Beginner-Intermediate • Strength • 16-Week Program
PWR Zero
No gym? No problem. If you’re looking for a progressive bodyweight strength training program or want a way to train with Kelsey Wells that doesn’t involve any equipment, PWR Zero is where it’s at. This program is designed to build overall strength and lean muscle, with targeted workouts for particular muscle groups.
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.
16-week program
Two optional foundation weeks
3-4 weekly no-equipment workouts
25-minute workouts
Build strength with bodyweight workouts
Program Overview
PWR Zero is perfect for beginner or intermediate fitness levels with workouts that will build your strength and fitness without any equipment. Whether you’re at home, on holiday, on a work trip, or simply at a busy gym and there isn’t much equipment available - PWR Zero could be exactly what you need.
Kelsey is a strong believer that you can build your strength and fitness with the most well-equipped gym, or the absolute bare minimum. Equipment should never be a dealbreaker when it comes to your health and fitness.
PWR Zero is made up of four optional beginner weeks, followed by two 6-week training blocks. In the four foundational weeks, there are three weekly workouts designed to build your confidence with the format, exercises and training style. During these weeks, the timing structure involves 30 seconds of work, followed by 10 seconds of rest. Workouts are structured with a muscle activation, superset, bodyweight circuit and burnout.
In Block 1 (weeks 1-6), your weekly workouts increase from three to four. The exercise complexity also increases and the timing structure changes to 40 seconds of work followed by 10 seconds of rest.
In Block 2 (weeks 7-12), your weekly workouts remain as four but the exercise complexity continues to increase and the timing structure also changes to 50 seconds of work followed by 10 seconds of rest. Alongside the change in timing, Kelsey gradually increases the exercise complexity throughout the program to keep you challenged and making progress. In each week, there are also optional 12-15 minute Express workouts if you’re running low on time or want something extra.
Weekly workouts include:
Upper Body
Lower Body
Full Body
Abs
Express Glutes (optional)
Express Abs (optional)
Equipment
What you’ll need
This program requires nothing except yourself (and perhaps a yoga mat!).
Yoga Mat
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