You don’t need huge weights, a room full of equipment, or a lot of time to record quality strength training. This 10-minute chest and triceps training by NASM-certified personal trainer and sweatshirt Kelsey Wells is evidence of this. This workout is inspired by her new four-week program, Redefine Fitness: Strength & Mindfulness. The program combines mindfulness and strength training and is now available in the Sweat app ($ 20 / month or $ 120 / year).
“I have first-handed experience of how detrimental physical fitness can be to your mental health when done from hatred and negativeness towards your body. [I] In the release, Wells deeply understands the benefits of incorporating mindfulness practices into life for mental and emotional health. ” Rate up. “
This low-impact, beginner-friendly circuit training incorporates basic exercises that help increase the strength of the chest and triceps (the muscles behind the upper arm that primarily function to straighten the elbows). It has been. It also incorporates mindfulness techniques such as intent setting and gratitude to fine-tune your relationship with exercise so you can experience the benefits of mindfulness. If you have a lower body injury or pain (or just fatigue), training is ideal because you can lie down and do everything.
“I designed [this chest-and-triceps workout] Wells tells POPSUGAR to get a taste of what my new program is. “All you need is a pair of dumbbells. Before you enter the upper body circuit, start by setting your training intent and end with gratitude.”
Kelsey Wells 10 Minute Chest and Triceps Training
Required equipment: A set of dumbbells (check out the guide on how to choose the right weight) and a yoga mat.
direction: Wells recommends that you take a few minutes to warm up before you start your workout. You can do aerobic exercises such as jogging or skipping rope for 3-5 minutes to increase your heart rate. Try some dynamic stretches (such as swinging your arms or twisting your torso) to increase your range of motion.
After a workout, Wells suggests cooling down with a 3-5 minute walk and static stretching to lower your heart rate. (You can also stack this workout with Wells’ leg and butt workouts and core workouts to move your whole body.)
The 10-minute training starts with setting your intent. Then do each exercise for 30 seconds, do all four and then rest for 30 seconds. Repeat the circuit two more times, taking a break between rounds. Please finish the training with gratitude and complete the training.
