PWR at Home 3.0 Full Body Strength Workout
With Kelsey Wells' PWR at Home 3.0 program, you can now be in your power for 40 consecutive weeks, in the comfort of your home.
This at-home strength training program will help you to achieve your fitness goals even if you’re not lifting weights at the gym. In Kelsey’s PWR at Home program each workout session takes around 40 minutes, using basic home gym equipment for resistance.
PWR at Home 3.0 follows the same structure of the previous weeks, with a new feature of an extended cardio burnout to push you that little bit further — in this workout, your cardio burnout is a half burpee.
Try this powerful full body workout
To do this full body strength workout, you’ll need a fitball, dumbbells, a resistance band or recovery band, and a bench. And if you don’t have dumbbells or a bench, you can modify these exercises using just bands to provide variable resistance for each exercise.
Simply anchor the band with your bodyweight to provide resistance in the direction you will push against. For example, to do a bench press with a resistance band, position the band under your shoulders as you lie on the floor, with one end in each hand. Then press up against the resistance band for each repetition.
Similarly, for bench jumps, you can substitute a chair or other stable object to complete the exercise.
Before you begin, take a few moments to warm up your body and get the blood flowing.
1. Band Pull-Aparts
2. Bear Crawl
20 REPS 10 Per Side
1. Inchworm & Push-Up
2. Plank & Shoulder Tap
20 REPS 10 Per Side
1. Hamstring Curl
2. Spider Push-Up
10 REPS 5 Per Side
1. Bench Press
2. Bench Hop
1. Squat Thruster
3. In & Out Plank
5. Jump Lunge
1. Tricep Extension
5. Half Burpee
After your workout, take a moment to feel proud of what you’ve achieved — then continue your fitness journey by scheduling your next workout in the SWEAT app.
You can empower yourself with strength training at home
It isn’t where you train, it’s why.
You can continue to empower yourself with fitness, even when you are working out at home.
Find the guidance you need on your fitness journey and be motivated to train with the SWEAT Community — when you’re training at home, you aren’t training alone!
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.