Welcome to Yahoo Lifestyle's exclusive 4-week Winter Workout Challenge with Kayla Itsines and her incredible team of Sweat trainers. If you're struggling with the motivation to stick to your workout routine in winter, we've got you covered, with a new workout and recovery session to try each week, as well as plenty of tips and tricks from the experts.
This week we have a 15-minute Full Body No Equipment Workout inspired by Sweat trainer Kelsey Wells’ new Low Impact Strength program.
This super quick workout follows a circuit format which includes four exercises to challenge your balance and coordination while strengthening your quads, glutes, shoulders and core through a series of dynamic movements.
Within the circuit, you will perform each of the four exercises for the specified number of reps, resting for 10 seconds in-between each move, and completing three laps in total to hit your workout goal for the day.
Winter Workout Challenge week 2: Kelsey Wells Low Impact Full Body Workout
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.
Reverse Lunge to Knee-Up - 24 reps (12 per side)
Step 1: Plant both feet on the floor shoulder-width apart. This is your starting position.
Step 2: Inhale. Carefully take a big step backwards with your right foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.
Step 3: Exhale. Extend both knees and transfer your weight onto your left foot. At the same time, elevate your right foot to bring your knee into your chest.
Step 4: Inhale. Lower your right leg to return to the starting position, but without resting your foot on the mat.
Inchworm & Push-Up - 10 reps
Step 1: Plant both feet on the floor shoulder-width apart. Bend at the hips and while keeping your legs as straight as possible, place your hands on the floor directly in front of your feet. This is your starting position.
Step 2: Inhale. Without moving your feet, walk your hands forward until your body is in one straight line from your head to your heels, resting on the balls of your feet, ensuring that your legs remain as straight as possible. Exhale.
Step 3: Inhale. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles.
Step 4: Exhale. Push through your chest and extend your arms to lift your body back into starting position.
Double Pulse Sumo Squat - 12 reps
Step 1: Begin by planting both feet on the floor just wider than shoulder-width and with your feet pointed slightly outward. Gently draw your pubic bone to your belly button (engage pelvic floor). 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 torso remains as upright as possible. This is called full squat position.
Step 3: Push through your heels and extend your legs slightly. Bend your knees to return to full squat position.
Step 4: Exhale. Push through your heels and extend your legs to return to the starting position. You should feel tension in your glutes, hamstrings, and quadriceps throughout the movement.
X-Plank - 24 reps (12 per side)
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.
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.
Stay tuned for a new recovery session on Thursday!
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