What is PWR Strength at Home with Kelsey?

PWR Strength at Home with Kelsey is a strength program for women, focusing on building muscle and strength through consistent training, near-failure lifts, and proper rest, all with the flexibility to work out at home. 

This program is suitable for all fitness levels, allowing you to choose weights and workout frequency that challenge you. Kelsey's approach emphasises consistency, prioritising key lifts and gradual weight increases over 12 weeks. 

What is involved in PWR Strength at Home?

Kelsey recommends three resistance sessions per week, with optional additional sessions for those who wish to customise their routine. 

Each session typically lasts between 50-70 minutes, focusing on lifting without any jumping exercises. This makes it a great low-impact program with minimal cardio-based exercises. The workout structure mirrors Kelsey's PWR Strength gym program, which has been adapted for home gym equipment.

Additionally, Kelsey includes at least one low-intensity steady-state (LISS) cardio session per week, with more options available if needed. There is also a designated rest day and a rehabilitation session, with more available if required.

What Equipment do I need to complete this program?

To efficiently complete this program, you will need the following equipment:

• Bench
• Kettlebells
• Dumbbells
• Mini Barbell
• Weight Plates
• Step
• Ab Bench
• Ab Wheel
• Resistance Bands

How do the workouts work?

This program features activity-style sessions led by Kelsey, structured with a primer (3 sets of 2 exercises), strength set (4 sets, 4 laps) and supersets. Each exercise involves 6-15 reps and 3-4 sets. There is a strong focus on set work, longer rest periods (90 seconds), and a lower rep range to challenge you progressively.

Block 1 (Weeks 1 - 12)

• Glutes & Hamstring
• Push
• Core (Optional)
• Pull
• Glutes & Quads (Optional)