You Can Do This Whole 10-Minute Chest-and-Triceps Workout Lying Down

Courtesy of Sweat
Courtesy of Sweat

You don't need giant weights, a room full of equipment, or a ton of time to log a quality strength workout. This 10-minute chest-and-triceps workout from NASM-certified personal trainer and Sweat trainer Kelsey Wells is proof. The workout is inspired by her new four-week program, Redefine Fitness: Strength & Mindfulness, which (you guessed it!) blends mindfulness with strength training and is now available in the Sweat app ($20 per month, or $120 per year).

"I've experienced first-hand how detrimental physical fitness can be to your mental health when done out of hate or negativity toward your body. [I] understand deeply the benefit of incorporating mindfulness practices into your life for your mental and emotional health," Wells said in a release. "This program is for anyone who wants to begin practicing mindful movement — it's all about getting your mind right before getting your heart rate up."

This low-impact, beginner-friendly circuit workout incorporates fundamental exercises that will help build strength in your chest and triceps muscles (the ones on the back of your upper arm which primarily function to straighten your elbow). It also incorporates mindfulness techniques such as intention setting and gratitude practice to help you fine-tune your relationship with exercise and experience the benefits of mindful movement. The workout is ideal if you have a lower-body injury or soreness (or if you're just plain tired), since you can do the whole thing lying down.

"I've designed [this chest-and-triceps workout] to give you a taste of what my new program is all about," Wells tells POPSUGAR. "All you're going to need is a pair of dumbbells. We'll start with setting an intention for our workout before moving into the upper-body circuit and finally end with a moment of gratitude."

Kelsey Wells's 10-Minute Chest-and-Triceps Workout

Equipment needed: a set of dumbbells (check out our guide on how to choose the right weight) and a yoga mat.

Directions: Before starting the workout, Wells recommends taking a few minutes to warm up. You can do three to five minutes of cardio, such as jogging in place or skipping, to get your heart rate up. Try some dynamic stretches as well (think: arm swings and torso twists) to increase your range of motion.

After the workout, Wells suggests cooling down with three to five minutes of walking and static stretching to get your heart rate down. (You can also stack this workout with Wells's leg-and-butt workout and core workout to work your whole body.)

For the 10-minute workout, you'll start with intention setting. Then, do each exercise for 30 seconds, resting for 30 seconds after you've done all four. Repeat the circuit two more times, resting in between rounds. Finish with a gratitude practice to complete the workout.

Intention Setting

Intention Setting

  • Take a moment to ground yourself in your body. Set an intention for your workout, letting it come from a positive place.
  • Remind yourself that movement is a way to care for yourself and your health and thank your body for all that it does for you.
  • Bring your hands to your heart center and breathe deeply. Continue for 30 seconds.
  • Alternating Chest Press

    Alternating Chest Press

  • Start by lying on your back on a yoga mat with a dumbbell in each hand. Bend your knees and place your feet flat on the mat, ensuring that they are hip-width apart. (You can also extend them long on the mat, if that's more comfortable.)
  • Extend your elbows to hold the dumbbells directly over your chest with an overhand grip (palms facing toes), hands slightly wider than your shoulders.
  • Inhale and bend your right elbow straight out to the side to lower the dumbbells toward you until your elbow is at chest height.
  • Exhale and extend your right elbow to push the dumbbell away from your chest, then repeat with the left arm. Continue alternating for 30 seconds.
  • Skull Crusher

    Skull Crusher

  • Start by lying on your back on a yoga mat holding a dumbbell horizontally in both hands. Bend your knees and place your feet flat on the mat, ensuring that they are hip-width apart and that your spine is in a neutral position.
  • Extend your arms and hold the dumbbells directly in front of your chest in a neutral grip (palms facing inwards). Draw your shoulder blades down and back.
  • Inhale, and while keeping your upper arms as still as possible, bend your elbows to lower the dumbbell in front of your face.
  • Exhale, and using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows, and wrists remain in line with one another throughout the move. Repeat for 30 seconds.
  • Chest Fly

    Chest Fly

  • Start on your back on a yoga mat holding a dumbbell in each hand. Bend your knees and place your feet flat on the mat, ensuring that they are hip-width apart and that your spine is in a neutral position.
  • Extend your arms and hold the dumbbells directly in front of your chest in a neutral grip (palms facing inwards), keeping a slight bend in your elbows. Draw your shoulder blades down and back.
  • Inhale to lower the dumbbells outwards towards the mat, stopping when they reach chest height.
  • Exhale to squeeze the muscles in your chest and lift the dumbbells back up to the starting position. Repeat for 30 seconds.
  • Pullover

    Pullover

  • Start by lying on your back on a yoga mat, holding one end of a dumbbell in both hands. Bend your knees and place your feet flat on the mat, ensuring that they are hip-width apart.
  • Extend your arms to hold the dumbbell directly above your chest, keeping a slight bend in your elbows.
  • Inhale, and without letting your back arch, draw the dumbbell backward and over your head in an arc-like motion until the dumbbell is almost touching the floor.
  • Exhale to draw the dumbbell upward and forward in the same arc-like motion until it's directly over your ribs. Repeat for 30 seconds.
  • Gratitude Practice

    Gratitude Practice

  • Take a moment to practice gratitude after your workout. Place one hand on your
    heart and one hand on your stomach. Feel your breath and your heart
    beating.
  • Be proud of the effort you put in, and thank your body for carrying you through the session and for all it does for you.