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PWR at Home 3.0 Full Body Strength Workout

SWEAT sweat.com

PWR at Home 3.0 Full Body Strength Workout
PWR at Home 3.0 Workout By Kelsey Wells

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. 

Activation 1 2 Exercises / 4 minutes

1. Band Pull-Aparts

15 REPS


2. Bear Crawl

20 REPS 10 Per Side


Activation 2 2 Exercises / 4 minutes

1. Inchworm & Push-Up

10 REPS


2. Plank & Shoulder Tap

20 REPS 10 Per Side


Superset 1 2 Exercises / 3 Laps

1. Hamstring Curl

12 REPS


2. Spider Push-Up

10 REPS 5 Per Side


Superset 2 2 Exercises / 3 Laps

1. Bench Press

12 REPS


2. Bench Hop

20 REPS


Circuit 3 Exercises / 3 Laps

1. Squat Thruster

50 SECS


3. In & Out Plank

50 SECS


5. Jump Lunge

50 SECS


Burnout 3 Exercises

1. Tricep Extension

60 SECS


3. Pike

60 SECS


5. Half Burpee

60 SECS


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.

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