This Fitness Instagrammer Shows Us Her Favorite 14-Minute Workout

You probably recognize  Kelsey Wells (formerly @mysweatlife) from her viral progress photo proving we should all #screwthescale because those numbers don’t mean anything anway:

Wells started her fitness journey just eight weeks postpartum, and through a combination of Kayla Itsines’s #bbg program, a healthy diet, breastfeeding, and some seriously badass dedication, she completely changed her body. But more importantly, she changed her relationship with her body, finally finding inner confidence and compassion.

Now, just three years later, the wife, mother, and personal trainer has joined Kayla Itsines’s team to launch the new SWEAT community, a place for women seeking education, inspiration, and support for their unique health and fitness goals. With the new SWEAT app (available for iOS and Android), you can now choose the best plan that suits your personalized goals while still having a dedicated place to share your experiences and develop supportive, encouraging friendships. In addition to Itsines’s BBG and BBG Stronger programs, you can now also access Wells’s SELF post-pregnancy program and Sjana Elise Earp’s BAM (Body and Mind) yoga program.

And even though Wells’s program is designed for new moms, the exercises (like these below) are great for anyone easing into a fitness routine for the first (or 40th) time—just be sure to get clearance from your doctor before starting any exercise program.

How to use this list: Set a timer for 7 minutes and aim to complete the below circuit as many times as possible before the timer goes off. Rest for 30 seconds, reset the timer, then repeat for a total of 14 minutes. While you’re aiming to complete each exercise as quickly as possible, it’s important to maintain proper technique throughout.

1. Plié Jump Squat

sweat bodyweight exercise kelsey wells

Start standing with feet together, hands clasped in front of chest. Jump feet apart with toes pointed slightly out and send hips back to lower into a plié squat (you’ll feel this more in your inner thighs than in your glutes like a regular squat). Jump feet back together, landing softly with a slight bend in knees to return to starting position. Repeat for 12 reps.

2. Push-Up to Side Plank

kelsey wells sweat app bodyweight workout

Start in a high plank position with wrists directly under shoulders and core engaged so your body forms a straight line from head to toes. Bend elbows to lower chest to mat to perform a push-up. Push into palms and through chest to push back up to starting position. Release right hand as you shift weight to left hand and rotate body to the right. Extend right arm straight up and keep hips lifted. Reverse the movement to return to starting plank position. Perform another push-up, then repeat side plank on left side. Continue to alternate for 12 reps.

3. Single-Leg Glute Bridge

sweat bodyweight exercise kelsey wells

Lie faceup on mat with knees bent and feet flat, arms resting along sides. Extend right leg straight up to ceiling. Engage glutes and press into left heel to lift hips straight up and then slowly lower back down. Continue for 8 reps then repeat on other leg.

4. Scissor

sweat bodyweight exercise kelsey wells

Lie faceup on mat with arms at sides, palms facing down. Extend legs straight up to ceiling so body forms an L shape. Engage core, then lift head, neck, and shoulders a few inches off mat, being careful not to strain neck forward. While keeping core tight, lower left leg to mat as low as possible (don’t let your lower back pop up off the mat) while pulling right leg toward chest as much as you can. You’ll feel this in your lower abs and along the back of right leg. Switch legs. Continue to repeat for 10 reps on each leg for a total of 20 reps.