PWR At Home 3.0 Full Body Strength Workout

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August 19, 2020 - Updated August 19, 2020

PWR At Home 3.0 Full Body Strength Workout - Hero image

With Kelsey Wells' PWR at Home 3.0 program, you can now be in your power for 48 consecutive weeks, in the comfort of your home. 

This at-home strength training program will help you to achieve your fitness goals even if you’re not lifting weights at the gym. In Kelsey’s PWR at Home program each workout session takes around 40 minutes, using basic home gym equipment for resistance. 

PWR at Home 3.0 follows the same structure of the previous weeks, with a new feature of an extended cardio burnout to push you that little bit further — in this workout, your cardio burnout is a half burpee. 

Try this powerful full body workout

To do this full body strength workout, you’ll need a fitball, dumbbells, a resistance band or recovery band, and a bench. And if you don’t have dumbbells or a bench, you can modify these exercises using just bands to provide variable resistance for each exercise. 

Simply anchor the band with your bodyweight to provide resistance in the direction you will push against. For example, to do a bench press with a resistance band, position the band under your shoulders as you lie on the floor, with one end in each hand. Then press up against the resistance band for each repetition. 

Similarly, for bench jumps, you can substitute a chair or other stable object to complete the exercise. 

Before you begin, take a few moments to warm up your body and get the blood flowing. 

Activation 1

2 Exercises / 4 minutes

Band Pull-Aparts

20 REPS 10 Per Side

Activation 2

2 Exercises / 4 minutes

Inchworm & Push-Up

20 REPS 10 Per Side

Superset 1

2 Exercises / 3 Laps

Hamstring Curl

10 REPS 5 Per Side

Superset 2

2 Exercises / 3 Laps

Bench Press



3 Exercises / 3 Laps

Squat Thruster



3 Exercises

Tricep Extension


Work out anywhere, anytime with Sweat

Ready for your first workout?

After your workout, take a moment to feel proud of what you’ve achieved — then continue your fitness journey by scheduling your next workout in the Sweat app

You can empower yourself with strength training at home

It isn’t where you train, it’s why. 

You can continue to empower yourself with fitness, even when you are working out at home

Find the guidance you need on your fitness journey and be motivated to train with the Sweat Community — when you’re training at home, you aren’t training alone!

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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