Kelsey Wells new Zero Equipment program can be done literally anywhere

·Features and Health Editor
·5-min read

Sweat trainer and fitness queen Kelsey Wells has released a brand new Zero Equipment workout program that you can literally do anywhere - and we’ve got a sneak peek for you.

“With the global pandemic, I felt a huge responsibility and need to create a program that women could do anywhere with no equipment,” Kelsey says.

Kelsey’s new PWR Zero Equipment program condenses her signature 40-50 minute PWR style workouts into shorter bodyweight only sessions that are all under 30 minutes.

kelsey wells
Kelsey Wells has launched a new zero equipment program. Photo: Instagram/Supplied

Designed to be completed in a small space, the program allows people to train effectively through the combination of bodyweight strength and high intensity exercises that target all major muscle groups to help increase strength and improve overall fitness.

All workouts consist of bodyweight and cardio exercises with varying focuses on compound movements, core strength, stability and plyometrics to target all major muscle groups.

The program also offers new 15-minute express glutes and abs workouts to give people more choice and variety in their weekly fitness routine.

“Every woman’s approach to fitness is different and everyone has a day one - my fitness journey began at home with quick workouts and no equipment,” Kelsey explains.

“My hope with PWR Zero Equipment is to help more women find the motivation to make a start with their fitness. All you have to worry about is showing up and putting in the effort, one day at a time.”

Check out the video for a lower body workout that will take you less than 20 minutes!

Exercise breakdown

Warm up

Kelsey recommends taking a few minutes to warm-up prior to working out. 3-5 minutes of cardio, such as jogging in place or skipping, will help increase your heart rate and help warm up your muscles for your session.

Activation - complete both exercises then rest for 30 seconds, continue for six minutes

Glute Bridge & Opening - 15 reps

Step 1: Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.

Step 2: Inhale. Exhale. Press your heels into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.

Step 3: Inhale. While keeping your hips raised and your glutes activated, open your knees outwards.

Step 4: Draw your knees inwards until they are hip-width apart.

Step 5: Exhale. Lower your spine onto the mat one vertebrae at a time, followed by your pelvis.

High Knees - 30 reps

Step 1: Plant both feet on the floor slightly further than shoulder-width apart. Keeping your weight on your left foot, bend your right leg to bring your knee into your chest.

Step 2: Lower your right leg and plant your foot on the floor. Keeping your weight on your right leg, bend your left leg to bring your knee into your chest.

Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other.

Superset - complete both exercises then rest for 1 minute, complete three laps

Single-Leg Romanian Deadlift - 20 reps (10 per side)

Step 1: Plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2: Inhale. Bend your left knee slightly and set this as a fixed angle. Without changing the angle of your left knee, hinge forwards from your hips until your torso is parallel to the floor, extending your right leg behind you. At the same time, extend your arms towards the floor. Ensure that you keep your hips level, maintain a proud chest and that your head is an extension of your spine. You should feel tension in your left hamstring (back of your leg).

Step 3: Exhale. Push through your left heel and, using your glute and hamstrings, extend your hips to return to the starting position.

Reverse Lunge Knee Up - 20 reps (10 per side)

Step 1: Plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2: Inhale. Carefully take a big step backwards with your right foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.

Step 3: Exhale. Extend both knees and transfer your weight onto your left foot. At the same time, elevate your right foot to bring your knee into your chest.

Step 4: Inhale. Lower your right leg to return to the starting position, but without resting your foot on the mat.


Squat Pulse - 60 seconds

Step 1: Plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2: Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips. This is called full squat position.

Step 3: Exhale. Push through your heels and extend your legs slightly.

Step 4: Bend your knees again to return to full squat position.

Cool down

Kelsey recommends completing a cool down session after your workout. 3-5 minutes of walking will help to slowly lower your heart rate to normal levels and help your body to cool down after a workout. You might also like to complete some static stretching as part of your cool down.

Kelsey’s PWR Zero Equipment program is available exclusively in the SWEAT app.

Click here to sign up to our daily newsletter to get all the latest news and hacks. Or if you have a story tip, email us at

Our goal is to create a safe and engaging place for users to connect over interests and passions. In order to improve our community experience, we are temporarily suspending article commenting