workouts

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PWR 4.0 Back & Shoulders Workout

PWR 4.0 Back & Shoulders Workout
PWR Workout

Are you ready to feel more PWRful than ever? I’m so excited to be able to share an additional 12 weeks of my PWR program with you! These are my most advanced workouts yet so that all of YOU can continue your journey with PWR. 

The workouts in PWR 4.0 will maximize your training time, as they are my most effective programming yet!

If you aren’t already familiar with my training style, my PWR programs are a type of weight lifting called ‘hypertrophy training’. This style of resistance training places the muscles under tension (from the weight) for a period of time. This is a very effective way to build lean muscle and increase your strength! 

My PWR program can guide you through each exercise, gradually increasing the intensity as your muscles become stronger. 

You’ll need access to a gym to try this workout! It’s designed for women who have been following my PWR program or lifting weights for a few months (if you don’t have access to a gym, do this PWR at Home workout instead!).

You are already SO strong, and by using my PWR program you can uncover that strength and truly step into your power!

Try this PWR 4.0 Back & Shoulders workout

Are you ready to work out with me? Find a workout playlist that motivates you and let’s get started. 

With any strength workout, you should start with a warmup first. Take five minutes to do cardio and movements for your back and shoulders and let’s SLAY this workout!

Activation 1 2 Exercises / 4 minutes

1. Shoulder Rotation

10 REPS


2. Burpee

10 REPS


Activation 2 2 Exercises / 4 minutes

1. Face Pull

15 REPS


2. Spider Crawl

10 REPS 5 Per Side


Pyramid 1 4 Exercises

1. Seated Row

12/10/8/6 REPS


Pyramid 2 4 Exercises

1. Shoulder Press

12/10/8/6 REPS


Pyramid 3 4 Exercises

1. Upright Row

12/10/8/6 REPS


Superset 1 2 Exercises / 3 Laps

1. Single-Arm Row

24 REPS


2. Front Raise

10 REPS


Superset 2 2 Exercises / 3 Laps

1. Face Pull

12 REPS


2. Arnold Press

30 SECS


Burnout 3 Exercises

1. Bent-Over Reverse Fly

60 SECS


3. Car Drivers

60 SECS


5. Bench Hop

60 SECS


The third optional burnout is new to PWR 4.0, designed to push you that little bit further and finish your workout with a high-intensity effort! 

My PWR 4.0 workouts are designed to work you hard and push you to grow stronger. Strength isn’t just how much you can lift, it’s how you talk to yourself and how you face adversity too. 

If you’re just starting out with weight training, I recommend that you start with the PWR Beginner weeks and work through the program. As your body becomes stronger, I am certain that you will start to feel more confident and mentally stronger, too! You can get a taste for my style of training with this PWR-Style Full-Body Workout

You can empower yourself with weight training!

If there was one message I could send to women everywhere, it’s that you are ALREADY strong. If you still aren’t sure if weight training is right for you, I recommend that you give it a go! 

For me, fitness has changed my life in the most incredible way, and it can for you too! My fitness journey didn’t happen overnight, it took time, patience, and an inner transformation that happened before I started to see physical results. 

I’d love you to join me on the journey to discover your power! My PWR program is available in the SWEAT app. As your ‘virtual personal trainer’ I’ve created videos and detailed instructions for every exercise, so you can use these to ensure that your form is correct. 

The program is progressive, so it will get harder as you get stronger — and you can always repeat a week if you like too. 

With PWR 4.0 there is now a full year of my workouts available for you. Let’s make this year your most PWRful yet!

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

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