As PWR is a gym-based program, the below equipment will be required to successfully complete the workouts:

PWR Beginner and 1.0

• Ankle Weights
• Barbell
• Bench
• Bench Press
• Bosu
• Cable
• Chin Up Bar
• Deadball
• Decline Ab Bench
• Decline Bench
• Dual Cable
• Dumbbells (2-5kg)
• Fitball
• Incline Bench
• Kettlebell (4-8kg)
• Lat Pulldown
• Leg Extension
• Leg Press
• Medicine Ball
• Olympic Barbell
• Plyometric Soft Box
• Prone Leg Curl
• Recovery Band
• Resistance Band
• Seated Leg Curl
• Seated Row
• Sissy Squat
• Smith Machine
• Squat Rack
• Step
• Weight Plate
• Wooden Dowel
• Yoga Mat

PWR 2.0+

• All of the above +
• Ab Wheel
• Back Extension
• Chair
• Core Trainer
• Decline Bench
• Hack Squat
• Long Resistance Band
• Medicine Ball
• Power Tower
• Resistance Tube
• Skipping Rope
• Trap Bar

To ensure you aren't taking up too much time moving from one piece of equipment or machine to the next, Kelsey Wells 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 with dumbbells 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 the 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.