exercises
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Sweat - sweat.com
If you want to build your confidence and train with me in the gym, my High Intensity Strength with Kayla program (formerly BBG Stronger) can help take your strength to another level!
Each workout takes around 30 minutes to complete and includes rep-based supersets to build your strength, followed by time-based trisets to challenge your fitness.
The workouts use a combination of large gym equipment, free weights and bodyweight exercises, designed to give you an effective workout in a short amount of time. You’ll learn how to lift weights and become stronger — inside and out!
Get ready to train your full body in this High Intensity Strength workout from Week 4.
High Intensity Strength with Kayla workout
I’ve slowly introduced machines and larger equipment to the workouts as you progress through my High Intensity Strength program — so you can feel confident as your strength improves! To prepare for this full-body workout you’ll need to set up the cable machine, a barbell, a pair of dumbbells and a kettlebell.
I’ve made sure the exercises only use each piece of equipment for a short period of time so you don’t need to worry about holding the equipment for too long in a busy gym.
Always remember to warm up before a weights workout to help your body move better and reduce the chance of injury — now let’s do this!
Circuit 1 2 Exercises / 3 Laps
1. Lunge & Row
20 REPS
2. Chest Fly
12 REPS
Circuit 2 2 Exercises / 3 Laps
1. Straight-Leg Deadlift
12 REPS
2. Front Raise
12 REPS
Circuit 3 3 Exercises / 3 Laps
1. Goblet Squat
40 SECS
2. Side Plank & Rotation
40 SECS 20 Per Side
3. Burpee
40 SECS
Circuit 4 3 Exercises / 3 Laps
1. Curl & Press
40 SECS
2. Straight-Leg Sit-Up
40 SECS
3. Wide Mountain Climber
40 SECS
This workout begins with two rep-based supersets to build your strength. During each superset, you’ll complete two exercises followed by a 30-second rest break, and repeat this process for three laps. Between supersets, you’ll take a one-minute rest break.
After completing both supersets, you’ll move on to two time-based trisets. Each triset includes three exercises that you complete one after the other, and after each exercise, there is a five-second transition break. Once you’ve completed all three exercises, take a 10-second rest break and repeat this process for three laps in total. Between trisets, you’ll take a one-minute rest break.
Working for time during the trisets means that you can control the intensity of your workout by going as fast or as controlled as you like — this is a great way to challenge and improve your fitness!
If you don’t have some of the gym equipment available for my High Intensity Strength program, or you need an alternative for a certain exercise, I provide modifications in the Sweat app to make them harder or easier.
It’s SO important to finish any workout with some cool-down stretches that target the muscles you’ve just trained — you’ll find my recommended stretch sequence in the Sweat app!
How to select the right weight
If you’ve never lifted weights before, you can start by using just the weight of the cable machine or barbell. Once you are comfortable with the exercise, add weights to reach an effort of seven out of ten, where one is really easy, and 10 is extremely difficult.
Try this High Intensity Strength with Kayla workout in the gym!
If you want to switch things up with training you can do at home, I have an amazing workout that you can do anywhere, anytime — this full-body workout is an introduction to my original program, High Intensity with Kayla (formerly BBG).
If you enjoyed this High Intensity Strength with Kayla workout, you can find the full program in the Sweat app, which can be downloaded onto your Apple or Android device.
How did you go with this workout? Let me know in the comments below.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
