Strengthen Your Arms, Legs, and Abs With Kelsey Wells’s 15-Minute Equipment-Free Workout

You don’t need access to a gym in order to get in a quality workout. To help you train no matter where you are, Kelsey Wells, NASM-certified, Sweat app trainer and founder of the PWR and PWR at Home program, created this quick, total-body workout that will leave you feeling energized and stronger once it’s over. “I hope this helps women understand that they don’t need any gym equipment to get in an intense strength-training session,” Kelsey told POPSUGAR.

Not only will this workout work your upper and lower body, it’s also going to elevate your heart rate so you can get in some cardio as well. This workout may only be four moves, but Kelsey said she selected compound exercises to target multiple groups of muscle at once. If you’re ready to get started, grab your water and continue reading.

Kelsey Wells’ 15-Minute Equipment-Free Full-Body Workout

Equipment needed: a yoga mat (optional)

Before getting started, Wells said to complete three to five minutes of cardio, such as jogging in place or skipping, to get your muscles warm. If you have the space, she also recommends completing a few dynamic stretches like leg swings and arm circles after your cardio warmup.

This workout should be performed in two supersets, meaning you will be completing two exercises back-to-back with little to no rest in between each exercise. Take 60 seconds of rest in between the supersets. Don’t forget to cool down for three to five minutes after the workout. Kelsey recommends walking to lower your heart rate along with static stretching to help improve your flexibility and reduce any soreness.

• Superset 1, Exercise 1: Sumo double-pulse squat, 12 reps
• Superset 1, Exercise 2: Push-up with a side plank, 10 reps (five reps on each side)
• Rest: 60 seconds
• Superset 2, Exercise 1: Sprawl, 12 reps
• Superset 2, Exercise 2: Ab bike, 40 reps (20 reps on each side)

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