What is PWR with Kelsey?

PWR, short for Power, is a 64 week gym workout program (Including x 4 Foundation Weeks) by Sweat trainer, Kelsey Wells, and is based on a style of resistance training called hypertrophy training. The program is designed to help increase lean muscle and strength throughout the entire body!

Kelsey has created PWR as a gym-based program that incorporates large equipment and machines, free weights, resistance bands and bodyweight exercises, to help women find confidence in a gym environment.

How does PWR work?

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.

What Equipment do I need?

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 starting small and increasing in increments as your strength and confidence improve.

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.