Start With My PWR Zero Equipment Program
For so many women, the biggest barriers to working out are a lack of equipment and time. However, I truly believe that caring for your health, through exercise, can transform your life.
To help you to experience the power of fitness — even if you don’t have any home gym equipment and little time to spare — I have created PWR Zero Equipment.
If you have previously thought that exercise was something that you couldn’t fit into your life, then this workout program is for you.
What is PWR Zero Equipment?
PWR Zero Equipment is a no-equipment strength training program designed to increase strength, fitness and energy expenditure. It will enable you to build lean muscle, by training specific areas of the body throughout your weekly workouts.
The program structure is designed to allow adequate recovery and adaptation to ensure that you will progress your strength and fitness systematically, over time.
What types of workouts are included?
Each week, you’ll find workouts split into the following categories:
This workout uses bodyweight exercises to build strength in your arms, chest and back.
This workout will strengthen your legs and core using targeted bodyweight exercises.
You’ll strengthen your whole body from head to toe with no-equipment compound exercises that engage your entire body and encourage the muscles to work together. This workout helps to build functional strength, giving your body the resilience to withstand everyday stress and strain.
This is a core-focused workout to build stability and strength. You’ll need a towel or yoga mat for this workout.
Build up your glute strength with bodyweight exercises.
Strengthen your core in a quick 15-minute workout.
What is the workout structure?
Each 30-minute resistance workout begins with an activation. This includes two exercises, completed as a circuit, for four minutes. A 30-second rest follows, before the superset. This is the part of the workout where you do two targeted exercises that focus on building strength and lean muscle.
Following the superset is a circuit with four exercises that continue to push your muscles and build strength in the target area, while maintaining a high heart rate.
Finally, an optional burnout is one exercise that ensures you push yourself to the max and finish the workout feeling powerful!
The Express workouts follow a circuit structure, with four exercises that you complete in sequence, with 15 seconds rest between each, for three laps — that’s the whole workout!
How long are PWR Zero Equipment workouts?
Each resistance workout will take around 25-35 minutes — or just 15 minutes for the Express workouts.
Is this program suitable for beginners?
The program includes four beginner weeks so that you can get used to this at-home exercise style and establish a base fitness. I recommend that you do three resistance workouts for the first four weeks, but there are six available if you want to push further and you already have a base fitness from your other training.
After these four weeks, there are six weeks of progressive strength training available. Weeks 1-6 have four recommended weekly workouts, with optional Express workouts that you can use to meet your weekly training goals when you are short on time.
What if I’ve been following PWR or PWR at Home?
If you’re one of the amazing women who’ve used my PWR or PWR at Home programs in the past, or if you’re currently using one of these programs, PWR Zero Equipment is a option for you to use if you don’t have access to equipment for your workouts, or you just want to mix it up.
When you do the workouts, you can make it harder by completing more laps of each circuit or reducing the rest time.
Start your journey of self-empowerment right here
PWR Zero Equipment is available in the SWEAT app. Each exercise is accompanied by detailed instructions and a workout video where I demonstrate how to correctly complete the movement, so you can train with correct form in your own time, at your own pace, in your own space.
I encourage you to use this exercise program to incorporate movement into your life. Empower yourself with fitness and discover the physical, mental and emotional benefits you’ll get from uncovering your inner strength.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.