PWR-Style Full Body Workout At Home

Sweat -
PWR-Style Full Body Workout At Home
Full Body Workout At Home

This PWR-style workout is designed for beginners keen to try my signature strength training style and gives you a taste of what you can expect in my PWR at Home program.  

My workout programs use resistance training to help increase lean muscle and overall strength. This beginner full-body workout can be done at home with minimal equipment. 

How to do a full-body workout at home

You can do this full-body workout at home, using some basic pieces of equipment. To help you get the most out of your workout, be sure to focus on your form, rather than how fast you can complete each rep. 

This workout will take around 35-40 minutes, so prepare a space with all the equipment you’ll need and other items like your drink bottle and mat, and remove any distractions. 

I’ve even prepared a pumping PWR at Home workout playlist with songs that have been recommended by the PWR community! 

Did you know that I started my own fitness journey at home? Back then, I always wore a large t-shirt for my workout, which made up part of the only exercise outfit I owned! 

My equipment was literally two recycled milk cartons that I used for weights, dining room chairs that were lined up and used as a bench, and I remember trying to breathe really softly so I didn’t wake Anderson, who was just a baby at the time. 

I know from experience that making the shift to a healthier lifestyle is NOT as easy as it might look. But you can start with these five small steps to becoming a healthier you and bit by bit you should notice an improvement and have established healthy habits that you can use to smash your goals!  

To do this at home full-body workout, you can substitute a bench for any flat surface if you don’t have one, and use sealed bottles of water instead of dumbbells. You CAN try this PWR at Home beginner workout! 

PWR at Home Beginner Workout

Equipment required: recovery band, skipping rope, dumbbells x2, fit ball, bench.

Activation 1 2 Exercises / 4 minutes

1. Lateral Arm Walk

16 REPS 8 Per Side

2. Skipping


Activation 2 2 Exercises / 4 minutes

1. Squat Walk


2. Mountain Climber

40 REPS 20 Per Side

Circuit 3 Exercises / 3 Laps

1. Bulgarian Split Squat

40 SECS 20 Per Side

3. Bent-Over Reverse Fly


5. Bent-Leg Sit-Up


Superset 1 2 Exercises / 6 minutes

1. Bench Press


2. Bicep Curl


Superset 2 2 Exercises / 6 minutes

1. Russian Twist

20 REPS 10 Per Side

2. Half Burpee


Burnout 2 Exercises

1. Side to Front Raise


3. Decline Oblique Crunch


Ready for more PWR at Home?

If you are just starting your fitness journey, I hope you enjoyed this strength workout! If you want to challenge yourself further, try this PWR at Home workout

If you loved this workout, make sure you check out the full program in the SWEAT app. For anyone new to strength training, I highly recommend starting with the four beginner weeks of the program to familiarize yourself with the workout structure and establish a regular workout routine. 

No matter where you are in your fitness journey, I want you to know that the time to start is RIGHT NOW! I’m so excited to have you join me, and I can’t wait to see your #pwrprogress. 

* 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.

<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# if (s.replied_comments_count) { #> <# for (var j = 0; j < s.replied_comments.length; j++) { var c = s.replied_comments[j]; var lastComment = s.replied_comments[s.replied_comments.length - 1]; #>

<#= c.user.username #><#= moment(c.created_at * 1000).fromNow() #>

<#= c.html_body #> <# if (c.images) { #>

<# } #>
Reply Like Unlike
<# } #> <# if (s.replied_comments_count > 3) { #> Show more replies <# } #> <# } #>
<# } #>
<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# } #>

Leave a comment...
Sort by: