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All You Need To Know About PWR At Home

All You Need To Know About PWR At Home

All You Need To Know About PWR At Home
PWR At Home

Babes, I am so stoked to be able to share my new program, PWR at Home, with you all! It has been SO unbelievably hard to keep it a secret but a lot of hard work and sweat has gone into creating this program, so I really hope you all love it!

Some of you may already know that my post-partum fitness journey began at home. Rather than heading off to the gym, I used to do my workouts in the (very cramped) space of our apartment and it helped me to find my love of fitness. I know that when you are feeling overwhelmed with the idea of starting a fitness journey, sometimes going to the gym can feel intimidating. I also know that not everyone is able to train in the gym, so it was a top priority of mine to make PWR accessible to all women, regardless of where they want to train. I want to help all women empower themselves through fitness and to enjoy the physical and non-physical benefits of exercise in any stage of life.  

 So, now you can do my PWR workout program at home when it suits you! Find out more about the program below:

What is PWR at Home?

Like my gym-based PWR program, PWR at Home is a weight training program. It uses forms of resistance training that are designed to assist with the development of overall strength and lean muscle. Resistance sessions include targeted workouts for particular muscle groups, and the program is designed to help you level up, regardless of where you are on your fitness journey.

Because the program is designed with strength training for women in mind, it is great for anyone who wants a structured, challenging workout program but doesn’t want to go to the gym. I know that not everyone has access to a gym, so I wanted to create a program that offers all of the PWRful benefits of strength training from the comfort of your own home!

How does PWR at Home work?

For any of you who have done my PWR workouts using the Sweat app before, you may already be familiar with the strength exercises and the structure of the workouts. A similar structure is used in PWR at Home. 

Each PWR at Home workout includes a warm-up, activation, circuit, superset and cooldown. An optional burnout is added from Week 5 onward and as the weeks progress, the program builds to keep you challenged. 

In addition to your weight training sessions, there is a cardio element to the program as well. There are three recommended low-intensity cardio sessions in Week 1 and as you progress, the cardio workouts begin to decrease. By Week 9, HIIT cardio is introduced and I recommend one HIIT and one LISS! 

If you are already doing my PWR program but want to move away from training in the gym, there are a couple of differences between PWR and PWR at Home. The main one is that the pyramid section has been replaced with a circuit section, which will keep the training intensity without the need for a range of weights.

In case you can’t decide which program to do, I’ve written about the difference between PWR and PWR at Home to help you figure out which one fits best for you.  

Getting started with PWR at Home

Training for physical goals can be fun when you do it through healthy and safe methods. I believe PWR at Home can help you feel strong and healthy — whatever that looks and feels like for you!
 

Strength Training For Women

Who is PWR at Home made for?

Everyone! 

Even if you are completely new to fitness, there are so many benefits to be gained from training with my PWR programs. 

If your fitness goal is to lose weight, to build muscle or to increase your strength, this program has got you! I created the PWR at Home program to provide strength training for women at home that is challenging but accessible. 

For anyone brand new to weight training, there are 4 weeks of Beginner training available, so you can spend time getting used to the workout structure and get into a regular workout program. If you are already on your fitness journey, then begin with Week 1 of PWR at Home 1.0! The great thing about this program is you can work at your own pace — so you can increase the intensity or pull it back if the workout is too difficult. 

Whether this is your first time following a training program or you have been training for some time, I really believe this program can make a huge difference in your life. 

Fitness is so much more than physical. My goal in creating my workout programs is to help you empower yourself through fitness.

Strength Training At Home Benefits

What are the benefits of doing PWR at Home? 

The structure of a PWR at Home workout is designed to increase your muscular endurance — if you want to gain lean muscle and increase fat loss, this program can definitely help. Strength training for women is great for maintaining bone density too.

My PWR and PWR at Home programs are built upon proven strength exercises and techniques that are blended together in a unique way to help you maximise your training efforts. Let me guide you in gaining strength and confidence from the inside out. 

