Kelsey Program PWRExpess ProgramHero HighRes_hero

Intermediate • Strength • 12-Week Program

PWR Express

PWR Express is the perfect strength and endurance training program for those who are short on time but want an efficient way to train.

Kelsey TrainerProfile
Kelsey Wells

I’m Kelsey Wells, creator of the PWR programs and Redefine Fitness. I’ve been a certified personal trainer since 2016, am also certified in pre and postnatal fitness, and I want all women to feel self-acceptance and empowerment with my strength training programs.

  • 12-week program

  • 3-4 weekly workouts

  • 15-20 minute workouts

  • Targeted muscle group splits

  • Fast, efficient strength workouts

Program Overview

If you’re a fan of short workouts but want to feel strong - inside AND out - Kelsey’s PWR Express program is perfect for you. 

There are four 20-minute weekly workouts focusing on different muscle groups, plus cardio sessions to keep you moving throughout the week. Your weekly workouts include:

  • Glutes & Hamstrings

  • Back & Shoulders

  • Chest & Triceps

  • Abs (optional)

In each workout, you’ll perform a series of time-based exercises with short rest breaks in between, before repeating the circuit multiple times. PWR Express is proof that a workout doesn’t need to be long to be effective!


What you’ll need

You only need a few basic pieces of equipment to get started, making this program great for a good home set-up or the gym.

This is the desc for dumbells


Bench/Bench Alternative

Bench/Bench Alternative



Resistance Band

Short Resistance Band

Medicine Ball

Medicine Ball

Ready to try a workout?

Your first week is on us


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