What is PWR Fusion?
PWR Fusion was developed as a result of the overwhelming response we received to Kelsey Wells's 2023 PWRful You Challenge program.
It is a progressive 12-week strength training program designed by Kelsey, combining her signature training style and the most popular elements of her PWR and PWR At Home programs, while taking inspiration from the PWRful You Sweat Challenge program.
Perfect for intermediate fitness levels who have access to a gym or a good home set-up, but it can also be modified for beginners or those who only have access to a set of dumbbells.
What is involved in Kelsey’s PWR Fusion Program?
There are three 30-45 minute strength training workouts each week to target and strengthen different muscle groups across your upper and lower body, plus an optional fourth core workout and weekly cardio sessions. Each workout follows a format that includes muscle activation, pyramid, triset, superset and burnout.
In the first 6 week block of activity-based workouts, you will have a number of goals to aim to complete each week, these include:
- 3 x Resistance sessions (4 available, 5 available from Block 2)
- 1 x Cardio Session (3 available)
- 1 x Rest day (2 available)
In Block 2 you will have an additional option Leg day
What Equipment do I need to complete this program?
If you have access to a gym or have a great range of home gym equipment, you’ll be using:
- Weight plates
- Squat rack (recommended)
- Dead ball
- Resistance/recovery bands
If you have limited access to equipment, you can easily substitute the exercises using our Exercise Substitution feature, to complete each workout with dumbbells.
How do the workouts work?
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 in total. This circuit contains two exercises and your aim will be to complete as many laps as you can in each circuit, alternating between the two exercises.
Involves performing four sets of the same exercise. As you progress through these sets, the number of repetitions will decrease. We recommend increasing the amount of resistance or weight used from set to set. As this section of the workout is set-based (rather than time-based), the duration can vary depending on the speed that you are able to complete each set, and how you utilise the recommended rest breaks between each set.
Trisets contain three different exercises with no rests. As you progress through, the number of repetitions will increase. As this section of the workout is also set-based, the duration can vary depending on the speed that you are able to complete each set.
Each superset has two exercises which are performed three times. Complete the specified amount of reps for each exercise before taking a short rest after each lap.
Burnout (optional) - 60 seconds
Once you have completed the Trisets/Superset, you can choose to go straight to a cool down, or finish off the workout with 1 quick burnout exercise. As its name suggests, this exercise is designed to help you feel the burn at the end of your workout and leave you feeling SWEATy!
Cool Down (optional)
You will be taken through a series of stretches to help kickstart the post-workout recovery process.
What will you achieve?
Over the course of the program, you’ll aim to progressively build your strength and start to lift heavier weights. Kelsey has designed PWR Fusion to help you feel stronger, fitter and more confident by the end of the six weeks.
So what are you waiting for? It’s time to take your PWR to the next level!