Just For You - Science Based Home Workout

Build maximum strength using minimum equipment. Kelsey Wells’ PWR at Home programme cuts both the fat and the hassle.

- Kelsey Wells

PWR at home is a programme that does pretty much what it says. Released in April, it’s Kelsey’s signature PWR workout, but designed without the bother of hauling yourself to the gym – something Kelsey always recognised a demand for.

After the launch of PWR, she received messages from women, from stay-home mums to students, asking for a workout that didn’t require gym equipment. “I wanted to create a programme to meet these women’s needs, wherever they are at in their lives,” she says.

As for the differences between PWR and PWR at home, the most obvious would be the lack of machines or large range of weights. “But the biggest difference is in the structure,” Kelsey explains. “Instead of pyramid training, PWR at home utilises circuit training. Both programmes are similar in intensity, and are meant to help you burn fat and increase strength, but how you get there is different.”

For a taster, try this condensed version of Kelsey’s PWR at home workout. It may be shorter, but it’s no less demanding, and no less effective in delivering what the programme promises: more strength, more confidence.

ACTIVATION (4 minutes)

COMPLETE AS MANY LAPS OF THE 2 EXERCISES AS YOU CAN IN 4 MINUTES, WITH A 30-SECOND REST BETWEEN LAPS.

1 GLUTE BRIDGE

[A] With a resistance band looped around your lower thighs, lie flat on back on a yoga mat. Bend knees and position feet firmly on the mat, ensuring that they are hip-width apart and your spine is in neutral position. Allow arms to rest by your sides.

[B] Inhale. As you exhale, press heels into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders. inhale. as you exhale, lower spine onto the mat one vertebrae at a time, followed by your pelvis.