What is PWR Post-Pregnancy with Kelsey?

PWR Post-Pregnancy is a 28-week workout program by Sweat trainer, Kelsey Wells. The program is a great way for women to gently reintroduce themselves back into training, with a focus on rebuilding core strength and correcting postural issues that can arise during pregnancy.

Most importantly, the aim is to improve confidence and self-love for your body following pregnancy!

Regardless of how you preferred to train pre-pregnancy, you could benefit from using Kelsey’s PWR Post-Pregnancy program after childbirth because it is designed specifically for the post-natal period. The exercises have been created in a specific way to ensure your workout is as safe as possible post-pregnancy.

When can I start?

It is essential that you do not begin this workout program unless you have received your post-partum check up, do not have significant abdominal separation or pelvic floor complications and are not in any significant pain since giving birth.

If you suffer from severe Diastatis Recti, this program may not be suitable for you. In this instance, we would recommend working closely with a healthcare professional to ensure the healing process is addressed safely.

Always make sure you chat to your healthcare professional should you wish to make any alterations to better suit your needs.

How does PWR Post-Pregnancy work?

The focus of Kelsey’s PWR Post-Pregnancy program is to provide a safe program for women that can help ease them back into training, post-pregnancy. It aims to help rebuild strength in the abdominal and pelvic region and correct postural issues that arise during pregnancy.

Once you have chosen PWR Post-Pregnancy as your main program, you will be brought to the first week of a total of four Beginner weeks of training. While you are welcome to skip ahead to Week 1 of Phase 1 of the program, we recommend starting with Beginner training to ensure you are safely getting your body used to the style of workouts in the later weeks.

What do the workouts involve? 

The weekly workout goals will change as you progress through the program, transitioning you from a cardio-dominant routine to a more balanced schedule, consisting of both resistance and cardiovascular training. 

The Resistance sessions will also transition from a focus on stretching to overall strength training, as you progress through the program. 

Beginner

• Each circuit contains 2 exercises and 2 stretches
• Primary focus remains on transverse abdominus and pelvic floor activation, and stretching muscles that may have become tight during pregnancy

Weeks 1-4

• Each circuit contains 3 exercises and 1 stretch

Weeks 5-8 

• Each circuit contains 4 exercises and no stretches

From Week 5 onwards, the focus on stretching continues, but also involves more overall strength training (e.g. workouts become segmented into body parts - Legs, Arms, Abs, and Full-Body)

Circuit structure

Each Resistance workout within the program is 28 minutes in length. 

If you are unable to complete the workout all at once, you could attempt to modify the workouts. For example, try reducing the length of the circuits, complete the circuits just once through, or split the circuits up throughout the day. However, please note that we cannot guarantee this will yield the same results.

Active Recovery and Rest

Like all other Sweat programs, Kelsey's PWR Post-Pregnancy program incorporates rest days and active recovery sessions to assist you with your rehabilitation. 

Sweat believes in a holistic approach to fitness, which involves taking the time to allow your body adequate time to recover from training. For this reason, Kelsey has provided three Active Recovery sessions per week - with a focus on Lower Body, Upper Body and Full Body.

Whilst three sessions are provided, it is not essential that all three are to be completed in any given week. It is up to you to determine which sessions you'd like to complete, based on how your body is feeling. 

Active Recovery sessions have a duration of 25-30 minutes. Although suggested times for each exercise are provided, you are able to progress to the next movement sooner or hold it for longer, if you would like.

How do I increase the intensity of the workouts?

Before beginning your training, you will be asked to fill in a small survey that allows Sweat to determine your activity level before and after your pregnancy. Based on your responses to the survey, you will be automatically moved to a particular week in Kelsey’s PWR Post-Pregnancy program.

However, if you still feel the intensity is not challenging enough, you can use the exercise alternatives provided to increase the difficulty, or you can skip forward to the next week. Alternatives are also provided if you wish to decrease intensity. 
If you are recently post-partum, we would encourage you to take your time and listen to your body as it is still healing, following the outlined program. Make sure to check up with your health care professional to ensure any alterations you would like to make are suitable for you at this stage post-pregnancy.

What do I do once I finish the program?

Once you complete Week 24, be sure to take the time to look back on this amazing journey and all of the progress you have made so far!

Following consultation with your health care professional and if you feel more time is required, you are more than welcome to repeat Kelsey's PWR Post-Pregnancy program. If you choose to do so, we recommend to start from Week 5 of standard training, as the first eight weeks (Beginner Weeks 1-4 and Weeks 1-4) are designed more specifically for healing and restoring, rather than building strength.
Repeating the program is a great way to continue to build on your strength and overall confidence, but if you feel you are up for the challenge and you would like to continue your journey with Kelsey, then you may want to begin her gym-based PWR program! 

