Being that the focus is on muscle gain, PWR has a much greater focus on resistance training than on cardio. In PWR, you will complete the following sessions each week:
- 3-4 Resistance
- 2-3 Cardio (includes both LISS and HIIT)
- 2-3 Recovery (includes Rehabilitation and Rest)
The number of Resistance, Cardio and Recovery sessions that are recommended will change depending on what stage of the program that you are on.
Each PWR workouts consist of three to four different sections. PWR resistance sessions will look like this:
Warm Ups (5 minutes)
In Warm Up, you will receive a choice out of two different warm-up types, designed to help increase heart rate and mobility and prepare your body for your workout. These are:
- Cardio: low-intensity cardio, such as walking, jogging, cycling etc.
- Cardio & Movement: combination of low-intensity cardio, dynamic stretches, and movements that better help you prepare 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 before 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 four minutes each. Each circuit contains two exercises. Complete as many laps as you can in each circuit alternating between the two exercises.
Pyramid Training (10-20 minutes)
In Pyramid Training, you will perform 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 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 (12 minutes) PWR 1.0
In Supersets, you will complete two circuits lasting six 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!
Tri-sets (8 minutes) PWR 2.0
In Tri-sets, you will complete one circuit lasting eight minutes. Tri-set contains three 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!
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 two quick burnout exercises. As its name suggests, these exercises are designed to help you feel the burn at the end of your resistance workout! Burnouts are only available from Week 5 onwards.
Cool Down (5 minutes) — Optional
In Cool Down, you will be taken through a series of stretches to help kickstart the post-workout recovery process.
This style of training does incorporate several rest breaks in between sets and circuits. Therefore, we recommend allocating approximately 45-60 minutes to complete each workout. Please note that all rest breaks are strongly recommended, but can be skipped at any point.
Challenges — Optional
Each week you are presented with the opportunity to complete a challenge - these are an optional resistance-based workout that can be completed in addition to your recommend Resistance, Cardio and Recovery sessions. These challenges are designed for you to push yourself, and perhaps have a friendly competition amongst workout buddies!
PWR offers a mix of time or rep-based challenges, with the goal to complete them as fast as possible without compromising your technique.