This program has been designed for the gym.

In PWR, Kelsey focuses on a style of resistance training known as hypertrophy training, which is designed to help increase lean muscle and overall strength. The focus is more on weightlifting, so as the program progresses, the cardio decreases while the lifting sessions increase! 



The following sessions will be required to be completed each week:

• 3-4 Resistance sessions
• 2-3 Cardio sessions (including Low-Intensity and High-Intensity) 
• 2-3 Recovery sessions (including Active Recovery and Rest) 

The number of Resistance, Cardio and Recovery sessions that are recommended will change depending on the stage of the program you are completing.

Each PWR workout consists of three to four different sections. PWR Resistance sessions will look like this: 

Warm-Up (5 minutes) - Optional

You will receive a choice from two different Warm-Up types that have been designed to help increase your heart rate and mobility, as well as prepare your body for the workout. These include:

• Cardio: low-intensity cardio, such as walking, jogging, cycling etc.
• Cardio & Movement: a combination of low-intensity cardio, dynamic stretches, and movements that help better prepare you for your workout.

You will find a brief description of each of the above to help you choose the best warm-up for the style of workout you’re about to complete! You can change your Warm-Up preference at the beginning of each workout.

Activation (8 minutes)

Activation incorporates cardio movements to increase your heart rate, as well as focus-specific movement exercises to promote increased mobility. You will complete two circuits lasting 4 minutes each. Each circuit contains two exercises and your aim will be to complete as many laps as you can in each circuit, alternating between the two exercises.

Pyramid Training (10-20 minutes)

Involves performing three or four sets of three different exercises. As you progress through these sets, the number of repetitions will decrease. We recommend increasing the amount of resistance or weight used from set to set. As this section of the workout is set-based (rather than time-based), the duration can vary depending on the speed that you are able to complete each set, and how you utilise the recommended rest breaks between each set.

Supersets

PWR 1.0 (12 minutes)
Includes two circuits lasting 6 minutes each. Each circuit contains two exercises focussed on a particular area(s) of the body and a short mid-circuit rest. The goal is to complete each circuit as many times as possible until the timer goes off!

PWR 4.0 (3 laps)
Includes two circuits with two exercises in each circuit. Each superset is performed 3 times. Complete the specified amount of reps for each exercise before taking a short rest after each lap. 

Tri-sets in PWR 2.0 - 3.0 (8 minutes)

Tri-sets contain three exercises in an 8-minute circuit and are focussed on a particular area(s) of the body and a short mid-circuit rest. The goal is to complete the circuit as many times as possible until the timer goes off!

Burnout (2 minutes) - Optional

Once you have completed the Supersets/Tri-sets, you can choose to go straight to a cool down, or finish off the workout with 2-3 quick burnout exercises. As its name suggests, these exercises are designed to help you feel the burn at the end of your workout and leave you feeling SWEATy! Burnouts are only available from Week 5 onwards. 

Cool Down (5 minutes) - Optional

You will be taken through a series of stretches to help kickstart the post-workout recovery process.

Due to the rest breaks in between sets and circuits throughout the PWR program, we recommend allocating approximately 45-60 minutes to complete each workout. This will also ensure you don't feel too rushed moving between machines and equipment! Please note that while you can skip rest breaks at any point, all rest breaks are strongly recommended.

To see Kelsey's answers to some of her most commonly asked questions about PWR, visit her website here.