PWR Basics
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PWR is a gym based workout created by Kelsey Wells that is found in the SWEAT App. She is an American trainer whose emphasis is on building muscle. While there are some plyometrics and HIIT type activites, there are way less than BBG. You will spend much of the workouts targeting specific muscle groups and building strength. I mean, look at Kelsey, she’s ripped.
I was first introduced to the SWEAT app (this is an app you purchase for 120 dollars/yr or 20 dollars/month…best purchase of my life) when I decided to do BBG. After 8 months I switched to PWR because I was tired of jumping. Plus, I really liked the muscular build the girls following her program achieved.
Per usual, I didn’t really understand what to expect until I did it. So I’ve written this post to help others, like me, know what they are getting into… because switching programs in the app to see for yourself is just too hard sometimes. Haha!
The Structure of the Program
PWR is composed of 3 parts beginning with “Activation,” followed by “Pyramids,” and ending with “Supersets.” As you get further into the program, you will also have the option to complete “burnouts.” The workout will take you anywhere between 40-55 minutes to complete. There is an optional warm-up and cool-down.
Activation
Activation is 8 minutes of the program. It is 2, 4-minute circuits consisting of 2 exercises. Each exercise has a set number of reps to complete before moving to the next move. Then, you start back with the first exercise with no rest in between. You keep repeating the two exercises until the timer runs out.
There is no guide telling you how many times you are supposed to complete the circuit before time runs out. Just move at your own pace, making sure to have proper form.
In between the first activation and the next activation is a 1 minute break. The structure of the second activation is the same as the first one with 2 new moves. When finished, you get a 30 second rest before beginning the Pyramids.
Pyramids
Pyramids have 3 exercises and are usually a weight lifting move that you complete in sets before moving onto the next pyramid move. For example, on leg day you could have bench press, Bulgarian split squats, and leg press.
The first exercise is completed in descending reps. For instance you will have to squat 15 reps – 30 second rest – squat 12 reps- 30 second rest -squat 10 reps – 30 second rest – squat 10 reps – finished. The last two pyramid moves you usually do in 12/10/10 reps. You do one exercise with all the reps before moving to the next exercise.
Supersets
After you have completed the pyramids, you get a short break, and then you begin supersets. Supersets are 6 minutes long and consist of two supersets for a total of 12 minutes of the program. The first superset will be 2 moves with a 30 second rest after you complete the first two moves. Then you start the two moves over and continue like this until the 6 minutes run out.
For example, you might have to do 12 flys and 10 pushups, 30 break, repeat until the timer runs out. By the end you might have completed 36 chest flies and 30 push-ups in the 6 minute superset.
There is a small break, and then you begin the second superset which consists of 2 new moves completed in the same fashion. When that is over, you will then have the option to begin the “Cool Down” which is stretching, or complete 2 “Burnouts”. This just depends on how far you are into the program.
Burnouts
You will have the option to complete “Burnouts” beginning in week 5 and continuing the rest of the program. Burnouts are 2 exercises that are 1 minute each. For instance on an ab day, you could do leg raises for one minute straight, take a short break and do sit-ups for another minute. Then you will be done and able to cool-down.
I complete burnouts about 50% of the time. If I like the exercise, I do it. When I don’t like the exercise, I convince myself that I am just too tired for such nonsense and go straight to cool down.
Workouts
At the start of PWR, you will get 3 required workouts with the choice of completing 1 optional workout. As the program progresses, you will have 4 required workouts, with 2 optional workouts available.
PWR 1.0 is a 12 week program.
Here are the workouts you can expect:
PWR 1.0 Weeks 1-4: the workouts are “Chest & Triceps”, “Back & Biceps”, “Legs & Abs”, “Back & Shoulders”, and an optional “Arms & abs”.
PWR 1.0 weeks 5-week 8: the workouts are “Chest & Triceps”, “Legs”, “Back & Shoulders”, “Arms & Abs”, and the new optional workout will become “Abs”.
Finally in weeks 9-12: the workouts are “Chest & Triceps”, “Legs”, “Back & Shoulders”, “Arms & Abs”. There is another optional workout introduced, so you will now how two optional workouts: “Glutes & Hamstrings” and “Abs”
I try to do all the optional workouts because the girls I follow do, and their muscle tone is perfection. Don’t feel bad if you don’t have the desire to do them. You will still get amazing results doing the 4 workouts a week.
LISS: A Key Component
Along with BBG, the other main part of PWR is something called LISS. The PWR program expects you to do the three-four required workouts (depending in how far you are in the program), and then do LISS 2 days a week.
LISS is seriously just a walk for thirty minutes straight. Not a power walk, any walk as long as you walk the entire time with no breaks. A walk through the woods or in a neighborhood with a good friend, biking, pushing a stroller, or even running are all forms of LISS. It just has to be low intensity and sustained.
My LISS workouts were more challenging to complete while doing PWR at first because I felt like I spent too much time at the gym already. I am now running and biking 4 days a week for my LISS. I just finally came to terms with the fact that I’ll have to wake up at 5 to get it all in…I’ll never be happy about that.
How to choose your program in the SWEAT App
Beginner Program
As with BBG, there is a beginner program to introduce you to PWR. Since I began PWR after 8 months of BBG, I skipped it. The program will automatically start you in the beginner program, so make sure to change it to PWR 1.0 week 1 if you are in good shape.
PWR 1.0 – how to find your program
Here is how to find your program. Go to the icon in the upper right hand corner (it is a person… you are supposed to put your picture there, but I don’t have time for that). Select the second option which is “manage my program.” Under “select program” choose PWR. It will now automatically start you in the beginner program. If you are already in good shape, click on “select week” and scroll down. If you scroll down you will see the option of PWR 1.0 Week 1. Select that and it will take you into the program.
Do I need Equipment?
Yes. Not only do you need equipment, you probably need a gym membership. That is unless you have a very impressive home gym! Besides free weights and a power rack, you need machines.
Even with a gym membership, I also purchased these to follow all the moves in PWR 1.0. (My gym does have any so I bring them with me.)
You could theoretically modify all the moves that require machines. But seriously, I’m not even sure that is possible and I love modifying moves. If you want to go that route, I’d just do PWR at home. It is also a strength based, weight lifting program. I have never tried it, but my friend does it and loves it. She has definitely gotten stronger!
Conclusion
PWR is, hands down, my favorite workout I have tried in the SWEAT app. I LOVE it. The strength I have gained is obvious and I don’t have a hard time getting to the gym to complete it because of how much I love it.
This is the right program for you if
You don’t mind spending an hour, 3-6 times a week working out
You can afford a gym membership/have access to a gym
Don’t enjoy jumping or doing so many plyometrics
Enjoy weight lifting and gaining muscles
If those things don’t apply to you, try BBG or PWR at home.
I hope this gives you some insight into PWR. It’s hard to understand a program until you have truly experienced it. If you have any more questions, let me know and I’ll try to help you. Also, if you decide to do PWR, let me know how you like it. Tag your workouts with #momgrowsup on Instagram so I can cheer you on. Lastly, good luck. If I can do this, anyone can!
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