Beginner strength workout from Kayla Itsines' brand new trainer

·Features and Health Editor
·5-min read

Kayla Itsines' global fitness platform Sweat is expanding yet again, launching four new beginner workout programs and introducing three brand new trainers to the team.

Each of the new 4-week programs feature two 20-minute resistance workouts per week, suitable for the home environment, so you can work out at a time that best suits you with just a set of dumbbells (optional) and the space of a yoga mat required to get started.

sweat trainers kelsey wells
Fitness star Kelsey Wells has launched a new Low Impact program. Photo: Supplied

Fitness star Kelsey Wells has introduced a new Low Impact Strength program, alongside other new workout programs from fellow US-based trainers Anissia Hughes, Samantha Oritz-Young, and Marilyn Rodriguez.

"I am so grateful to be standing alongside Sweat’s three new inspiring trainers to bring women a variety of beginner-level fitness programs. Anissia, Samantha and Marilyn are all strong women and exceptionally motivating trainers - I cannot wait for them to share their new programs and their fitness philosophies with women around the world," Kelsey said.

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Trainer Anissia Hughes, based in Denver, brings her simple approach to fitness through her new body weight strength program that will help people learn the foundations of exercise.

"If you’re just starting out on your fitness journey, it's important to remember to take it slow and try to find movements and a training style that make you feel good and genuinely make you excited to workout," the 23-year-old tells Yahoo Lifestyle.

"Through my new Bodyweight Strength program I wanted to help make fitness simple by incorporating a variety of low-impact foundation exercises that don’t require any equipment to help women build strength, fitness and confidence."

Try this sample Full Body strength workout from Anissia Hughes:

This 12-minute Full Body workout is inspired by Anissia Hughes’ new Bodyweight Strength Program. It doesn’t require any equipment and contains five exercises that will aim to help to strengthen the muscles in your glutes, quads, upper back, triceps and core, all while helping you improve strength and stability in your hips, shoulders and core. 

“During this beginner-level workout it is important to focus on your form and go at your own pace to ensure you build a strong connection between your mind and your movement," Anissia tells Yahoo Lifestyle.

Warm Up: Anissia 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.

Complete each exercise for 30 seconds, completing as many reps as comfortable with good technique, for 4 laps and resting for 1 minute in between each lap.

Squat

Step 1: Plant both feet on the floor shoulder-width apart. 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 while maintaining a neutral spine.

Step 3: Exhale. Push through your heels and extend your legs to return to the starting position.

sweat trainer Anissia Hughes
Anissia Hughes is one of Sweat's brand new trainers. Photo: Supplied

Tricep Circle

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.

Alternating Superman

Step 1: Begin lying on your stomach on a yoga mat with both legs extended behind you, toes tucked. Extend your arms above your head, palms facing towards the mat, to form a straight line from hands to feet. Elevate your head off the mat. Draw your belly button in towards your spine to prevent discomfort in your lower back. This is your starting position.

Step 2: Inhale. Elevate your right arm off the mat. At the same time, elevate your left leg off the mat slightly with foot pointed. You should feel tension in your core as you hold this position.

Step 3: Exhale and return to the starting position. Inhale. Elevate your left arm off the mat. At the same time, elevate your right leg off the mat slightly with foot pointed.

Glute Bridge

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. 

Alternating Jackknife

Step 1: Start by lying on your back on a yoga mat with your arms extended above your head. This is your starting position.

Step 2: Inhale and brace your core Exhale as you simultaneously raise your right leg and left hand off the floor to meet in the middle – slowly lifting your head, shoulder blades and torso off the floor, ensuring that your right shoulder remains pressed into the mat.

Repeat this on the opposite side and continue alternating.

Cool Down: Anissia 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.

All new programs are available exclusively on the Sweat app.

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