Torch Your Decrease Physique with This 5-Transfer Dumbbell Leg Exercise By Kelsey Wells
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This quick and efficient 20 minute session is inspired by the Trainer’s PWR At Home 3.0 program, the latest update to the original home lift series.
With limited gym spots and exercise equipment lagging behind, easy and efficient workouts at home are left. To make the shift easier, the trainers have done their best to accommodate that by making the workout at home as accessible and accessible as possible.
For example, SWEAT app creator Kayla Itsines recently released her BBG Zero Equipment program, a 16-week program that does not require any equipment. And now, to meet the demand for more workout content at home for folks who really lack those gym equipment, Trainer Kelsey Wells is following suit. Wells is debuting PWR At Home 3.0, an expansion of their original 28 week program that includes 12 weeks of new training – that’s a 10 month program from start to finish! – to help you maximize your strength training at home, even if you don’t have access to barbells and weight plates.
“Moving your body is so important to your overall health and wellbeing,” says Wells. “I am proud to offer an additional 12 week home workout program to help women stay active, exercise, and maintain their health, especially during difficult times.”
According to the trainer’s PWR At Home program designed, PWR At Home 3.0 (available exclusively on the SWEAT app) requires minimal equipment. It is recommended that you have dumbbells, a kettlebell, and resistance bands.
All PWR At Home workouts typically last 40 minutes and include forms of strength training that target different muscle groups on a given day. The goal? To burn fat, build strength, and improve your overall fitness. Cardio sessions (both low and high intensity) and recovery sessions, as well as warm-up and cool-downs before and after each session, are also built into your training plan.
If you’re short on time, you can also choose between quick 10-20 minute workouts and PWR challenges that typically require little to no equipment.
What makes PWR At Home 3.0 different is that it makes things even better by offering an advanced cardio burnout option for those who want that extra challenge at the end of each session. Keep in mind that this additional development may not be aimed at the beginner. You want to work your way up to this level of perseverance over time. That’s why PWR At Home offers a 4-week beginner program that will make your fitness routine easier (or back into quarantine) without losing motivation or risking injury.
Try this exclusive lower body workout developed by Wells to get a taste of PWR At Home 3.0. Follow us and prepare to improve your workout at home from the comfort of your bedroom / living room / hallway.
Kelsey Wells’ barbell leg workout at home
How it works: Perform each of the five exercises in a row for the number of repetitions assigned and complete a total of four rounds with a one-minute break between each round. Focus on maintaining good shape throughout the routine and using your body’s full range of motion.
What you will need: A set of dumbbells.
An adequate warm-up is crucial before you begin any of these exercises, Wells says. To start with, she recommends doing a minute or two of cardio such as a For example, jogging in place or skipping to warm up your muscles and increase your heart rate. She also recommends combining your cardio with some dynamic stretches – think leg swings and arm circles – to increase your range of motion and reduce the risk of injury.
Lower body circuit
Mug reverse lung
ONE. Stand with your feet together and hold the dumbbell straight in front of your chest. Switch on the pelvic floor. This is your starting position.
BB Breathe in. Take a big step back with your right foot, keeping your hips straight, your pelvis neutral, and your weight evenly distributed between your legs.
C. Lower until both legs are bent at a 90 degree angle, while keeping your chest up and core engaged. The front knee should be in line with the ankle and the back knee should be floating above the floor.
DD Exhale. Press on the metatarsus and heel of the left foot to stand and step up with the right foot to meet the left.
Repeat for 20 reps (10 per side).
ONE. Plant your feet flat on the ground and bend your knees. Place the dumbbell over your hip bones and support it with an overhand grip. Your legs should be hip-width apart and your spine should be neutral. This is your starting position.
BB Exhale. Press your heels on the mat, reaching into the core, activating the gluteal muscles and lifting the pelvis off the floor. The body should form a straight line from chin to knee as it rests on the shoulders.
C. Breathe in. Lower the pelvis to the floor and return to the starting position.
Romanian one-legged deadlift
ONE. Stand with your feet shoulder-width apart. Hold the dumbbell in your right hand and place your left hand on your hip. This is your starting position.
BB Breathe in. Actively push your right leg into the floor and shoot your left leg back while pivoting forward at the hips and lowering your torso until it is almost parallel to the floor. Make sure to keep your hips straight.
C. Exhale. Keeping a tight core and flat back, at the same time pull your left leg down to meet the right one and return to the starting position.
Repeat for 12 reps (6 per side).
Double Pulse Walking Lung
ONE. Hold a row of dumbbells with both hands and palms inward. Place both feet on the floor a little wider than shoulder width apart. This is your starting position.
BB Breathe in. Step back with your left foot and bend both knees to form a lunge position.
C. Exhale. Push through the heel of your left foot and the toes of your right foot, slightly extending both knees. Bend your knees and return to the lunge position.
DD Breathe in. Transfer the weight to your left foot and step forward with your right foot. Place your foot on the floor and bend both knees to form a lunge position.
EE Push through the heel of your right foot and the toes of your left foot, slightly extending both knees. Bend your knees and return to the full lunge position.
FF Breathe in. Transfer the weight to the right foot.
Repeat for 20 reps (10 per side).
Cup of squat
ONE. Stand with feet that are wider than shoulder width and point your toes slightly outward. Hold a dumbbell perpendicular to your chest with your elbows pointing down but not pinched to touch your ribs. This is your starting position.
BB Hold the abs and hinge at your hips and knees to lower them into a crouch. Pause when your thighs are parallel to the floor. Keep your chest high and make sure your back stays between 45 and 90 degrees from your hips.
C. Go through the heel and metatarsus to stand, keeping the core engaged throughout.
After four rounds of each of the five exercises, Wells recommends cooling off for three to five minutes to lower your heart rate. Start with a leisurely stroll for a minute or two, and then follow that through a few static stretches where you hold a single position for twenty seconds or more, she says. Static stretches are a great way to increase your flexibility and range of motion, explains Wells. It can also help keep cramps at bay, relieve pain, and reduce the risk of injury, she adds. So don’t skip this crucial part of this or any other workout.
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