There's nothing like crushing a long workout in the gym—especially when you have all sorts of great equipment right at your fingertips. But sometimes it just isn't feasible to dedicate a full hour of your time at the process. No one understands that better than personal trainer Kelsey Wells, who recently debuted her new PWR at Home workout program on Kayla Itsines' SWEAT app. Similar to her original PWR program, PWR at Home is all about sculpting muscle and building strength, but the workouts themselves are much more accessible, as access to a full-stocked gym space was a prerequisite for the previous iterations of the program. (Related: Kelsey Wells Is Keeping It Real About Not Being Too Hard On Yourself)
"Maybe you don’t have access to a gym or simply prefer not to train there, but every single day since releasing PWR I have had requests for this, and I HEAR YOU," Wells recently shared on Instagram. "Now, with my PWR at Home Program, I am officially bringing my signature weight-training style PWR out of the gym and into your homes. You do not need a gym membership or a wide variety of weights." (Did you know that the SWEAT app added two more trainers?)
To give you a peek into what these at-home workouts look like, Wells posted a video doing two supersets that you can do anywhere for a killer arms and abs workout. The best part? All you need is a set of dumbbells to get started. Follow Kelsey's lead whenever you're short on time, but still looking to get your heart rate up. (And when you're done, check out these four lower-body toning exercises.)
Stand with feet hip-width apart, knees softly bent and core engaged. Grip dumbbells tightly with wrists in line with forearms, forming a straight line from your knuckles to your elbows. Curl dumbells up toward your shoulders, while keeping elbows tight to your sides. Reverse movement, bringing weights back down to your sides slowly, and repeat.
Do 15 reps.
Single-Arm and -Leg Jackknife
Start lying on floor with arms wide at your sides. Swiftly lift a straight right leg and a straight left arm off ground to meet at the top. Return legs and arm to floor, then repeat for allotted reps on same side. Next, complete all reps on opposite side.
Do 20 reps (10 on each side).
Rest for 30 seconds.
Hold dumbbells in each hand and maintain a soft bend in your knees. Hinge forward at the hips. Bend your elbows and bring weights up to chest (as if at the top of a biceps curl), then extend arms, bringing weights back behind your hips. Maintain tight elbows. Squeeze at the top, return to the starting position, and repeat.
Do 12 reps.
Plank and Drag
Start in a high, straight-arm plank position with palms directly under shoulders and forming a straight line from head to heels. Place one dumbbell on floor outside right palm. Reach with left hand under chest to grab dumbbell and slide it across and under you, landing on opposite side of the body. Try not to swing or dip hips while sliding. Continue alternating sides.
Do 16 reps.
Repeat each superset as many times as possible for a total of six minutes.