workouts

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Free PWR At Home Workout

Free PWR At Home Workout
PWR at Home Workout

I am so incredibly excited that my new workout program, PWR at Home, is now available for all of you babes to use! For anyone who wants to do strength training at home, I think you are going to absolutely love this program and find it so convenient. 

When I was working on the PWR at Home program concept, I thought a lot about what it was like when I started out on my fitness journey. I didn’t have a lot of time to exercise after having Anderson and felt overwhelmed with even the thought of beginning a workout program. 

I wanted to create a strength training program that people could follow from home without the need for a large range of weights or gym machines. I wanted to provide a scientifically sound program that gives women the chance to learn and focus on proper technique — something that could be completed in under an hour and would help women get into a routine and become familiar with a workout structure without being distracted by other people in the gym. At the same time, I wanted to create a program that was challenging and would be suitable for anyone new to fitness and seasoned gym-goers alike.  

These workouts can have a positive effect on so many areas of your life — you aren’t just gaining strength on the outside, but inside as well. When I first began weight training, it was completely overwhelming, but I faced my fears and as I learned and pushed myself, the fear gave way to CONFIDENCE! I could never have imagined feeling as strong as I do now, and that feeling of empowerment is something EVERY woman should feel!

It doesn’t matter if you have never tried strength training before, or if you have been training for years. PWR at Home will meet you where you're at and is for anyone and EVERYONE who wants to level up on their fitness journey from the comfort of their own home. Let me help you find your PWR!

Free PWR at Home workout you can try

My programs, including PWR at Home, are available in the Sweat app. If you haven’t subscribed to the app but you’re interested in trying out the workouts, I’ve got you! You can follow this quick PWR at Home workout for free — just keep in mind this is a shorter version of the PWR at Home workouts you'll find in the app, so when you move to doing the program each day, you will need to allow yourself a little bit more time. 

Don’t confuse quick with easy! This lower body workout for home can be just as challenging as a gym-based workout.  

Equipment required: Dumbbell x2

Activation 2 Exercises / 4 minutes

1. Glute Bridge

15 REPS


2. Mountain Climber

30 REPS 15 Per Side


Superset 1 2 Exercises / 6 minutes

1. Goblet Squat

12 REPS


2. Alternating Lunge

16 REPS 8 Per Side


Superset 2 2 Exercises / 6 minutes

1. Jump Squat

12 REPS


2. Single-Leg Romanian Deadlift

16 REPS 8 Per Side


Burnout 1 Exercises

1. Sumo Squat Pulse

60 SECS


My PWR programs are designed to help you maximise your training time and efforts. Every single workout has been written with a clear intention behind it and that’s why it can make such a big difference when it comes to the results you see from your workouts. 

Ready for more PWR at Home?

PWR at Home builds in intensity as you progress through the program, so it can be amazing for beginners, those who have trained for years and for any woman who wants to empower herself through fitness! 

If you love this workout, make sure you check out the full program in the Sweat app. For anyone who is new to strength training, I highly recommend starting with the beginner weeks I have provided. Any PWR babes who want to make the switch to at-home training may prefer to start from Week 1 — try a workout and see how you feel. 

Xx

Kels

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

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