Kelsey Wells Before and After Photos, How Did She Lose Weight?
Here is the weekly workout routine of Kelsey Wells.
As we all know, Kelsey suffered postpartum anxiety after she gave birth to her first child. Wells’ doctor recommended her for regular exercise that might be worth doing.
The blogger Wells started doing Kayla Itsines BBG Programme. At first, she gave up since it was challenging for her. However, she continued doing daily and realized the benefits of being active and avoiding laziness.
Now, Kelsey is the top-notch trainer in the US.
Workout
Chest and triceps workout
Kelsey workout six days in a week, 40-45 minutes daily.
Activation
- Push-up: 15 reps
- Burpee: 10 reps
- Chest fly: 15 reps
- Wide mountain climber: 24 reps
Pyramid
- Chest press: 47 reps
- Decline chest press: 32 reps
- Tricep pushdown (overhand): 32 reps
Supersets
- Chest fly: 12 reps
- Tricep extension: 12 reps
- Tricep push-up: 12 reps
- Skull crusher: 12 reps
Burnout
- Tricep dip: 60 secs and Tricep pushdown: 60 secs
TUESDAY
Glutes and hamstrings workout
Her PWR programme consists of 4-6 lifting sessions and two cardio. However, she focused more on weight lifting and less on cardio.
Activation
- Gute kickback: 30 reps
- Burpees: 10 reps
- Fire hydrant: 30 reps
- Knee-ups: 20 reps
Pyramid
- Sumo squat: 45 reps
- Straight-leg deadlift: 30 reps
- Hip thrusts: 30 reps
Supersets
- Hamstring curl: 12 reps
- Jump lunge: 20 reps
- Sumo squat: 12 reps
- Box jump: 12 reps
Burnout
- Hamstring curl: 60 secs
- Glute bridge: 60 secs
WEDNESDAY
Back and biceps workout
Activation
- Bent-over reverse fly: 15 reps
- Wide mountain climber: 24 reps
- Push-up & row: 10 reps
- Jumping jacks: 20 reps
Pyramid
- Lat pulldown: 45 reps
- Bent-over reverse fly: 30 reps
- Bicep curl (underhand): 30 reps
Supersets
- Single-arm row: 20 reps
- Bicep curl: 12 reps
- Bicep curl (underhand): 10 reps
- Bicep curl (overhand): 10 reps
Burnout
- Front lat pull: 60 secs
- Negative bicep curl (underhand): 60 sec
THURSDAY
Leg workout
Activation
- Clams: 30 reps
- Mountain climbers: 40 reps
- Donkey kicks: 30 reps
- Burpees: 10 reps
Pyramid
- Leg press- 45 reps
- Front squat- 30 reps
- Hip thrust- 30 reps
Supersets
- Straight-leg deadlift- 12 reps
- Stop squat- 12 reps
- Goblet reverse lunge- 20 reps
- Inchworm-15 reps
Burnout
- Double-pulse squat: 60 secs
- Glute bridge: 60 secs
FRIDAY
Shoulders and abs workout
Activation
- Single-arm reverse fly: 20 reps
- Drop push-up: 12 reps
- Straight-leg raise: 15 reps
- Mountain climber: 40 reps
Pyramid
- Shoulder press- 45 reps
- Face pull- 30 reps
- Bent-leg raise- 30 reps
Supersets
- Knee tuck- 12 reps
- Burpee- 10 reps
- Upright row- 12 reps
- Side to front raise- 8 reps
Burnout
- Decline oblique crunch: 60 secs
- Bent-leg raise & hip lift: 60 sec
SATURDAY
Abs workout
Activation
- Straight-leg raise: 15 reps
- Mountain climber: 40 reps
- Plank: 30 secs
- Burpee: 10 reps
Pyramid
- Crunch- 45 reps
- Decline sit-up- 30 reps
- Hollow hold- 2 min
Supersets
- Straight-leg jackknife- 12 reps
- Wide mountain climber- 24 reps
- Oblique crunch- 20 reps
- Drop push-up:- 12 reps
Burnout
- Pike- 60 secs
- Plank- 60 secs
