Strengthen Your Lower Body With Kelsey Wells's 20-Minute Low-Impact Workout

Training at home can be stressful, especially if you're limited on space or equipment and aren't sure how to create a workout. To help you train without irritating your roommate or neighbors, Kelsey Wells, NASM-certified Sweat app trainer and founder of the PWR and PWR at Home program, created this quick, low-impact lower-body workout.

"This PWR session utilizes minimal equipment to target the glutes and hamstrings - no plyometrics or cardio needed," Wells told POPSUGAR." All you need is a set of dumbbells and a fitball to complete this workout, and if you don't have any equipment, you can use your bodyweight or a dumbbell alternative like water bottles or canned food. "I hope women feel empowered smashing this leg session, and remember: low-impact in no way means easy!"

Kelsey Wells's 20-Minute Lower-Body Workout

Equipment needed: A set of dumbbells (here's a guide on how to choose your weight) and a fitball. If you don't have a fitball, use your bodyweight.

Before getting started, Wells said to warm up your muscles for three to five minutes by doing a form of cardio like jogging in place or skipping. This will help to increase your heart rate while simultaneously warming your muscles up. Follow your cardio with dynamic stretches such as leg swings, arm circles, and torso twists. This will help you increase your range of motion and help you reduce injury, Wells said.

This workout should be performed as a circuit, meaning you should perform each exercise for 30 seconds followed by 30 seconds of rest before advancing to the following exercise. Repeat for a total of four rounds, and be sure to take 30 seconds of rest in between each exercise.

Once you complete the workout, don't forget to cool down. Wells recommends walking for three to five minutes to return your heart rate to a normal level. She also recommends performing a few static stretches in order to lengthen your muscles and help improve your flexibility. This will also prevent any potential cramping or injuries and can also reduce soreness.

  • Double-pulse squat: repeat for 30 seconds, followed by 30 seconds of rest
  • Dumbbell goblet squat: repeat for 30 seconds, followed by 30 seconds of rest
  • Glute bridge: repeat for 30 seconds, followed by 30 seconds of rest
  • Dumbbell deadlift: repeat for 30 seconds, followed by 30 seconds of rest
  • Hamstring curl with a fitball (modification: hamstring walkout): repeat for 30 seconds, followed by 30 seconds of rest


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