Wells, a personal trainer, designed this no-equipment routine so you can work your whole body anytime, anywhere.Short on time? Away from your usual workout equipment? You can still get a workout in.
Kelsey Wells, a personal trainer and the founder of the Sweat app’s PWR workout programs, developed this five-minute, full-body strength training workout to ensure you can exercise anytime, anywhere.
It’s a true total body workout — the five moves will tap your shoulders, triceps, glutes, quads, hamstrings, and core through a series of compound exercises.
“The combination of exercises gets your body moving in different directions to ensure you are able to bend, twist, and reach with strength and stability,” Wells says.
You won’t need any equipment. Ideally, you’ll perform these exercises on a yoga mat, but a towel, carpet, or another soft surface will work, too.
To start, Wells says to jog or skip in place for three to five minutes to warm up your muscles and elevate your heart rate. Then, complete a few dynamic stretches — such as leg swings and torso twists — to increase your range of motion and reduce the risk of injury.
Now you’re ready for the workout. Complete each of these five exercises for 30 seconds and then repeat all five exercises for a second lap. “If you want an extra challenge or have more time, complete four laps for an express 10-minute full-body workout,” Wells says.
1. Triceps Circle
Start on all fours with your knees below your hips and your hands below your shoulders. Draw your shoulder blades down and back so your spine is in a neutral position. Inhale as you bend your elbows to lower your forearms and chest toward the mat. Exhale as you sweep your torso forward toward the front of the mat. Pressing your hands into the mat, extend your arms and return to the starting position. Repeat for 30 seconds.
