When we first came across blogger My Sweat Life, Kelsey Wells, we were obsessed with her message to #screwthescale and focused on things that are really important at the end of a fitness transformation: health and happiness. Wells did not focus on the number on the scale, but focused on gaining strength, abilities, and stamina. As a trainer in the Kayla Itsines app, SWEAT, Wells now helps countless women transform their bodies by following their mentality of "strength across the scale". (And she continues to keep up the path along the way, reminding women to be friendly to herself and not seeking perfection in the gym.)
Her PWR program (and her new PWR 3.0 program, 36 weeks Weight includes). workouts) is about building lean muscle and strength ̵
For those wells, this whole body Mini barbell training based on your program that you can start with. Follow the video to master its form. (Next: 4 exercises for the abdomen of Kelsey Wells)
5-Move Full Body Mini Barbell Training
How it works: Complete 4 sets of 15 reps
You Need: A mini barbell that is heavily loaded (Wells recommends 40 to 60 pounds for a mini barbell.)
A. Hold a barbell, palms facing the body. Stand with feet slightly wider than shoulder width apart with a slight knee flexion.
B. Hinges on the hips to bend forward, lower the straight line in front of the shins.
C. Lift the torso and push the buttocks up to return to the starting position.
A. Just stand with your feet shoulder width apart. Hold the barbell in front of your thighs.
B. Bend your knees and torso up to 45 degrees forward with stretched arms to the floor.
C. With a rowing motion you bring the weight straight in the direction of the chest and press the shoulder blades together. Wait a second and try again. Keep a firm stomach during this exercise.
A. Stand with your feet wider than shoulder width apart, your toes are tilted outward by about 45 degrees, and the dumbbell is on your shoulders.
B. Inhale to squat the hips and place them in a squat position, keeping the core in contact and leaving the back neutral.
C. Pause at the bottom when the hips are in line with the knees or when the shape begins to break. The shins should be vertical and the knees should go over (but past) the toes.
D. Exhale to press on the heels and stand on the outer edge of the foot.
A. Stand hip-width apart with your feet, knees soft, and the core locked into place. Hold the dumbbell in front of the chest at shoulder level, palms facing forward and elbows pointing downwards.
B. Exhale as you push the dumbbell directly over the head (not forward) so that the wrists are directly over the shoulders and the biceps are next to the ears. Keep the core in contact.
C. Invert the movement so that the dumbbell takes the same route to return to the starting position.
A. Start in a high plank position, with palms narrower than shoulder width and holding onto the barbell. Take the quads and core as if they were holding a plank.
B. Inhale and bend your elbows straight back to let the entire body down to the ground at the same time. The triceps is tight on the ribs. Pause when the chest is just below elbow height.
C. Exhale and press into the palms of the hands to push the body away from the floor to return to its starting position, moving both hips and shoulders simultaneously.