This 10-minute Express Beginner Upper Body & Core Workout is inspired by Sweat Trainer Kelsey Wells’ new Redefine Fitness: Strength & Mindfulness Program which is available now in the Sweat app. Low impact and suitable for beginners, the circuit based workout incorporates fundamental targeted exercises that introduce movement and will help build strength in your upper body and core muscles. The workout also includes mindfulness techniques such as intention setting and gratitude practice.
“This is an express Upper Body and Core Workout that I have designed exclusively for Women’s Health Australia readers to give you a taste of my new program! We will start by setting an intention for our workout before moving into the circuit, and finally end with a moment of gratitude. These mindfulness based practices have been included to help you redefine and strengthen your relationship with exercise, and can help you to experience the benefits of mindful movement,” says Kelsey.
“This program is different to anything Sweat and I have done before – it is long-form content which means it’s like I’m there with you 1:1 guiding you throughout the whole workout. It’s also Sweat’s first program that combines mindfulness with movement. I have taken three of the most formative mindfulness tools that I have used throughout my life and workout journey and combined them with my signature strength training to offer a unique 4-week long program.”
The workout
Time: 10 minutes
Equipment: Mat
Good for: Upper body, core
Instructions: For each move, perform as many reps as you can for 30 seconds. Continue to the next move. After you’ve completed all three moves, rest for 30 seconds, then repeat the circuit. Complete as many rounds as you can in 10 minutes.
Warm Up:
Sweat and Kelsey recommend taking a few minutes to warm-up prior to working out. 3-5 minutes of cardio, such as jogging in place or skipping, will help increase your heart rate and help warm up your muscles for your session. When possible, Sweat and Kelsey recommend following your cardio with dynamic stretches — such as arm swings and torso twists. This can help to increase your range of motion as well as help to reduce the risk of injury.
1. Intention Setting
Instructions Take a moment to ground yourself in the room, in your body and set an intention to exercise from a positive place. Remind yourself that your movement is to care for yourself and your health, and your movement is to thank your body and all that it does for you. Bring your hands to your heart centre and breath deeply to connect your mind and body.
2. Plank on Knees
Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on your knees. Brace your abdominals and ensure that your spine remains in a neutral position. Hold this position for the specified amount of time, breathing deeply throughout.
3. Push-Up on Knees
Step 1: Place both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on your knees. Gently draw your ribs to your hips to engage your core. This is your starting position.
Step 2: Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles.
Step 3: Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Repeat for the specified number of repetitions.
4. Russian Twist Feet Down
Step 1: With your hands clasped in front of your chest, start seated on a yoga mat with knees bent and heels firmly planted. Lean back slightly so that your abdominals are engaged and you are balancing on your sit bones. This is your starting position.
Step 2: While keeping your lower body as still as possible, twist your torso to the right and gently touch your elbow on the mat next to your right hip. If you cannot reach the mat, just twist as far as you can while keeping your lower body still.
Step 3: Untwist your torso to return to the starting position.
Step 4: While keeping your lower body as still as possible, twist your torso to the left and gently touch your elbow on the mat next to your left hip. If you cannot reach the mat, just twist as far as you can while keeping your lower body still.
Step 5: Untwist your torso to return to the starting position. Continue alternating between right and left for the specified number of repetitions.
5. Lay-Down Push-Up on Knees
Step 1: Place both hands on the mat slightly further than shoulder-width apart, and your feet together on the mat behind you, resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
Step 2: Inhale. While maintaining a neutral spine, bend your elbows and lower your torso to the mat.
Step 3: Extend both arms out in front of you. Bring your arms in towards your body and place your hands on the mat on either side of your chest.
Step 4: Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Repeat for the specified number of repetitions.
6. Gratitude Practice
Take a moment of gratitude after your workout – place one hand on your heart and one hand on your stomach. Feel your breath and your heart beating. Be proud of the effort you put in and thank your body for carrying you through that session and for all that it does for you.
