What is PWR Zero Equipment by Kelsey Wells?
PWR Zero Equipment is a no-equipment strength training program designed by SWEAT trainer, Kelsey Wells. Kelsey believes that caring for your health, through exercise, can transform your life and has made it easier for all women to develop their PWR, wherever they are, with no equipment needed. PWR Zero Equipment is designed to help increase your strength and fitness, build muscle, lose body fat and most importantly, to feel good. Kelsey focuses on using a balanced approach to training, by incorporating her signature strength-based training mixed with high-intensity exercises for a whole body workout.
PWR Zero Equipment is suitable for everyone, no matter where you are on your fitness journey! It is perfect for those who love Kelsey’s original PWR & PWR at Home programs, or for anyone looking to get started, but may not have access to the gym or access to equipment at home.
PWR Zero Equipment is a 16-week program that includes 4 beginner weeks, for those who may want to develop their baseline strength and endurance, or those returning to fitness, to help increase your confidence before transitioning to PWR Zero Equipment Block 1. With 6 resistance sessions provided weekly, all ranging between 15-25 minutes, you will be able to develop your PWR on your own terms.
You can find Kelsey’s PWR Zero Equipment program exclusively in the SWEAT App. Download the SWEAT App from the App Store or the Google Play Store, to get started on your PWR journey.
How Does PWR Zero Equipment work?
PWR Zero Equipment is a 16-week training program that includes 4 weeks of beginner training. Kelsey has ensured each strength resistance workout only requires 25-35 minutes, excluding the warm-up and cool-down, so that you don’t have to make a large time commitment to achieve your daily activity goal. If you are short on time or are looking for an extra challenge, you will find 2 optional Express workouts that only take 12-15 minutes to complete.
What are the weekly goals?
In PWR Zero Equipment Beginner, you will be provided with the following goals to work towards each week:
- 3 x Resistance training sessions
- 2 x Cardio sessions (Low-intensity)
- 1 x Recovery
In PWR Zero Equipment Block 1 & 2, your weekly goals will increase to:
- 4 x Resistance training sessions
- 2 x Cardio sessions
- 1 x Recovery
Your resistance workouts focus on the following areas:
- Full Body
- Upper Body
- Lower Body
- Abs (optional)
- Express Abs (optional)
- Express Glutes (optional)
What do the workouts involve?
Each Strength Resistance workout consists of three to four different sections. They will look like this:
Warm-Up: 3-5 minutes (optional)• Cardio: low-intensity cardio, such as walking, jogging, cycling etc.
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 & Movement: a combination of low-intensity cardio, dynamic stretches, and movements that help better prepare you for your workout.
- Activation: 4 minutes
Activation incorporates cardio movements to increase your heart rate, as well as focus-specific movement exercises to promote increased mobility. You will complete one circuit lasting 4 minutes. The circuit contains two exercises and your aim will be to complete as many laps as you can alternating between the two exercises.
- Superset: 3 Laps
Superset contains two exercises focussed on a particular area of the body and a short 30-second mid-circuit rest. The goal is to complete 3 laps.
- Circuit: 15 minutes
The circuit contains 3 exercises, that you will complete for 4 laps. You will perform each exercise for 30 seconds for the beginner weeks, 40 seconds for Block 1 and 50 seconds for Block 2, with a 10-second rest between each exercise and a 30-second rest between laps.
- Burnout: 1 minute (Optional)
Once you have completed the circuit, you can choose to go straight to the cool-down or finish off the workout with a quick optional burnout. The burn-out includes one exercise, for one minute, to finish off your workout strong.
- Cool Down: 5 minutes (Optional)
You will be taken through a series of stretches to help kickstart the post-workout recovery process.
Kelsey’s Express workouts will follow a circuit based style of training. This consists of 3 laps of 4 exercises, with a 45 second work period, and 15 seconds rest between each movement. There is a 30-second break between laps, to keep this workout short but challenging!
Please note that while you can skip rest breaks at any point during your workout, all rest breaks are strongly recommended.
What Equipment Do I Need?
A chair is included sparingly in this program, however, as always, if you don’t have access to it, you can use the ‘exercise substitution’ feature available in the Sweat app to substitute equipment in and out.
To help you get started with bodyweight training, see our ‘How To Get Started With Bodyweight Exercises’ article.
Ready to go? Try this Full Body Workout: https://www.kelseywells.com/blogs/workouts/no-equipment-full-body-workout