She Strengthens

Get Ready for a Full-Body Blast with Kelsey Wells’ Tabata Challenge

Meet Kelsey Wells, a powerhouse trainer, mom, and inspiration to new mothers everywhere. Her post-pregnancy program has been a game-changer for women seeking community and workout motivation. And the best part? She’s as kind as she is fit!

What You’ll Need

To take on this Tabata challenge, you’ll need two essential tools: a Bosu ball and a timer. The Bosu ball is perfect for stability training, engaging your core and adding an extra layer of challenge to your workout. A timer is crucial for keeping track of those intense 20-second intervals and 10-second rests.

Understanding Tabata Workouts

Tabata is a form of high-intensity interval training (HIIT) that involves short bursts of all-out effort followed by brief periods of rest. Kelsey incorporated Tabata-style workouts into her PWR Program to provide women with a quick and effective option for busy days.

The 5-Move Full-Body Challenge

Familiarize yourself with these five exercises, then set your timer for 10 minutes. Perform each move for 20 seconds, followed by 10 seconds of rest, for a total of four rounds.

Lateral Step-Over

Place a Bosu ball on the floor, flat side down. With your feet hip-width apart, step onto the Bosu with one foot and propel your body up and over, landing with the opposite foot on the floor. Alternate feet for 20 seconds, rest for 10, and repeat for four rounds.

Single-Leg Glute Bridge

Lie flat on your back with your left foot on the Bosu and right leg extended. Press your heel into the Bosu, activating your glutes, and raise your pelvis off the floor. Lower back down and switch legs while you rest. Work both sides twice for a total of two minutes.

Glute Kickback and Mountain Climber

Place your hands on the outside edge of the Bosu, curved side down. Bring your feet together behind you and release one foot off the floor, bending your knee and bringing it toward your chest. Re-extend your leg backward and lower it to the floor. Alternate legs for 20 seconds, rest for 10, and repeat for four rounds.

X Crunch

Sit on the front edge of the Bosu, flat side down, with knees bent and feet planted on the floor. Lie back onto the Bosu, engaging your abdominal muscles, and lift your head and chest, bringing your elbow across your body and toward your knee. Alternate twisting to the left and right for 20 seconds, rest for 10, and repeat for four rounds.

Burpee

Hold the Bosu in front of your chest and plant your feet on the floor. Bend at the hips and knees, placing the Bosu on the floor in front of you. Jump your feet back into a push-up position, lower your torso, and push back up. Jump your feet forward, stand up, and press the Bosu above your head. Repeat for four rounds of 20 seconds of work, 10 seconds of rest.

Get Fit with Kelsey Wells

Kelsey Wells is a personal trainer specializing in postnatal training, helping women and mothers worldwide improve their lives through health and fitness. Check out her Post Pregnancy and PWR training programs, and follow her on Instagram for inspiration and motivation.