Try this free Strength & Mindfulness workout from Sweat trainer Kelsey Wells

·Lifestyle & Entertainment Producer
·6-min read

Sweat and Kelsey Wells have launched a unique new program called Redefine Fitness: Strength & Mindfulness, which is available now on the Sweat app.

The program brings together strength training with mindfulness and aims to reshape how women approach fitness and help improve their relationship with exercise through mindful movement.

Kelsey Wells' Strength & Mindfulness workout from Sweat
Try this free Strength & Mindfulness workout from Sweat trainer Kelsey Wells! Photo: Supplied

This new program is suitable for all fitness levels and includes classic weight training exercises and techniques with mindfulness practises such as intention setting, affirmations, gratitude practice and breath-work.

If you've been using the Sweat app for some time, this program brings with it a new class-style format, where Kelsey goes through the workout with you, guiding you and making it feel as though you're working with Kelsey, who offers support, encouragement and, importantly, motivation!

Speaking to Yahoo Lifestyle about the new program, Kelsey told us: "I know that so many women struggle with their relationship with exercise, and I too have been in that place. That’s why I was so passionate about creating the first-ever mindfulness and strength training program in the Sweat app.

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"This is an Upper Body Workout that I have designed exclusively for Yahoo Lifestyle Australia readers to give you a taste of what my new program is all about! All you’re going to need is a pair of dumbbells - we will start with setting an intention for our workout before moving into the Upper Body circuit, and finally end with a moment of gratitude."

Kelsey added that this program is not just for your physical health, but an important part of your emotional and mental health as well.

"Redefine Fitness: Strength & Mindfulness with Kelsey is a 4-week program and is the culmination of everything that I stand for; reclaiming fitness and using it as a tool for self-empowerment through mindful movement. Cultivating a healthy relationship with movement is so important and through this program, I want to help all women wherever they are on their fitness journey to understand that exercise is not just for physical health, it is also just as important for your mental and emotional health.

"Also what's great about this program is that for the first time in the Sweat app you can experience a class-style workout and feel like you are working out with me one on one from the comfort of your own home!"

Try the new Redefine Fitness: Strength & Mindfulness program for yourself now

Kelsey Wells for Yahoo Lifestyle
Yahoo Lifestyle has an exclusive teaser of the program. Photo: Supplied

This 10-minute Express Upper Body Dumbbell workout is inspired by the new program which is available now in the Sweat app. Low impact and suitable for beginners, the circuit-based workout incorporates fundamental upper body exercises that introduce movement and will help build strength in your chest, shoulders, triceps and abdominal muscles. The workout also includes mindfulness techniques such as intention setting and gratitude practice to help you redefine your relationship with exercise and experience the benefits of mindful movement.

10-Minute Express Upper Body Dumbbell Workout

Warm-Up

Kelsey recommends you do a warmup of at least 3-5 minutes such as jogging in place or skipping to get your muscles ready for the session. If possible, she also recommends following your cardio with dynamic stretches — such as arm swings and torso twists. This can help to increase your range of motion as well as help reduce the risk of injury.

Intention setting

Take a moment to ground yourself in the room, in your body and set an intention to exercise from a positive place.

Remind yourself that your movement is to care for yourself and your health, and your movement is to thank your body and all that it does for you.

Bring your hands to your heart centre and breath deeply to connect your mind and body.

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.

Repeat for the specified number of repetitions.

Chest Press

Step 1: Holding a dumbbell in each hand, 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, or extend them along the mat – whichever is more comfortable.

Extend your elbows to hold the dumbbells directly in front of your chest with an overhand grip (palms facing away from you), hands slightly wider than your shoulders. This is your starting position.

Step 2: Inhale. Bend your elbows outwards to lower the dumbbells towards you until your elbows lightly touch the floor.

Step 3: Exhale. Extend your elbows and push the dumbbells away from your chest to return to the starting position.

Repeat for the specified number of repetitions.

Pullover

Step 1: Holding a dumbbell with both hands, 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.

Extend your elbows to hold the dumbbell directly above your chest. This is your starting position.

Step 2: Inhale. Without changing the angle of your elbows, draw the dumbbell backward and over your head in an arc-like motion until the dumbbell is almost touching the floor.

Step 3: Exhale. Draw the dumbbell upward and forward in the same arc-like motion to return to the starting position, once again, ensuring that the angle of your elbows remains unchanged.

Repeat for the specified number of repetitions.

Push Up (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.

Repeat for the specified number of repetitions.

Gratitude Practice

Take a moment of gratitude after your workout - place one hand on your heart and one hand on your stomach. Feel your breath and your heart beating.

Be proud of the effort you put in and thank your body for carrying you through that session and for all that it does for you.

Cool Down

Kelsey recommends completing a cool down session after your workout, this could be about 3-5 minutes of walking to lower your heart rate. You could also complete some static stretching, where you hold in a single position for 20 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.

Get your free trial of Sweat and try Kelsey's full Strength & Mindfulness program now, you can also try another of Kelsey's workouts here:

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