I’ve been consistent with at-home workouts for the past few years. While I love going to a studio from time to time, I find that my routine works best if I’m following a workout plan that I can do at home. It saves time, and I’m less likely to skip a workout when things are busy. After about a year of using the Tone It Up app, I decided to switch things up and try the PWR at Home workout program from Kelsey Wells. I got a lot of questions about it on Instagram, so I decided to share a full review!

Liz on a yoga mat

What is PWR?

PWR is the workout program developed by Kelsey Wells. The PWR plan was originally a workout plan for the gym, but Kelsey recently released a program that can be done at home. The workouts are hosted on the Sweat app, the same app that Kayla Itsines has for her BBG workout program.

What does PWR at-home workout program include?

Once you sign up for the Sweat app, you can choose your program. You can either start with the PWR at home beginner plan or jump right into week 1. If you’re just starting out, I recommended trying the beginner plan, although I tried both and didn’t notice a huge difference in intensity.

There are three workouts to complete each week, and then you’re supposed to do “LISS” (low impact steady-state cardio) on the off days. The app will walk you through each circuit, although it’s not a workout video.

Kelsey Wells PWR App

What equipment do I need for PWR at home?

The app requires some equipment. You’ll need a yoga mat, dumbells, a kettlebell, a resistance band, and a bench. (I used a chair or a small table.) The main thing I noticed was that I needed to use heavier weights than what I normally use. I do a lot of workouts that are low weight/hight repetitions, but this program encouraged me to use heavier weights. The heaviest dumbells I have at home were 12lb, but if I had stayed with the program, I think I would have purchased 15lb dumbells.


With each workout, you can scroll over to see what equipment is needed before you begin.

kelsey wells PWR at home equipment

What are the PWR at-home workouts like? 

Each workout takes 35-40 minutes. Here’s what the format looks like:

  • Activation 1:  2 exercises, 4 minutes total
  • Activation 2: 2 exercises, 4 minutes total
  • Circuit 1- 3 exercises for 3 rounds
  • Superset 1- 2 exercises, 6 minutes total
  • Superset 2- 2 exercises, 6 minutes total
  • Cooldown- 5-10 minutes

Kelsey Wells PWR

There were usually a few cardio moves (mountain climbers, burpees, etc.), but the focus was more on weight training. Some of the moves are timed, and some are based on the number of reps. In some circuits, there are rest periods built into the circuit. Occasionally, these rests felt a little unnecessary, and I’d skip through them. It doesn’t shorten the overall workout time, though.

What does the app look like?

Here’s a quick video to show you what you can expect in the Sweat app:



Is the PWR at home app effective?

Like most programs, you get out what you put in. I used it for about a month and didn’t notice any changes, but I was already in a regular workout routine. I do think this is an effective style of workout and as long as you push yourself and use heavy weights, I think you’ll see results.

The workouts reminded me a lot of the BBG workouts from Kayla Itsines, although they were slightly longer and had a little less cardio. If you like that style, but you want to try something new, this could be a good option!

Kelsey Wells PWR app

Would I recommend the PWR at home program?

Last summer, I completed my personal training certification through the National Academy of Sports Medicine, so I feel like I have a pretty good handle on workouts and fitness programs. Overall, the PWR at home program is easy to follow. It takes the guesswork out of training. If you need to be told exactly what to do, this app might be perfect for you. However, if you’re brand new to fitness, it can be dangerous to start with a program like this, with no oversight from a trainer. The risk of injury can be high if you’re performing complex moves with no one to demonstrate them and ensure you’re doing them correctly. 

My other complaint? I got bored really quickly. After getting used to the bubbly, peppy videos from Tone It Up and Blogilates, following these circuit workouts felt monotonous. Even though the workouts weren’t much longer than what I usually do, it felt like it was dragging on for hours.

After I tried out the app for a few weeks, I ended up going back to the Tone It Up workouts. You can read why I love the Tone It Up workout app here!

Do you like working out at home?