The myth that you need a gym to get stronger is well and truly busted, with some of the most popular YogaFokus programs designed for effective at-home strength training helping the YogaFokus Community build strength anywhere, anytime.
And when YogaFokus trainer Kelsey Wells launched her PWR Strength program, we were inundated with requests for an at-home version, which we’re so proud to say you can now find exclusively in the YogaFokus app!
PWR Strength At Home features three 50-70 minute weekly workouts – Push, Pull, and Glutes & Hamstrings, plus two optional workouts – Core and Glutes & Quads – and weekly cardio sessions to keep you moving. Beginners to lifting would aim to complete three sessions each week with lighter weights, and advanced lifters would aim for 4-5 workouts and heavier weights.
Workouts are structured with a primer, strength section and superset, with 6-15 reps and 3-4 sets per exercise, and this Glutes & Hamstrings workout straight from week 1 is the perfect way to get started.
If you’re unsure how much weight you should lift, try to choose weights that feel challenging but allow you to still maintain proper form for every single rep!
Primer
2 Exercises / 3 Laps
Crab Walk
30 Secs (15 Per Side)
Glute Kickback
30 Secs (15 Per Side)
Strength 1
4 Sets
Deadlift
6 reps for the first 3 sets. 12 reps for the fourth set. 90 seconds rest between each.
Strength 2
4 Sets
Banded Hip Thrust
8 reps for the first 3 sets. 15 reps for the fourth set. 90 seconds rest between each.
Strength 3
4 Sets
Romanian Deadlift
8 reps for the first 3 sets. 15 reps for the fourth set. 90 seconds rest between each.
Strength 4
4 Sets
Goblet Sumo Squat
8 reps for the first 3 sets. 15 reps for the fourth set. 90 seconds rest between each.
Superset (Optional)
2 Exercises / 3 Laps
Negative Hamstring Curl
8 Reps
Weighted Lateral Step-Up
16 Reps (8 Per Side)
Rest
30 Secs
Work out anywhere, anytime with YogaFokus
Ready for your first workout?
Fall in love with at-home training
With PWR Strength At Home, Kelsey has taken all the guesswork out of your at-home strength training journey and created a program that will challenge you to progress from week to week with no need for a gym membership. So, are you ready?