You Only Need a Set of Dumbbells for This PWR Fitness Workout By Kelsey Wells

This simple arms and abs routine is part of her new PWR fitness program, PWR at Home, available on the SWEAT app.

photo of sweat app instructor kelsey wells doing an arms exercise with dumbbells
Photo: Instagram/@kelseywells.

There's nothing like crushing a long workout in the gym, especially when you have all sorts of great equipment right at your fingertips. But sometimes it just isn't feasible to dedicate a full hour of your time to the process — or maybe you just feel better working out at home (makes sense!). If you'd rather skip the gym entirely, personal trainer Kelsey Wells — the instructor behind the PWR fitness series on Kayla Itsines' SWEAT app — has a program made for you. The PWR at Home program is perfect for getting strong with a limited amount of equipment.

Like her original PWR fitness program, PWR at Home is all about sculpting muscle and building strength — but the workouts are much more accessible than previous iterations, for which access to a full-stocked gym space was a prerequisite. (

"Maybe you don't have access to a gym or simply prefer not to train there, but every single day since releasing PWR I have had requests for this, and I HEAR YOU," shared Wells in an Instagram post. "Now, with my PWR at Home Program, I am officially bringing my signature weight-training style PWR out of the gym and into your homes. You do not need a gym membership or a wide variety of weights," she elaborates.

To give you a peek into what these at-home PWR fitness workouts look like, Wells posted a video of herself doing two supersets of a killer arms and abs workout that can be done anywhere. The best part? All you need is a set of dumbbells to get started. Follow Kelsey's lead whenever you're short on time, but still looking to get your heart rate up. (And when you're done, check out these four lower-body toning exercises.)

Superset 1

Biceps Curl

A. Stand with feet hips-width apart, knees softly bent and core engaged. Grip dumbbells tightly with wrists in line with forearms, forming a straight line from knuckles to elbows.

B. Curl dumbells up toward shoulders, while keeping elbows tight to sides.

C. Reverse movement, bringing weights back down to sides slowly, and repeat.

Do 15 reps.

Single-Arm and -Leg Jackknife

A. Start lying on the floor with arms wide at sides. Keeping both arms and legs straight, swiftly lift right leg and left arm off the ground to meet at the top.

B. Return leg and arm to the floor, then repeat for allotted reps on the same side. Switch sides; repeat.

Do 10 reps on each side.

Rest for 30 seconds.

Superset 2

Triceps Kickback

A. Hold dumbbells in each hand and maintain a soft bend in the knees, then hinge forward at hips.

B. Bend elbows and bring weights up to chest (as if at the top of a biceps curl), then extend arms, bringing weights back behind hips. Maintain tight elbows.

C. Squeeze at the top of the movement, then return arms to starting position and repeat.

Do 12 reps.

Plank and Drag

A. Start in a high, straight-arm plank position with palms directly under shoulders, forming a straight line from head to heels. Place one dumbbell on the floor outside right palm.

B. Reach under chest with left hand to grab the dumbbell and slide it across and under body, landing on opposite side of the body. Try not to swing or dip hips while sliding.

C. Using right hand, reach under chest to again grab the dumbbell and slide it back to its original position. Continue alternating.

Do 16 reps.

Repeat each superset as many times as possible for a total of six minutes.

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