As always, please ensure you consult your health care professional prior to starting any new exercise program, post-pregnancy. 

What Equipment do I need?

The workouts in Kelsey’s PWR Post-Pregnancy program have been designed so that you can complete them anywhere- from the comfort of your own home, or outside!

All you will need are a few basic pieces of equipment:

• Barbell (10-20kg)
• Bench
• Chair
• Dumbbell (3-6kg each)
• Fitball
• Kettlebell (3-8kg)
• Recovery Band
• Step
• Yoga Mat
• Other items:
• Drink bottle
• Foam roller
• Towel
• Yoga Mat
• Music

If I don't have access to the equipment, what can I use instead?
If you are unable to access the above items, please find a list of possible substitutions below:

• Barbell - Dumbbells can be used instead, holding one dumbbell in each hand. When using dumbbells, ensure they are kept by your sides and not on the back of your neck.
• Fitball - Perform the exercise on the floor, or against a stable surface such as a bench.
• Dumbbells - Two safe, heavy objects that can be gripped comfortably can be used, such as bags of food, water bottles, or other household items - get creative!
• Flat Bench/Chair - Any flat, stable surface will be suitable, such as a ledge, park bench, or sturdy box.
• Kettlebells - One dumbbell (3-8kg) can be used instead.
• Recovery Band - There is no suitable alternative, therefore you may need to substitute the exercise instead.
• Step - Any flat and low stable surface. Alternatively, complete the exercise on the floor.
  Please ensure any substitutions are safe and secure prior to commencing your workout.

What if I don't have access to any of the equipment or suggested substitutes?

If you do not have access to any of the equipment, including the above substitution options, you are welcome to omit equipment from your workout and simply use your own body weight to complete the exercises.

Please note: We cannot guarantee you will achieve the same results as those who include equipment in their workouts.

How do I schedule my week?

As a busy Mum herself, Kelsey Wells knows how difficult it can be to find time to work out. For this reason, she has made sure her PWR Post-Pregnancy program can be adapted to suit a busy lifestyle.

The program is designed to be completed from the comfort of your own home, allowing you to schedule your workout at a time that suits you and your family! 

If you would like some guidance with scheduling your week, you can find Kelsey's recommended training timetable via the 'Planner' tab within the Sweat app. However, you are also welcome to schedule your own week to fit your work, family, and lifestyle commitments.

Kelsey's PWR Post-Pregnancy program uses a training principle called progressive overload, which means the difficulty increases as you become fitter and stronger. For this reason, if you find you are unable to complete a resistance workout on one week, please ensure you come back to the same point when you are ready to resume your training.

In PWR Post-Pregnancy, you will be provided with the following goals to work towards each week, in each phase of the program:

Beginner

• 1 Resistance session
• 4 Cardio sessions
• 1-3 Active Recovery sessions
• 2 Rest days

Weeks 1-4

• 2 Resistance sessions
• 3 Cardio sessions
• 1-3 Active Recovery sessions
• 2 Rest days

Weeks 5-8 

• 2 Resistance sessions
• 3 Cardio sessions
• 1-3 Active Recovery sessions
• 2 Rest days

Weeks 9-12

• 3 Resistance sessions
• 2 Cardio sessions
• 1-3 Active Recovery sessions
• 2 Rest days

Weeks 13-24

• 3 Resistance sessions
• 3 Cardio sessions
• 1-3 Active Recovery sessions
• 1 Rest day

Can I combine programs?

If you are post-natal, we do not recommend completing additional exercise on top of the PWR Post-Pregnancy program. As your body has already gone through so many changes during pregnancy and childbirth, take the time to heal, strengthen, and care for your body before resuming other styles of training. 

If you wish to complete additional exercise, we recommend consulting your healthcare professional first. 

Feel free to check out our free community Forum to see how other busy mums arrange the weekly workouts to best suit their needs!

What other styles of training does Kelsey do?

Kelsey’s day-to-day training includes a combination of plyometric and strength-based exercises performed at the gym, which she has introduced through her PWR program in the Sweat app! 

PWR focuses on hypertrophy training — a style of resistance training designed to help increase lean muscle and overall strength throughout the entire body. The program also includes cardio and recovery sessions, however it focuses mostly on weightlifting. 

To find out more, take a look at Kelsey's answers to some of her most frequently asked questions on her blog here.