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 7-minute full body workout is inspired by Kelsey's Low Impact Strength Program which is available exclusively in the Sweat app.
It is beginner level and has been designed to help increase strength through exercises that don’t place too much strain on joints. The workout is circuit based to help get the heart rate up through targeted exercises.
"This workout has been designed with accessibility in mind and is for those looking to get in a quick workout that will get the heart rate up and work your whole body," Kelsey tells Yahoo Lifestyle.
"Remember that fitness should come from a place of gratitude for your mind and body, and that any form of movement and exercise should be celebrated."
Perform each exercise for the designated number of reps, rest for one minute and then repeat three more times. If you want to increase the length of this workout session, you can repeat the exercises back to back for three more laps for a 15-minute workout.
Week 1, Day 4: Low Impact Full Body Strength Workout
Warm Up: Kelseys recommend 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.
X Plank - 30 seconds
Step 1: Place both hands on the floor shoulder-width apart and both feet apart behind you, resting on the balls of your feet. Brace your abdominals and maintain a neutral spine, ensuring that your hands are directly below your shoulders. This is your starting position.
Step 2: Inhale. While stabilising through your abdominals, elevate your hips and release your left hand to reach towards your right foot (or as far as you can).
Step 3: Exhale. Lower your hips and place your left hand on the mat to return to the starting position.
Step 4: Inhale. While stabilising through your abdominals, elevate your hips and release your right hand to reach towards your left foot (or as far as you can).
Step 5: Exhale. Lower your hips and place your right hand on the mat to return to the starting position. Continue alternating between left and right for the specified amount of repetitions
Glute Bridge - 30 Seconds
Step 1: Start by lying 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. Lower your pelvis to return to the starting position. Repeat for the specified number of repetitions.
Scissors - 30 Seconds
Step 1: Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that your hips and knees are together. Imprint your spine into the mat and bring your legs into tabletop position, ensuring that your knees are stacked over your hips, your toes are pointed, and your shins are parallel to (in line with) the floor. Rest your hands gently on your knees.
Inhale. Set your T-zone. Exhale. Tuck your chin into your chest and draw your ribs to your hips to elevate your head, shoulder blades and upper back off the mat, ensuring that your T-zone remains set to prevent the ‘doming’ of your abdominals. At the same time, extend your arms by your sides with palms facing down, ensuring that your arms are parallel to (in line with) the floor. This is your starting position.
Step 2: Inhale. Reset your T-zone. Exhale. Lower your right leg towards the mat as far as you can while maintaining an imprinted spine.
Step 3: Inhale. Elevate your right leg to return to the starting position.
Step 4: Exhale.: Lower your left leg towards the mat as far as you can while maintaining an imprinted spine.
Step 5: Inhale. Elevate your left leg to return to the starting position. Continue alternating between right and left for the specified number of repetitions.
Push-up knees - 30 Seconds
Step 1: Place both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on your knees. Gently draw your ribs to your hips to engage your core. This is your starting position.
Step 2: Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles.
Step 3: Exhale. Push through your chest and extend your elbows to lift your body back into the starting position.
Cool Down: Kelseys 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.
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