Want to close out 2019 stronger in body and mind? You’ve come to the right place.
This unique PWR workout designed by SWEAT trainer and fitness influencer Kelsey Wells has everything to keep you motivated, from muscle-building set and rep schemes to time-saving trisets, not to mention some pretty legit results.
“PWR is designed for women to help them maximize time and efforts in the gym,” explains Kelsey. “I’ve taken classic and proven weight training techniques and exercises and blended them in a unique way so you have very functional results without having to spend hours working out.”
Here’s how it works: Every PWR workout has 5-6 phases, including the warm-up and cool down—meaning you get an all-encompassing, trainer-built routine in an hour or less. Here, Kelsey gives you a taste of her 36-week program (available with a membership to the SWEAT app) with this full-body resistance training workout that will help get you in your best shape ever.
Before you begin, warm up for five minutes with the cardio of your choice.
PART 1: ACTIVATION
Perform the two first exercises back-to-back for as many rounds as possible (AMRAP) in four minutes. Rest, then move to the next activation.
Activation 1: 4-minute AMRAP |
|
| ||
|---|---|---|---|---|
| Push-Up Jumping Jacks | 10 40 | ||
Rest 30 seconds | ||||
Activation 2: 4-minute AMRAP | Bent-Over Reverse Fly Jump Rope | 15 40 reps | ||
Rest 60 seconds, then move to Part 2: Pyramids | ||||
PART 2: PYRAMIDS
Three individual exercises performed for four sets, with a 30-second rest between each set, where the aim is to increase the weight as the reps drop with each set.
Each pyramid will follow the same set/rep protocol. | |
|---|---|
Pyramid 1: Barbell Sumo Squat Pyramid 2: Barbell Bent-Over Row Pyramid 3: Barbell Deadlift | Set 1 - 12 reps |
Rest 30 seconds | |
Set 2 - 10 reps | |
Rest 30 Seconds | |
Set 3 - 8 reps | |
Rest 30 seconds | |
Set 4 - 6 reps | |
Rest 60 seconds then | |
PART 3: TRI-SET
A circuit of three exercises performed one after the other for as many rounds as possible in eight minutes.
Tri-Set: 8-Minute AMRAP | Exercise |
| |
|---|---|---|---|
| Arnold Press | 12 | |
Reverse Lunge with | 10 (each side) | ||
Oblique Crunch | 12 (each side) | ||
Rest 90 seconds, then move to Part 4: Burnout | |||
PART 4: BURNOUT
Two 60-second sets (one exercise each) to burn out particular muscle groups at the end of the workout.
Burnout 1 | Plank - 60 seconds |
|---|---|
Rest 30 seconds | |
Burnout 2 | Jump Squat - 60 seconds |
Barbell Sumo Squat
Stand with a loaded barbell across your traps. Place feet very wide apart with toes slightly turned out. Bend your knees and push your hips back to lower into a squat. Return to the starting position and repeat.
Barbell Bent-Over Row
Hold a barbell with an overhand, shoulder-width grip. Hinge from the hips and lower your torso to parallel to the ground, and extend your arms (A). Bend your arms and pull the weight to your body, keeping your back flat (B). Lower back down and repeat for all reps.
Barbell Deadlift
Stand at a loaded barbell on the ground with feet hip-width apart. With a flat back, bend down and grasp the bar on either side of your knees (A). Extend your hips and knees and pull the barbell up the front of your legs, keeping your arms straight (B). Reverse the motion, beginning by hinging at the hips, to lower back down. Repeat for all reps.
Arnold Press
Stand holding dumbbells at chin-height, palms facing in, with arms bent (A). Keep your elbows bent and rotate your wrists outward so your arms form 90-degree angles (B). Press the weights straight overhead (C). Reverse the motion to the starting position and repeat for all reps.
Reverse Lunge with Knee-Up
Stand holding dumbbells at your sides. Take a big step back with your right foot and lower into a lunge (A). Push off your back foot to return to standing and simultaneously bring the right knee up in front of you (B). Immediately lower back into the lunge. Complete all reps on this side then switch legs.
Oblique Crunch
Stand holding a kettlebell in one hand down at your side and place your other hand behind your head. Lower the kettlebell towards the floor. Raise back up, contracting your obliques on the opposite side. Complete all reps then switch sides.
Plank
Place your forearms on the floor with shoulders stacked over your elbows and extend your legs straight out behind you. Engage your core by pulling your navel towards your spine. Hold for 60 seconds.
Jump Squat
From standing, bend your knees and lower into a squat (A). Extend your legs and explode upwards, thrusting your arms downward for momentum (B). Land with soft knees and immediately repeat. Continue for 60 seconds.
