Discover The PWR Of Bodyweight Strength Training

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November 13, 2023

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Not too long ago, the entire world was thrown into a spin with the Covid-19 pandemic, and workout routines across the globe hit a major roadblock. People needed a new solution to stay active, stat. 

“Suddenly, most of the world had no gym access and so many women were looking for a no-equipment training program they could do anywhere,” says Sweat trainer Kelsey Wells. 

A key part of Kelsey’s fitness philosophy as a trainer is meeting you where you’re at, whether we’re talking about your fitness level, lifestyle, goals or equipment access, and this time was no different. 

Using the bodyweight exercises she had already filmed for the Sweat app, Kelsey created PWR Zero, her zero-equipment training program that you can do anywhere, anytime.

Over 1.4 million PWR Zero workouts have been completed since its initial release (during the pandemic and beyond!), but Kelsey always knew she had bigger plans for this program. After filming a more extensive range of bodyweight exercises she loves and uses herself, you can now enjoy them in PWR Zero - refreshed and remastered with the addition of six brand-new weeks. 

“As a trainer, it’s so important to me that all of my programming is based in exercise science. With the added filmed bodyweight exercises, PWR Zero now builds more gradually and includes a highly-requested extension, making it the masterpiece I always dreamed of it being.”

This is bodyweight strength training, better than ever. 

What can you expect in PWR Zero?

PWR Zero is a 16-week bodyweight strength training program that doesn't require equipment, and is designed to help you progress in your cardio fitness, balance and stability, and strength goals over the course of each training block - because equipment shouldn’t be a dealbreaker when it comes to fitness.

Broken up into four beginner weeks and two 6-week training blocks, workouts include strength-building supersets and challenging fitness circuits that focus on your upper body, lower body, full body and abs for a targeted approach to your training. The program also features two optional express workouts each week to mix things up or if you want something extra.

PWR Zero sessions are structured to improve your strength and fitness in a similar way to Kelsey’s popular PWR at Home strength training program, with a muscle activation, superset, circuit and burnout. Workouts typically take around 25 minutes to complete, alongside optional express workouts that take less than 15 minutes.

If you’re a Sweat member and you’re currently in the middle of PWR Zero or you’ve tried it before, Kelsey has not only designed a brand-new six weeks of training (aka Block 2), but also completely refreshed the existing 10 weeks of programming with new exercises. 

Previously, the program also had the same timing structure throughout, but now the Foundational weeks, Block 1 and Block 2 have a different timing format that gets progressively more difficult. Kelsey felt the Foundational weeks were too advanced for true beginners and making this program accessible for all levels was a big priority.

Ready to try it? All you need is your body, your mindset, and 25 minutes. 

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How does the program progress if it’s bodyweight only?

Kelsey has designed PWR Zero to make sure you’re still progressing and feeling challenged throughout all 16 weeks - without a single piece of equipment. 

  • The four optional beginner weeks are designed to build your confidence with the format, exercises and training style. During these weeks, ​​there are three weekly workouts and the timing structure of the circuit involves 30 seconds of work, followed by 10 seconds of rest. 

  • In Block 1 (weeks 1-6), your weekly workouts increase from three to four. The exercise complexity also increases and the circuit timing structure changes to 40 seconds of work followed by 10 seconds of rest. 

  • Block 2 (weeks 7-12), your weekly workouts remain as four but the exercise complexity continues to increase and the circuit timing structure also changes to 50 seconds of work followed by 10 seconds of rest. 

What equipment will you need? 

Hmmm… a yoga mat if you feel like it?

But seriously, you don’t need anything but yourself. Nothing. Nada. That’s the beauty of PWR Zero. 

As easy as it is to get started with this program, that doesn’t necessarily mean the workouts themselves are easy. Never underestimate the PWR of a workout with just you and your body.

How are Kelsey’s other PWR programs different to PWR Zero?

The obvious difference that sets Kelsey’s other PWR programs apart is the inclusion of equipment - from free weights such as dumbbells, kettlebells and barbells to large gym machines. The equipment needed for Kelsey’s other 10 programs varies, however this is her only bodyweight training program.

Kelsey’s PWR Zero program is incredibly popular as a standalone program, but if you’re keen to eventually progress to one of her other programs, PWR Zero is a great place to start to get into a regular exercise routine.

Work out anywhere, anytime with Sweat

Ready for your first workout?

Ready to begin your bodyweight strength training journey with Kelsey Wells today? PWR Zero is available now exclusively in the Sweat app. If you’re not a member, kickstart your journey with a 7-day free trial!

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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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