbbells up above your head. Gently lower the dumbbells by firstly bringing them into your chest and then extending your arms downwards and bringing them down by your sides.
Cool Down: Kelsey recommends completing 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.
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