Remember that not all progress is physical — focus on the overall benefits of regular exercise and weight training! Empower yourself through fitness and you will never look back. 

Regular exercise and healthy eating are essential for your wellbeing. When we take care of our health, we feel more grateful for it and then we want to take even BETTER care of ourselves. It’s amazing!

PWR Workout

How long do PWR at Home workouts take to complete?

A full PWR at Home session takes between 40-50 minutes to complete. Make sure to implement the guided warm-ups and cooldowns I have provided for you in the Sweat app. These are included in the session time so that you can be ready to crush it in your workout and then to begin recovery properly!

I want to encourage you to really slow down and breathe through your cooldowns and recovery sessions. It might seem hard but it is SO worth it to do. 
 

PWR at Home Weekly Goals

How many workouts are there each week? 

There is a different number of recommended sessions each week, depending on where you are in your PWR at Home journey. 

In the Beginner weeks, it is recommended you complete:

  • Three resistance workouts
  • Three low-intensity (LISS) cardio workouts
  • One rehabilitation session (foam rolling and stretching). 

Once you reach Week 5, there is an additional resistance session added to your weekly goals. It will appear as:

  • Four resistance workouts
  • Three low-intensity (LISS) cardio workouts
  • One rehabilitation session (foam rolling and stretching).

By Week 9, there are up to six resistance sessions (four mandatory, two optional). It is recommended you complete:

  • Four resistance workouts (more are available)
  • One low-intensity (LISS) cardio workout
  • One high-intensity (HIIT) cardio workout
  • One rehabilitation session (foam rolling and stretching). 

I also recommend you have at least one rest day each week to give your muscles time to recover. My programs are all about taking care of your body and rehabilitation and rest are a BIG part of that process. 

From Week 5 of PWR at Home and onwards, you will see the burnout option appear. If you are wanting to maximise your results, burnouts can help as they encourage you to push yourself a little harder!

Warm Up And Activation

Why do I need to do a warm-up AND an activation? 

While it might seem like these are the same thing, they serve slightly different purposes! That’s why you should be doing both — it’s important not to skip warm-ups or you could risk injuring yourself. 

Warm-ups include cardio and some dynamic stretches to get your body moving, to increase your heart rate and prepare yourself for your workout. 

An activation helps to prepare the relevant muscles you are going to be using during the workout and it helps to get your heart rate up as well.  
 

PWR At Home Equipment List

What equipment do I need for the PWR at Home program?

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

  • Adjustable barbell
  • Ankle Weights
  • Bench (Week 5 onwards)
  • Chair
  • Dumbbells
  • Fitball
  • Kettlebell
  • Recovery Band
  • Resistance Band
  • Resistance Tube
  • Skipping Rope
  • Step
  • Weight Plates
  • Yoga Mat. 

Many items on this list you may already have at home. I have tried to utilise equipment that most home gym setups will already have or that are relatively inexpensive to buy. 

PWR At Home Challenges

What are the PWR at Home challenges?

In the Sweat app, under the ‘Other Workouts’ section, you’ll see a number of challenges. These are additional workouts, outside of the recommended workouts that form part of your weekly PWR at Home goals. You can use these challenges if you want to push yourself or if you are short on time but still want to get a workout in.

Kelsey WellsKelsey WellsKelsey Wells

Get ready to level up with PWR at Home

Need more info? If you have any other questions, you can find a lot of information in the Sweat app — the support section can be really helpful! You can also reach out via social media. 

For anyone who is now pumped to get started with PWR at Home, all you need to do is download the Sweat app, select me as your trainer and choose PWR at Home as your program!

My heart is so happy seeing all of your #pwrprogress stories — so I can’t wait to see even more of them now that you have the flexibility to do my workout program at home, too! Make sure you tag me or use the hashtag above, I love following along with your fitness journeys. 

Xx 

Kels

* Results from Post-Pregnancy program may vary. Strict adherence to the program is required for best results.

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