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Kelsey Wells PWR at Home: Back and Shoulder Workout

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Kelsey Wells’ PWR at Home back and shoulder workout is designed to build your muscular endurance and will also test you aerobically due to the short rest breaks. It consists of 1 x activation, 1 x circuit and 1 x superset for a total workout duration of approximately 20 minutes.

Bent-Over Reverse Fly (Dumbbells)
Step 1
Holding one dumbbell in each hand, plant both feet on the floor shoulder-width apart.
Hinge forwards from your hips so that your torso is parallel to the floor. Bend your knees slightly and extend your arms to hold the dumbbells directly below your chest. This is your starting position.

Step 2
Inhale.
Exhale. While maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards from below your chest until they reach shoulder height. You should feel a small squeeze between your shoulder blades.

Step 3
Inhale. Gently lower the dumbbells to return to the starting position.

Repeat for the specified number of repetitions.

Inchworm
Step 1
Plant both feet on the floor shoulder-width apart. Bend at the hips and while keeping your legs as straight as possible, place your hands on the floor directly in front of your feet. This is your starting position.

Step 2
Inhale. Without moving your feet, walk your hands forward until your body is in one straight line from your head to your heels, resting on the balls of your feet, ensuring that your legs remain as straight as possible.

Step 3
Exhale. Without moving your feet, walk your hands backwards to return to the starting position, once again, ensuring that your legs remain as straight as possible.

Repeat for the specified number of repetitions.

Alternating Shoulder Press (Dumbbells)
Step 1
Holding a dumbbell in each hand, plant both feet on the floor hip-width apart. Extend both arms overhead, holding the dumbbells in an neutral grip (palms facing inwards). This is your starting position.

Step 2
Inhale. Without moving your left arm, bend your right elbow to lower the dumbbell down to chin height.

Step 3
Exhale. Using the muscles in your shoulder and arm, extend your right elbow to return to the starting position. Avoid “shrugging” by drawing your shoulder blades down and back.

Step 4
Inhale. Without moving your right arm, bend your left elbow to lower the dumbbell down to chin height.

Step 5
Exhale. Using the muscles in your shoulder and arm, extend your left elbow to return to the starting position. Once again, avoid “shrugging” by drawing your shoulder blades down and back.

Continue alternating between right and left for the specified number of repetitions.

Face Pull (Recovery Band)
Step 1
While seated on a yoga mat, extend both legs out in front of you with your feet flexed. Wrap the recovery band around the bottom of your feet so that you are holding one end of the band in each hand. Ensure that the recovery band is in good condition and securely anchored around your feet to avoid injury. You could also press your feet against a sturdy object to help keep the band in place.
Sit up tall and draw your shoulder blades down and back to push your chest out. Extend your arms in front of you so that you are holding the ends of the band with an overhand grip (palms facing down)*. This is your starting position.

*It is important that there is some tension in the band when in this position. If there isn’t, you will need to place your hands further down the band.

Step 2
Inhale.
Exhale. Bend your elbows outwards and, using the muscles in your shoulders and back, bring the ends of the band in towards your face until your hands are by your ears. Avoid “shrugging” your shoulders by squeezing your shoulder blades down and back.

Step 3
Inhale. Extend your elbows to return to the starting position.

Repeat for the specified number of repetitions.

Bear Crawl
Step 1
Starting on all fours on a yoga mat, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. Tuck your toes and lift your knees off the mat, resting on the balls of your feet. This is your starting position.

Step 2
Take a small step forward with your left foot and right hand at the same time, ensuring that you keep your abdominals engaged to help minimise torso movement and that your torso remains parallel to the floor.

Step 3
Take a small step forward with your right foot and left hand at the same time, once again, ensuring that you keep your abdominals engaged to help minimise torso movement and that your torso remains parallel to the floor.

Continue alternating between left and right for the specified number of repetitions, inhaling for two steps and exhaling for two steps.

Bicep Curl (Dumbbells)
Step 1
Holding a dumbbell in each hand in a neutral grip (palms facing inwards) with arms extended on either side of your body, plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2
Inhale.
Exhale. Bend your elbows to bring the dumbbells in towards your chest, ensuring that your elbows remain in close contact with the sides of your body.

Step 3
Inhale. Extend your elbows to lower the dumbbells and return to the starting position.

Repeat for the specified number of repetitions.

Bent-Leg Sit-Up (DB)
Step 1
Holding a dumbbell with both hands, lie flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat. Engage your abdominal muscles by drawing your belly button in towards your spine and extend both arms to hold the dumbbell directly in front of your chest. This is your starting position.

Step 2
Inhale.
Exhale. Keeping your heels firmly planted on the floor, slowly lift your head, shoulder blades, and torso off the floor. Lengthen your spine to sit up tall, pressing the dumbbell up towards the ceiling.

Step 3
Inhale. Slowly lower your torso, shoulder blades and head to the mat to return to the starting position.

Repeat for the specified number of repetitions.


About Kelsey Wells and Sweat
With more than two million followers on Instagram, Kelsey Wells is one of the most sought after personal trainers to provide health and fitness advice to women around the world. In 2016, Kelsey rose to influence following her own post pregnancy transformation photos with a message of wanting women to unlock their inner power through fitness was heard online. Women haven’t stopped resonating with Kelsey since, as she continues to help women focus on self-love, inner strength and lifting weights without intimidation in the gym. As a SWEAT trainer, Kelsey is part of the largest and most supportive female fitness community in the world, reaching more than 40 million women.

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