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.


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




Jumping Jacks



Rest 30 seconds

Activation 2:

4-minute AMRAP

Bent-Over Reverse Fly

Jump Rope


40 reps

Rest 60 seconds, then move to 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
move to the next exercise.


A circuit of three exercises performed one after the other for as many rounds as possible in eight minutes.


8-Minute AMRAP



Arnold Press


Reverse Lunge with

10 (each side)

Oblique Crunch

12 (each side)

Rest 90 seconds, then move to 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.


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.

STRONG Fitness Magazine is a trusted source of cutting-edge fitness and health information for the modern woman who lives to be fit. STRONG’s sophisticated editorial voice combined with raw, powerful imagery and a modern, athletic design reflect the direction fitness has taken in the last decade.