What’s more, they usually require little to no equipment.
(Did you know thatSWEAT also just added a new Pilates program?)
As for what sets PWR At Home 4.0 apart?
It’s not about how much you’re lifting; it’s about lifting with proper form."
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Keep in mind that this workout doesn’t include specific warm-up and cool-down moves.
As for the cool-down, Wells recommends taking a three-to-five-minute walk to bring your heart rate down.
“Static stretching works to increase your flexibility and range of motion,” explains Wells.
Complete three rounds total with a one-minute rest between each round.
Focus on maintaining good form throughout the routine and utilize your body’s full range of motion.
What you’ll need:Open space, a workout mat, and a set of dumbbells.
Single-Arm Clean and Press
A.Stand with feet hip-width apart and the dumbbell on the ground between feet.
Keep core engaged and knees softly bent.
Repeat for 60 seconds (30 seconds per side).
B.Extend arms above chest with palms facing each other.
Engage glutes and pull rib cage down to prevent arching the low back.
Repeat the sequence for 45 seconds.
Engage core by drawing belly button in towards the spine.
Continue alternating between right and left legs to create a “scissor-like” motion.
Repeat for 45 seconds.
Squeeze quads, glutes, and abs.
B.Row one arm up to rib cage (squeezing behind shoulder blade).
Return to floor and row on the other side.
Body should form a straight line from head to heels.
D.Jump feet forward so that they land just outside of the dumbbells.
E.Push through heels to extend legs and stand up.
Bend elbows and bring both dumbbells to chest as you come to stand.
