If you have minimal equipment and time, you’re probably in need of workouts that are both efficient and effective. If so, we’ve got you covered. Kelsey Wells, NASM-certified, SWEAT trainer, and creator of the PWR workout programs just expanded her program and launched PWR At Home 3.0, and it’s great for those looking for ways to work out at home.

If you’re not familiar with Wells’s programs, PWR is all about learning how to strength train and helping you get stronger and build muscle. With the addition of the 3.0 program, people now have access to 40 weeks of at-home workouts! If you want to get a feel for Wells’s style of training, she created this 20-minute shoulders and back workout, and we think you’re going to love it.

“This targeted back and shoulder workout includes a combination of compound and isolated work for a well-rounded back and shoulder session,” Wells told POPSUGAR. Her 20-minute workout will help you gain strength in your back and shoulders and will even help you improve your posture. No matter your fitness level, Wells advised always focusing on your technique and having controlled speed of movement.

Kelsey Wells’s 20-Minute Shoulders and Back Dumbbell Workout

Equipment needed: a yoga mat and two light- to medium-weight dumbbells. Here’s a guide on how to choose the right weight.

Directions: Before getting started, Wells said to take a few minutes to warm up your body. She recommends doing three to five minutes of cardio such as jogging in place or skipping to increase your heart rate and get your muscles warm. If possible, Wells also recommends following the cardio with dynamic stretches such as leg swings, arm circles, and torso twists to help increase your range of motion and reduce injury.

This workout should be completed as a circuit, meaning you’ll complete one round of the following exercises, taking little to no rest in between each exercise. Once you finish one round, take one minute of rest and then repeat for a total of three rounds. If you need water, feel free to take a few sips in between each exercise or during your rest. If you need to rest longer than one minute, feel free to do so.

Once you’ve finished the workout, cool down with three to five minutes of walking to lower your heart rate back to the resting rate. Wells also recommends completing a few static stretches to lengthen your muscles and increase your flexibility and range of motion.

  • YTW: eight reps
  • Bent-over row: 12 reps
  • Curl and press: 10 reps
  • Side to front raise: 10 reps
  • Alternating shoulder press: 20 reps (10 reps each arm)
  • Bent-over reverse fly: 12 reps





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