If you’ve already been doing PWR and are thinking about switching to PWR at Home, you’ll find they are quite similar in structure. This is intentional! Kelsey aimed to keep PWR at Home as close to PWR as possible — just because you want to train at home doesn’t mean you won’t be working hard!
There is a slight variation in the program structure for PWR at Home compared to PWR, due to the changing environment the workouts will be taking place in.
PWR at Home has four weeks of Beginner training, which includes three Resistance workouts and three Low-Intensity Cardio (LISS) sessions per week. Once you finish the Beginner weeks, an extra resistance workout is added to the schedule.
From Week 5 onwards, there is an optional burnout added and the resistance workouts increase to 4-5 workouts. By Week 9, the number of cardio workouts decreases and the resistance increases to 5-6 sessions.
With PWR at Home, the pyramid section has been replaced with a circuit section. At home, Kelsey understands that most people won’t have access to heavy weights, so this will allow you to maintain intensity and keep your workouts challenging without the need for big weights and machines! The circuits are made up of three exercises, where you will complete each exercise as many times as possible within 40 seconds, then rest for 20 seconds.
PWR at Home can be a great stepping stone for beginners to transition into the PWR program, by providing you with the ability to learn correct form and gain confidence with your technique!