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What to Expect From the PWR Program

What to Expect From the PWR Program

SWEAT sweat.com

What to Expect From the PWR Program
What to Expect From the PWR Program

I'm so excited about this year's 12-Week Challenge with Sweat! I had found out about Kayla Itsines’ Bikini Body Guide a long time ago, and although I knew it was a 12-week guide, I had no idea that every year Sweat hosts a 12-Week Challenge that really kick starts the programs with a whole fitness community! What I'm most excited about this year is that it extends beyond just the original BBG and includes other programs such as BAM (Body And Mind), BBG Stronger, PWR Post-Pregnancy, and PWR (Power). This year, I've chosen to focus on PWR for 12 weeks. If you've seen the program but aren't sure what to expect or if you should choose it, keep reading!

When I first saw the PWR program, it looked strictly like a weightlifting program. I thought it would focus on heavy weights and basically be a powerlifting program. When I looked further into it, PWR was is a great blend of circuit training (like BBG) and medium to high repetitions that would build lean muscle and strength. After trying it out for a week, I felt so many of my muscles working, and I knew it would help me to achieve an increase of lean muscle!

In the first few weeks of the program, PWR has 4 resistance workouts per week (Chest & Triceps, Legs & Abs, Back & Shoulders, and Arms & Abs) - as you progress through the program, the number of sessions will increase. Between the resistance workouts, you can do cardio (either LISS or HIIT). Here is the format you can expect from the PWR program (more details after):
 

Activation (8 minutes):
4-minute activation circuit 
4-minute activation circuit
 

Pyramid Training (10-20 minutes):
4 sets of increasing weights/decreasing reps
3 sets of increasing weights/decreasing reps
3 sets of increasing weights/decreasing reps
 

Supersets (12 minutes):
6-minute superset 
6-minute superset 
 

The PWR program starts out with a 4-minute Activation circuit consisting of two exercises. There is no rest during the 4 minutes, but it's great way to warm up the muscle group you're working out that day and for getting your heart rate up! After the first Activation circuit, you have a rest period of 30 seconds before starting on the second 4-minute circuit. It is very reminiscent of the BBG circuits!

After Activation is completed, you rest for 1 minute before going into your Pyramid training. Pyramid training focuses on increasing your weights as the reps decrease each set. For example, for chest presses, Pyramid would look like this:

15 reps
30 second rest / increase weights
12 reps
30 second rest / increase weights
10 reps
30 second rest / increase weights
10 reps

At the end of the Pyramid, you rest for 1 minute and then move on to the next one until you have completed all three. 

After your Pyramids, you rest for 1 minute before you go into two 6-minute Supersets. Each Superset consists of 2 exercises. You rest for 30 seconds after completing the 2 exercises, repeating the two exercises again until the 6-minute timer is up. After a 1 minute break, you move onto the second Superset for another 6 minutes.

PWR finishes with a 5 minute cool down which is a great way to catch your breath, reflect on a solid sweat session and kickstart the recovery process.

For a little extra something PWR includes an optional Burnout  following the Supersets to REALLY help you feel the burn at the end of your workout! This is available from week 5 onwards!

Overall, my muscles are fatigued by the end of it, and it's a great workout, particularly for the time spent! The Supersets are a great way to keep workouts short but still have an impact on your muscles. If you're thinking of doing the Sweat 12-Week Challenge or any 12-week program, give PWR a try!
 

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