We are very much in love with SWEAT trainer Kelsey Wells, and not just because she is a powerhouse – she is also a mother and a source of encouragement to new moms who, through their post-pregnancy program, inspire the community and seek the training. And the best part? She is as nice as she is fit.
Maybe you have been sweating since the last time we had Wells here, so get ready: we have another workout from the PWR Queen. This time, it's a full-body challenge in Tabata.
You need two things:
1) A Bosu ball. "The Bosu ball is an amazing equipment for stability training because it is a bigger challenge and really makes up the core," says Wells. Interesting Fact: The name "Bosu" is an abbreviation for "Both Sides Utilized" ̵
2) A timer. Tabata workouts are a form of high-intensity interval training (a.ka. HIIT) that alternates between 20 seconds of intense effort and 10 seconds of complete rest. "I've included Tabata-style workouts in my PWR program to give women a quick but effective option when they do not have much time," says Wells.
Ready for the challenge?
Familiarize yourself with the five steps below. Then set the timer to 10 minutes. Perform the first move for 20 seconds, then pause for four seconds. Continue on the next move for another four rounds of the same Tabata style intervals. Remember: you make every move for only two minutes, including rest – so do not be afraid to work hard, because it's over before you know it!
. 1 Lateral Step-Over
Try it: Place a Bosu bullet, flat side down, on the ground. Place your left foot on the floor next to the base with your feet hip-width, and your right foot on top of the Bosu. This is your starting position.
Push through the heel of your right foot and push your body up over the bosu to land with your right foot on the ground next to the base and your left foot on the Bosu. Try to maintain a slight flexion in both knees to avoid injury.
Press through the heel of your left foot and push your body up and over the Bosu to return to the starting position. Continue between left and right for 20 seconds, then rest for 10 seconds for four turns.
. 2 Glute Bridge
Exhale, press the left heel into the Bosu Ball, activate your glutes and lift the pelvis off the floor until your body forms a straight line from the chin to the knee. Inhale and lower your pelvis to return to the starting position.
Work with the left foot on the Bosu for 20 seconds and then change legs while resting for 10 minutes. Hit both sides twice for a total of two minutes.  EDITOR'S PICK