She knew, though, that there was “a massive amount” of folks who didn’t have the proper equipment to complete that program, since gyms were closed. So she designed a workout just for them: PWR Zero Equipment, 10 weeks of bodyweight and cardio workouts, all of which can be completed in a small space, in under 30 minutes. It launches today.
It’s a carefully crafted program, and it’s an easy entry back into exercise for folks who’ve been a little less active amid the pandemic. Or, for people who are just sick of at-home workouts. “Over the last six months, I have personally felt less motivated to exercise than in the last six years,” Wells admits. “I kind of wrote this program for who I was six years ago as a new mum. Back then, I was so new to it all. I was never [consistently] active in my life until after the birth of my son.” She had no time, no equipment, and only basic know-how. PWR Zero Equipment is what she wishes she had then.
Bonus: Wells finds that the bodyweight-cardio combo is a massive stress reliever: “It’s how I personally am able to cope with my anxiety that I’ve fought for my whole life.”
To give Refinery29 readers a taste of her new program, she designed this
upper body workout just for us. It takes just 13 minutes to complete, and it’s designed to wake up all those muscles in our back and shoulders that can get a little lazy while working from home. So while you might be sore after this one, it’ll be good sore — not tech neck sore.
There’s a two-exercise “activation” set to turn on your muscles, then a two-movement “circuit.” Grab a yoga mat, cue up a killer workout playlist, and swipe through.
Activation: Four Point Thoracic Rotation
Step 1
Your starting position: Start on all fours, ensuring that your knees are below your hips and your hands are below your shoulders. While maintaining a neutral spine and stabilising through your abdominals, place your right hand on the back of your head, like you would for a sit up, drawing your shoulder blades down and back.
While keeping your lower body as still as possible, rotate your torso to bring your right elbow towards your left elbow.
Step 2
Inhale. Slowly rotate your torso to open your chest and point your elbow towards the ceiling (or just as far as you can while maintaining a neutral spine and keeping your lower body as still as possible). Hold this position for approximately three to five seconds, breathing deeply throughout.
Step 3
Exhale. Rotate your torso towards your left elbow to return to the starting position. Hold this position for approximately three to five seconds, breathing deeply throughout.
Do 10 reps on each side
Move directly to slide 2
Activation: Push up & Side Plank
Step 1
Your starting position: Place both hands on the mat slightly further than shoulder-width apart, with feet a few inches away from each other on the mat behind you. Rest on the balls of your feet.
Step 2
Inhale. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles.
Step 3
Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Lift your right hand from the floor and extend the arm upwards. At the same time, turn your torso to face the long edge of your mat, ensuring that you draw up through your obliques (abs along your sides) to keep your hips elevated.
Step 4
Inhale. Lower your right hand and untwist your torso to return to the starting position.
Step 5
Repeat on your left side. That’s one rep.
Repeat 10 times
Repeat slides 1 and 2 for four minutes
Then rest for one minute before proceeding to slide 3
Circuit: X Plank
Step 1
Get into starting position by placing both hands on the floor shoulder-width apart with both feet apart behind you, resting on the balls of your feet. Brace your abdominals and maintain a neutral spine, ensuring that your hands are directly below your shoulders.
Step 2
Inhale. While stabilising through your abdominals, elevate your hips and release your left hand to reach towards your right foot (or as far as you can).
Step 3
Exhale. Lower your hips and place your left hand on the mat to return to the starting position.
Step 4
Repeat this movement on your right side. That’s one rep.
Repeat for 50 seconds
Move directly to slide 4
Circuit: Superman Hold
Step 1
Start by lying flat on your stomach on a yoga mat with both legs extended behind you, toes untucked. Place your forearms one top of the other parallel to (and in line with) the front edge of the mat and lower your head to rest on top of your forearms. This is your starting position.
Step 2
Inhale. Elevate your head and chest off the mat and reach your hands towards your feet, drawing your shoulder blades down and back. At the same time, elevate your legs off the mat slightly with feet pointed. Draw your belly button in towards your spine to prevent discomfort in your lower back.
Step 3
Hold this position for approximately five seconds before lowering your legs, chest, forearms and head to return to the starting position.
Repeat for 50 seconds, then rest for 20 seconds before moving back to slide 2
Repeat slides 2 and 3 four times
Then you’re done!
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