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

You don’t need giant weights, a room full of equipment, or a lot of time to record quality strength training. This 10-minute chest and triceps workout from the NASM-certified personal trainer and Sweat coach kelsey wells it is proof. The workout is inspired by his new four-week program, Redefine Fitness: Strength & Mindfulness, which (you guessed it!) combines mindfulness with strength training and is now available at the sweat app ($20 per month, or $120 per year).

“I have experienced firsthand how detrimental fitness can be to your mental health when done out of hatred or negativity towards your body. [I] deeply understand the benefit of incorporating mindfulness practices into your life for your mental and emotional health,” Wells said in a statement. “This program is for anyone who wants to start practicing mindful movement—it’s about putting your mind in Order before your heart rate goes up.”

This Low impact, suitable for beginners Circuit training incorporates foundational exercises that will help strengthen your chest muscles and triceps (the ones at the back of your upper arm that work primarily 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. Exercise is ideal if you have an injury or pain in your lower body (or if you’re just tired), since you can do everything lying down.

“I’ve designed [this chest-and-triceps workout] to give you an idea of ​​what my new show is all about,” Wells tells POPSUGAR. “All you’ll need is a pair of dumbbells. We’ll start by setting an intention for our workout before moving on to the upper body circuit and finally ending with a moment of gratitude.”

Kelsey Wells 10-Minute Chest and Triceps Workout

Necessary equipment: a set of dumbbells (see our guide on how to choose the right weight) and a yoga mat.

Addresses: Before you start your workout, Wells recommends taking a few minutes to warm up. He can do three to five minutes of cardio, such as jogging in place or jumping jacks, to get his heart rate up. Proof dynamic stretches too (think: arm swings and torso twists) to increase your range of motion.

After your workout, Wells suggests cooling down with three to five minutes of walking and static stretch to lower the heart rate. (You can also stack this workout with Wells Leg and Glutes Workout and job training to work the whole body.)

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