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 workout is inspired by Kelsey's Low Impact Strength Program in the Sweat app and can be done in less than 15 minutes. It is beginner level and has been designed to help increase upper body strength with bodyweight only exercises.
This workout is circuit-based and incorporates exercises that target the chest, triceps and shoulders.
"Getting back into an exercise routine in the new year can be hard, so I designed this upper body workout to help ease you back into strength training," Kelsey tells Yahoo Lifestyle.
"You don’t need any equipment and only the space of a mat for this workout so you can complete this anywhere! It’s important to exercise from a place of gratitude and be proud of yourself whenever you put in the time to care for your health."
Complete each of the exercises for 30 seconds with a 15 second rest. Repeat for three laps.
Week 1, Day 1: Low Impact Upper Body 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.
Push Up on Knees
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.
Step 1: Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
Step 2: Keeping your left foot on the floor, bend your right knee and bring it in towards your chest.
Step 3: Extend your right leg to return to the starting position.
Step 4: Keeping your right foot on the floor, bend your left knee and bring it in towards your chest.
Step 5: Extend your left leg to return to the starting position. Continue alternating between right and left for the specified number of repetitions, inhaling for four mountain climbers and exhaling for four mountain climbers.
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. Ensure that your spine is in a neutral position and draw your shoulder blades down and back. This is your starting position.
Step 2: Inhale. Bend your elbows to lower your forearms and chest towards the mat.
Step 3: Exhale. Sweep your torso forwards along the mat to bring your nose past your hands. Press your hands into the mat to extend your arms and return to the starting position.Repeat for the specified number of repetitions.
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. Tuck your toes and lift your knees off the mat, resting on the balls of your feet. This is your starting position.
Step 2; Take a small step forward with your left foot and right hand at the same time, ensuring that you keep your abdominals engaged to help minimise torso movement and that your torso remains parallel to the floor.
Step 3: Take a small step forward with your right foot and left hand at the same time, once again, ensuring that you keep your abdominals engaged to help minimise torso movement and that your torso remains parallel to the floor. Continue alternating between left and right for the specified number of repetitions
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.
Stay tuned for Day 2 of Kelsey's two-week workout plan tomorrow.
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