We have a massive crush on SWEAT trainer Kelsey Wells, and not just because she’s a powerhouse—she’s also a mother and a source of encouragement for new moms seeking community and workout inspiration through her post-pregnancy program. And the best part? She’s as kind as she is fit.
You might still be sweating from the last time we had Wells here, so get ready: We have another kick-ass workout coming your way from the PWR queen herself. And this time, it’s a full-body Tabata challenge.
You’ll need two things:
1) A Bosu ball. “The Bosu ball is an amazing piece of equipment for stability training because it adds more of a challenge and really works the core,” Wells says. Fun fact: The name “Bosu” is an acronym for “Both Sides Utilized”—kind of a stretch, we know, but the point is that it’s a great balance tool no matter how you flip it.
2) A timer. Tabata workouts are a form of high-intensity interval training (a.ka. HIIT) that alternates between 20 seconds of intense effort and 10 seconds of total rest. “I incorporated Tabata style workouts into my PWR Program to provide women with a quick yet effective option when they’re short on time,” Wells says.
Ready for the challenge?
Familiarize yourself with the five moves below, then set your timer for 10 minutes. Perform the first move all-out for 20 seconds, then rest for 10 seconds, four times. Move on to the next move for another four rounds of the same Tabata-style intervals. Remember: You’re only doing each move for two minutes, including rest—so don’t be afraid to work hard, it’ll be over before you know it!
1. Lateral Step-Over
Try it: Place a Bosu ball on the floor, flat side down. With your feet hip-width apart, place your left foot on the floor next to the base and your right foot on the top of the Bosu. This is your starting position.
Push through the heel of your right foot and propel your body up and over the Bosu to land with your right foot on the floor next to the base and your left foot on the Bosu. Try to keep a slight bend in both knees to prevent injury.
Push through the heel of your left foot and propel your body upward and over the Bosu to return to the starting position. Continue alternating between left and right for 20 seconds, then resting for 10, for four rounds.
2. Single-Leg Glute Bridge
Try it: Start by lying flat on your back on a yoga mat. Bend your left knee and position your left foot firmly on the Bosu, extending your right leg directly in front of you with your spine in a neutral position (no gap under your low back). Allow arms to rest by your sides on the mat.
Exhale, and press your left heel into the Bosu ball, activating your glutes, and raise your pelvis off the floor until your body forms one straight line from chin to knee. Inhale, and lower your pelvis to return to the starting position.
Work for 20 seconds with your left foot on the Bosu, then switch legs while you rest for 10. Hit both sides twice for a total of two minutes.
3. Glute Kickback and Mountain Climber
Try it: Place both hands on the outside edge of the Bosu, curved side down. Bring your feet together behind you, resting on the balls of your feet. This is your starting position.
Release your left foot off the floor slightly, foot pointed. Bend your left knee and bring it in toward your chest. Try not to let your butt pop up in the air. Re-extend your left leg backward in line with your spine, ensuring that your foot remains pointed. Lower your foot to the floor to return to the starting position.
Repeat on the left side, alternating legs for 20 seconds and resting for 10 seconds, for four rounds.
4. X Crunch
Try it: Start seated on the front edge of the Bosu (flat side down), with knees bent and both feet firmly planted on the floor. Carefully lie back onto the Bosu, ensuring that it’s following the natural curvature of your mid-back. Place your hands behind your earlobes and engage your abdominal muscles by drawing your belly button in toward your spine.
Exhale to slowly lift your head and chest, bringing your right elbow across your body and toward your left knee. Try to keep your lower body as still as possible.
Inhale to slowly release your torso and return to the starting position. Alternate between twisting to the left and right for 20 seconds and resting for 10 seconds for four rounds.
Try it: Start by holding the Bosu in front of your chest. Plant both feet on the floor slightly wider than shoulder-width apart.
Bend at the hips and knees, and place the Bosu (curved side down) on the floor directly in front of your feet. Keeping your body weight on the Bosu, jump both of your feet back so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from head to toe in the push-up position.
Maintaining a straight back and stabilized abdominals, bend your elbows and lower your torso toward the Bosu until your arms form two 90-degree angles. Push through your chest and extend your arms to lift your body back into push-up position. Once stable, jump both of your feet in toward the Bosu, ensuring that your feet remain shoulder-width apart. If the push-up isn’t in your wheelhouse, just jump your feet out and back in!
To finish, push through your heels and extend your arms to press the Bosu above your head as you come to a neutral standing position. Gently lower the Bosu to return to the starting position and repeat for four rounds of 20 seconds of work, 10 seconds of rest.
Kelsey Wells is a personal trainer with expertise in postnatal training helping women and mothers all around the world improve their lives through health and fitness. Check out Kelsey’s Post Pregnancy and PWR training programs and follow her on Instagram.