What is PWR at Home with Kelsey?

Kelsey Wells has designed PWR at Home for women who want to incorporate strength training into their routine, with the convenience of being able to work out at home. This hypertrophy style of training is suitable for all experience levels and requires only a small amount of equipment.

Designed to build strength, promote weight loss and improve fitness, PWR at Home combines Resistance workouts, Cardio sessions (Low-Intensity and High-Intensity) and Recovery sessions, to bring an intense workout to the comfort of your home!

The program is suitable for all experience levels and requires only a small amount of equipment.

How does PWR at Home work?

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

What Equipment do I need?

PWR at Home uses some key pieces of home gym equipment to help you increase your strength, including:

• Ab Wheel (PWR at Home 2.0)
• Ankle Weights
• Barbell
• Bench (Week 5 onwards)
• Chair
• Deadball
• Dumbbells
• Fitball
• Kettlebell
• Long Resistance Band
• Medicine Ball
• Recovery Band
• Resistance Band
• Resistance Tube
• Skipping Rope
• Step
• Weight Plate
• Wooden Dowel
• Yoga Mat

Many pieces on this list you may already have at home, or from previous Sweat programs. Kelsey has tried to utilise equipment that most home gym set-ups will already have available, but if these items are unavailable to you, we suggest using substitute equipment.

If I don't have access to the equipment, what can I use instead?

Some pieces of equipment do not have an exact equivalent, but we do have some suggestions of suitable substitutes you could incorporate into your workout: 

• Resistance Tube - You can omit the resistance tube altogether if you have a recovery tube as these two items are interchangeable. 
• Bench - Any flat, stable surface will be suitable.
• Kettlebell - One large dumbbell (8-15kg) can be used instead.

The equipment required for the PWR at Home workouts will be used repeatedly throughout the program. Try to think of them as investment pieces — for your program and your health! 

How do I choose a weight that's right for me?

When it comes to selecting a weight for equipment, Kelsey always recommends starting small and increasing in increments as your strength and confidence improves.

Select a weight that is a 7/10 difficulty (1 = very easy and 10 = maximum effort).

How do I schedule my week with PWR at Home?

As the weeks progress in PWR at Home, the number of weekly resistance sessions will also increase. 

Each 4-week cycle within the full 12-week program is summarised below, so the overall structure of the program will look like this:

Beginner Weeks 1-4

• Resistance: 3 sessions a week / 4 provided
• Cardio: 3 LISS (Low-Intensity Cardio) sessions a week
• Recovery: 1 Rehabilitation and 1 Rest Day a week

Weeks 1-4

• Resistance: 3 sessions a week / 5 provided
• Cardio: 3 LISS (Low-Intensity Cardio) sessions a week
• Recovery: 1 Rehabilitation and 1 Rest Day a week

Weeks 5-8

• Resistance: 4 sessions a week / 6 provided (Burnout Option available)
• Cardio: 3 LISS (Low-Intensity Cardio) sessions a week
• Recovery: 1 Rehabilitation and 1 Rest Day a week

Weeks 9-12

• Resistance: 4 sessions a week / 7 provided
• Cardio: 1 LISS (Low-Intensity Cardio) / 1 HIIT (High-Intensity Cardio) session a week
• Recovery: 1 Rehabilitation and 1 Rest Day a week
  

Weeks 12-48

• Resistance: 4 sessions a week / 7 provided
• Cardio: 1 LISS (Low-Intensity Cardio) / 1 HIIT (High-Intensity Cardio) session a week
• Recovery: 1 Rehabilitation and 1 Rest Day a week

What is the difference between PWR and PWR at Home?

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!

Can I combine PWR and PWR at Home?

As the programs do have similarities, you could alternate between PWR and PWR at Home, depending on what is more convenient for your schedule.

Both Kelsey’s programs can form a part of an overall weight loss plan if that is your goal, as they have been designed to increase lean muscle, which can help the body to burn fat. 

PWR at Home is also a great program to use ‘on-the-go’ when travelling, without having to find a gym.

While the Sweat app does give you plenty of flexibility to do a workout from a different program, be careful that you are not doubling up on your workouts. You will also need to keep in mind that your completed resistance sessions will only count towards your weekly goals if they are from your main program.