Looking to strengthen your entire body in just five minutes? Look no further!
In this article, we'll introduce you to an incredible full-body strength workout designed by the renowned personal trainer, Kelsey Wells. This workout is not only quick and efficient but also requires no equipment, making it perfect for anyone who wants to get stronger without a trip to the gym.
So, if you're ready to discover the secrets behind Kelsey Wells' amazing five-minute workout, keep reading to find out how you can transform your body in no time.
Overview of Kelsey Wells' 5-Minute Workout
Kelsey Wells' 5-Minute Workout is a quick and efficient full-body strength training routine that targets multiple muscle groups without the need for any equipment. This workout is designed to give you the most bang for your buck in a short amount of time.
With just five moves, you can engage your shoulders, triceps, glutes, quads, hamstrings, and core. The workout starts with a triceps circle exercise, where you lower your forearms and chest towards the mat and then extend your arms back to the starting position.
Next, you move on to push-ups and side planks, lateral lunges, bent-leg jackknives, and double-pulse squats. Each exercise should be performed for 30 seconds, and after completing all five exercises, you can repeat for a second lap.
This 5-minute workout is perfect for those busy days when you still want to get a quick, effective strength training session in.
Targeted Muscle Groups
The full-body strength workout targets multiple muscle groups, engaging the shoulders, triceps, glutes, quads, hamstrings, and core.
To give you a visual representation, here are the main muscle groups targeted in this workout:
- Shoulders: The triceps circle exercise engages the shoulders as you lower your forearms and chest towards the mat.
- Triceps: The triceps circle exercise specifically targets and engages the triceps muscles.
- Glutes: The lateral lunge exercise works the glutes as you step to the side and lower into a side lunge.
- Quads and Hamstrings: The double-pulse squat exercise activates both the quads and hamstrings as you perform squats and pulses.
Warm-Up and Preparation
To properly prepare for the full-body strength workout, it's essential to engage in a warm-up routine to elevate your heart rate and prime your muscles for the exercises ahead.
Before starting the workout, jog or skip in place for 3-5 minutes to warm up your muscles and get your heart pumping.
Dynamic stretches like leg swings and torso twists should also be done to increase your range of motion and reduce the risk of injury. These stretches help loosen up your muscles and joints, preparing them for the movements you'll be doing during the workout.
Triceps Circle Exercise
Engage your triceps and strengthen your upper body with the Triceps Circle exercise. This exercise targets your triceps, helping to tone and build strength in your arms.
Here are four key points to keep in mind when performing the Triceps Circle:
- Begin on all fours, with your hands directly under your shoulders and your knees under your hips.
- Lower your forearms and chest towards the mat by bending your elbows, while keeping your back straight.
- From this lowered position, extend your arms back to the starting position, fully engaging your triceps.
- Repeat this movement for 30 seconds, focusing on maintaining proper form and feeling the burn in your triceps.
Push-Up and Side Plank Exercise
For an effective upper body and core workout, try the Push-Up and Side Plank exercise. This exercise targets multiple muscle groups, including the shoulders, triceps, and core.
Start in a push-up position, with your hands slightly wider than shoulder-width apart. Lower your body towards the ground, keeping your elbows close to your body. Push back up to the starting position.
Then, rotate onto one side, balancing on one hand and the side of your foot. Extend your opposite hand towards the ceiling, creating a straight line from your head to your feet. Hold for a few seconds, then switch to the other side.
This exercise helps to strengthen your upper body while also engaging your core muscles for stability.
Lateral Lunge Exercise
For a complete lower body workout that complements the upper body and core exercises previously discussed, try the Lateral Lunge exercise. This exercise targets the inner and outer thighs, glutes, and hamstrings, helping to improve lower body strength and stability.
Here are the key points to remember when performing the Lateral Lunge:
- Start by standing with your feet hip-width apart.
- Take a big step to the side with one foot, keeping your toes pointed forward.
- Bend the knee of the stepping leg and lower your body down into a lunge position, keeping your other leg straight.
- Push off with the stepping leg and return to the starting position.
- Repeat the movement on the other side, alternating between left and right.
Incorporate the Lateral Lunge into your workout routine to challenge your lower body muscles and enhance your overall strength and stability.
Bent-Leg Jackknife Exercise
To perform the Bent-Leg Jackknife exercise, lie on your back and lift your legs slightly off the mat. Keep your knees bent and bring them towards your chest while lifting your head, shoulder blades, and torso off the mat. This exercise targets your core muscles, specifically your abdominals.
Engaging your core, slowly lower your legs and torso back down to the starting position. Remember to keep your movements controlled and maintain proper form throughout the exercise.
The Bent-Leg Jackknife is an effective exercise for strengthening your abdominal muscles and improving core stability. Add it to your workout routine to challenge yourself and work towards a stronger and more toned midsection.
Double-Pulse Squat Exercise
The Double-Pulse Squat exercise is a challenging move that targets multiple muscle groups and can be incorporated into your full-body strength workout routine. This exercise adds an extra element of intensity to your squats by incorporating a double pulse at the bottom of the movement.
Here are four key points to keep in mind when performing the Double-Pulse Squat:
- Start by standing with your feet shoulder-width apart.
- Lower your body into a squat position, keeping your chest up and your weight in your heels.
- Once you reach the bottom of the squat, pulse slightly higher before returning to the starting position.
- Repeat the double pulse at the bottom of each squat for the desired number of repetitions.
Workout Structure and Modifications
After mastering the Double-Pulse Squat exercise, it's time to understand the structure of the full-body strength workout and explore any modifications that can be made to tailor the routine to your fitness level and goals.
The workout consists of five moves that engage multiple muscle groups, targeting the shoulders, triceps, glutes, quads, hamstrings, and core. Each exercise should be performed for 30 seconds, and after completing all five exercises, repeat for a second lap. For an extra challenge or longer workout, you can complete four laps for a 10-minute full-body workout.
However, if you're just starting out or have specific limitations, modifications can be made. For example, you can perform the exercises at a slower pace, reduce the range of motion, or use knee push-ups instead of full push-ups.
Remember to listen to your body and adjust the workout as needed to ensure safety and effectiveness.
Frequently Asked Questions
Can This Workout Be Modified for Beginners or People With Limited Mobility?
Yes, this workout can be modified for beginners or those with limited mobility. Start with fewer reps, use modifications like knee push-ups or assisted lunges, and listen to your body to find the right level of intensity.
How Many Calories Can Be Burned During a 5-Minute Workout?
You can burn calories during a 5-minute workout depending on factors like intensity and body composition. The full-body strength workout with Kelsey Wells engages multiple muscle groups, promoting calorie burn and overall fitness.
Is It Necessary to Warm up Before Starting the Workout?
Yes, it is necessary to warm up before starting any workout. Warming up helps prepare your muscles and elevate your heart rate, reducing the risk of injury and improving performance.
Can This Workout Be Done by Pregnant Women?
Yes, pregnant women can do this workout. It's important to listen to your body and modify exercises as needed. Consult with your doctor or a qualified fitness professional for personalized advice and guidance.
Can This Workout Be Done by Individuals With Pre-Existing Injuries or Conditions?
Yes, you can do this workout if you have pre-existing injuries or conditions. However, it's important to listen to your body and modify the exercises as needed to avoid any pain or discomfort.