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 10-minute workout is inspired by Kelsey's Low Impact Strength Program in the Sweat app. It is low impact, meaning no equipment necessary and is suitable for complete beginners.
This circuit-based workout incorporates fundamental lower body exercises that introduce movement and can help to build strength.
"I am so excited to be sharing this lower body workout as part of my 2-week workout plan. This workout has been designed to get your lower body moving through low impact exercises that are perfect for anyone who is a beginner or is finding their feet after some time off," Kelsey tells Yahoo Lifestyle.
"Having motivation 24/7 is tough, but when you create motivation to move for your mind and body, that is when you progress and become stronger both mentally and physically."
Complete each of the four exercises for 30 seconds with a 15 second rest. Then repeat for 3 laps.
Week 1, Day 3: Low Impact Lower Body Strength Workout
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.
Step 1: Plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward. This is your starting position.
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 your upper legs are parallel with the floor. Ensure that your back remains within 45-90 degrees of your hips.
Step 3: Exhale. Push through your heels and extend your legs to return to the starting position.
Glute Bridge & Opening
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. 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.
Step 1: Plant both feet on the floor shoulder-width apart. This is your starting position.
Step 2: Inhale. Keeping your right foot on the floor, release your left foot and take a big step to your left. As you plant your foot on the floor, bend your left knee, ensuring that your right leg remains straight.
Step 3: Exhale. Extend your left knee and transfer your weight onto your right foot. Step your left foot inwards to return to the starting position.
Step 4: Inhale. Keeping your left foot on the floor, release your right foot and take a big step to your right. As you plant your foot on the floor, bend your right knee, ensuring that your left leg remains straight.
Step 5: Exhale. Extend your right knee and transfer your weight onto your left foot. Step your right foot inwards to return to the starting position.
Step 1: Starting 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. Release and extend your right leg backwards and upwards until it is in line with your spine, ensuring that your toes remain pointed.
Step 3: Inhale. Bend your knee and lower your right leg to return to the starting position, but without resting your knee on the mat. Complete 15 seconds on the same side, before repeating on the other side.
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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