Required Equipment (PWR)

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

• Ab Wheel
• Adjustable Bench
• Back Extension
• Barbell
• Bench
• Bosu
• Cable / Dual Cable
• Chair
• Deadball
• Decline Bench
• Dumbbells (2 - 5kg)
• Fitball
• Kettlebell (4 - 8kg)
• Lat Pulldown
• Leg Extension
• Leg Press
• Medicine Ball
• Plyometric Box
• Prone Leg Curl
• Seated Leg Curl
• Smith Machine
• Squat Rack
• Step
• Theraband
• Weight Plate

Kelsey provides adequate rest periods to allow you to easily move between equipment in the gym without taking up any of your workout time!

Substitute Equipment

Please note, as this is a gym based program not all equipment has an equivalent substitute option. However, we have listed some pieces of equipment that can be substituted below:

• Barbell = Dumbbells / Medicine Ball
• Bench = Any flat, stable surface such as a chair, ledge, sturdy box.
• Dumbbells = Two safe, heavy objects that you can grip comfortably.
• Fitball = Bosu
• Kettlebell = Dumbbells / barbell
• Leg Press = Barbell
• Medicine Ball = Deadball
• Plyometric Box = Any stable surface such as a step, ledge, sturdy box
• Prone Leg Curl = Fitball
• Seated Leg Curl = Fitball
• Smith Machine = Barbell
• Squat Rack = Barbell
• Step = Bench or any flat, stable surface such as a chair, ledge, sturdy box

Choosing a weight

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. Select a weight that is a 7/10 difficulty (1 being incredibly easy and 10 being impossible).