As PWR is a gym-based program, the below equipment will be required to successfully complete the workouts:
- Ab Wheel
- Adjustable Bench
- Back Extension
- Cable/Dual Cable
- Decline Bench
- Dumbbells (2-5kg)
- Kettlebell (4-8kg)
- Lat Pulldown
- Leg Extension
- Leg Press
- Medicine Ball
- Plyometric Box
- Prone Leg Curl
- Seated Leg Curl
- Smith Machine
- Squat Rack
- Resistance Band
- Weight Plate
To ensure you aren't taking up too much time moving from one piece of equipment or machine to the next, Kelsey also provides adequate rest periods during each workout!
If I don't have access to the equipment, what can I use instead?
Not all equipment will have an equivalent substitute option, however we have listed some pieces of substitute equipment or alternative exercises below:
- Ab Wheel - Fitball or plank walkouts
- Back Extension - Fitball back extension or good mornings
- Barbell - Dumbbells or a medicine ball
- Bench/ Step - Any flat, stable surface will be suitable, such as a chair, ledge, or sturdy box
- Bosu - Omit equipment and perform with body weight
- Cable/Dual Cable - Resistance bands or dumbbells
- Deadball Slams - Squat and press or burpee
- Deadball Over-the-Shoulder Throw - Alternating dumbbell squat and press or kettlebell swings
- Decline bench - Flat bench
- Dumbbells - Two safe, heavy objects that can be gripped comfortably
- Fitball - Bosu
- Kettlebells - Dumbbells or a barbell
- Medicine Ball - Deadball
- Leg Press/ Smith Machine/ Squat Rack - Barbell
- Plyometric Box - Any stable surface such as a step or ledge
- Prone Leg Curl/ Seated Leg Curl - Fitball
- Smith Machine - Barbell
How do I choose a weight that's right for me?
When it comes to selecting a weight for equipment, we always recommend to start small and increase in increments as your strength and confidence improves.
Once you feel comfortable performing these exercises with correct form and weights, select the heaviest weight at which you can perform all reps, so that the last few reps are challenging!
If you're still having trouble choosing a weight, we recommend selecting a weight that's between a 7-8 RPE. RPE stands for "Rate of Perceived Exertion"- This means how hard an exercise feels! 1 being incredibly easy and 10 being extremely challenging.