Free Kelsey Wells Workout

Are YOU ready for a free Kelsey Wells workout?! Sweat trainer, Kelsey Wells, is an inspiration to so many women on their health and fitness journey!

Fitness changed her life after the birth of her son and, since then, Kelsey has quickly become one of the world’s most inspirational personal trainers, with women around the globe asking how they can do their own Kelsey Wells workout. What is a Kelsey Wells workout? Kelsey’s preferred style of training is weights-based gym training and her program called PWR (short for Power) reflects this — it is available exclusively in the SWEAT app. 

Keep reading to find out a little more about Kelsey’s PWR program, how it can benefit you, and try out a FREE Kelsey Wells workout to see what it’s all about!

What is PWR?

PWR is Kelsey’s unique take on strength-based training. While a Kelsey Wells workout routine includes recovery and cardio sessions, it’s important to note that the main focus is on gym-based weightlifting. 

With the recent release of PWR 3.0, there are now 36 weeks of resistance workouts for users to complete. There are also four weeks of beginner’s workouts, which form a great starting point for anyone who is new to this style of training.

Every Kelsey Wells workout in the PWR program takes around 45 minutes to complete and is focused on something called hypertrophy training. Hypertrophy training refers to increasing lean muscle mass — this is achieved by targeting a specific body area per workout using weighted equipment or bodyweight exercises. Over the course of a week of following the program, each main muscle group is worked on. 

How is each PWR workout structured?

Every Kelsey Wells workout in PWR follows a specific structure and is made up of 3-4 parts:

• Activation Every workout begins with two activation circuits, to get your muscles ready and fired up for the workout ahead. Each activation circuit involves completing two exercises for as many laps as possible within a set time period. 

• Pyramid Pyramid follows the activation circuit and forms the main part of your workout. It involves doing three equipment-based exercises for 3-4 sets.  The first set begins with a higher number of repetitions, with each set that follows decreasing in repetitions. For example, in the free Kelsey Wells workout below, you start by doing 15 reps, then 12 reps, then 10, then another 10 reps.   As you increase the amount of weight used in the exercises, the number of repetitions you should aim to complete decreases. 

• Time-based Circuits (Supersets or Tri-Sets) Following the pyramid exercises, you then move on to a time-based circuit. Depending on which week of the program you are completing, this involves doing either a superset, or a tri-set.  During a superset, two exercises are completed for as many laps as possible for a total of 6 minutes. Alternatively, during a tri-set, three exercises are completed for as many laps as possible in 8 or 10 minutes.

• Burnout (Optional) Once you hit Week 5 of PWR, the structure changes to also include two burnout exercises, where you complete as many repetitions as possible within 60 seconds.  This is an optional way to finish off your workout  — and to give you a feel for it, we’ve included a burnout option in the free Kelsey Wells workout below! 

Kelsey Wells Workout 

This free Kelsey Wells workout is a shortened version of the typical PWR training program explained above. 

It’s designed to give you a good idea of what the PWR program involves — with the 12 Week Challenge approaching on 14 January, it’s a great way to prepare yourself and get a feel for what it’s all about!

Activation

Complete as many laps as possible of these two exercises within 4 minutes. In a normal PWR Kelsey Wells workout, you would complete two activations — if you want to replicate this, repeat this activation circuit twice (doing a total of 8 minutes), resting for 30 seconds in between circuits.

What you need: Resistance band

Clam (20 repetitions)

1. With a resistance band looped around your lower thighs, lay on your right side with your arm extended along the mat and your head relaxed on your arm. Bend both knees and draw them forward slightly to bring your feet in line with your glutes, ensuring that your hips are stacked and that you maintain a small gap between your waist and the floor. This is your starting position.

2. Inhale. 

3. Exhale. Keeping your feet together, activate your right glute to elevate your right knee towards the ceiling, ensuring that you maintain the gap between your waist and the floor.

4. Inhale. Lower your right knee to return to the starting position.

5. Complete 10 repetitions on the same side before completing the remaining 10 repetitions on the other side.

Jump Squats  (15 repetitions)

1. Plant both feet on the floor shoulder-width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips. This is your starting position.

2. Inhale.

3. Exhale. Push through your heels and propel your body upwards into the air, extending both your knees and your hips.

4. Inhale. Bend your hips and knees to land and return to the starting position, ensuring that you maintain ‘soft’ knees to prevent injury.

5. Repeat for 15 repetitions.

Pyramid 

In the pyramid section of a Kelsey Wells workout in PWR, you complete three different gym exercises. To make this a shorter PWR-style workout, we’ve just included one exercise. 

What you need: Barbell

Complete 4 sets of this exercise. In the first set, complete 15 repetitions, followed by 12 repetitions, then 10 and finishing with 10 repetitions.

Squat With Barbell (15/12/10/10 reps)

1. Safely place a barbell on your shoulders. Please read the barbell safety cues for instructions on how to do this.

2. Plant both feet on the floor slightly further than shoulder-width apart. This is your starting position.

3. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.

4. Exhale. Push through the heels of your feet and extend your legs to return to the starting position.

5. Repeat for the specified number of repetitions.

Superset - 6 mins

Supersets are a time-based circuit. Complete these two exercises for as many laps as possible for a total of 6 minutes.

What you need: Barbell and Dumbbells

Sumo Deadlift (12 repetitions)

1. Holding a barbell with an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor further than hip-width apart. Point both feet slightly outward. This is your starting position.

2. Inhale. Bending from the hips only, allow the barbell to run along the length of your thighs. Once the barbell reaches your knees, bend your knees and allow it to run halfway down the length of your shins. Ensure that you maintain a proud chest and that your head is an extension of your spine.

3. As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the barbell remains in contact with your legs.

4. Repeat for 12 repetitions.

Reverse Lunge And Knee-Up (20 repetitions)

1. Holding a dumbbell in each hand, plant both feet on the floor shoulder-width apart. This is your starting position.

2. Inhale. Carefully take a big step backwards with your right foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.

3. Exhale. Extend both knees and transfer your weight onto your left foot. At the same time, elevate your right foot to bring your knee into your chest.

4. Inhale. Lower your right leg to return to the starting position, but without resting your foot on the mat.

5. Complete 10 repetitions on the same side, before repeating the remaining 10 repetitions on the other side.

Burnout - 60 Secs

As mentioned above, every Kelsey Wells workout has an optional burnout at the end. While you don’t have to do this, it’s a great way to push yourself at the end of your workout to get the most out of it!

What you need: Fitball

Hamstring Curl 

1. Start by lying flat on your back on a yoga mat with your feet elevated on a fitball. Allow your arms to rest by your sides on the mat.

2. Inhale. Using your glutes and hamstrings, gently raise your hips off the floor so that you are resting on your upper back and your body forms one straight line from head to toe. This is your starting position.

3. Exhale. While keeping your feet together and hips elevated, bend your knees to bring your feet in towards your glutes. This movement will cause the fitball to roll in towards you.

4. Inhale. Extend your knees to return to the starting position, ensuring that your hips remain elevated. This movement will cause the fitball to roll away from you.

5. Repeat for 60 seconds.

Are you ready to become your most powerful self?

With Sweat’s 12 Week Challenge beginning on 14 January, now is the time to join Kelsey to become your strongest, most powerful self. 

If you liked this Kelsey Wells workout and want more, be sure to check out these hamstring exercises or tricep workouts. Can’t wait for the Challenge to begin? Download the SWEAT app today and get your first 7 days of PWR training free!