Kelsey's PWR at Home program is similar to her original PWR program — with most workouts taking approximately 45 minutes to complete. PWR at Home is a 48-week training program that includes an additional 4 beginner weeks making it suitable for all fitness levels. The program has been designed to help increase overall strength and lean muscle, regardless of where you are on your fitness journey. 

Each Resistance workout will be structured as follows:

PWR at Home Beginner & 1.0 

• Warm Up: 3-5 minutes
• Activation: 10 minutes
• Circuit: 9.5 minutes (lap-based)
• Supersets: 14 minutes
• Burnout: 2.5 minutes (week 5 onwards)
• Cool Down: 5 minutes

PWR at Home 2.0 

• Warm Up: 3-5 minutes
• Activation: 10 minutes
• Supersets: 14 minutes (lap-based)
• Circuit: 11 minutes (lap-based)
• Burnout: 2.5 minutes
• Cool Down: 5 minutes
  

PWR at Home 3.0 - 4.0 

• Warm Up: 3-5 minutes
• Activation: 10 minutes
• Supersets: 14 minutes (lap-based)
• Circuit: 11 minutes (lap-based)
• Burnout: 4 minutes
• Cool Down: 5 minutes

PWR at Home also includes Challenges, Quick, Targeted and At-Home workouts that can be completed in addition to the weekly workouts and can help you to track your progress in a different way!

You can check out the PWR at Home program in the Sweat app for a free 7-day trial, via the Apple App Store or Google Play Store.