Your Guide To Britany Williams’ Programs

Britany Williams has a die-hard bunch of fans that will not do any other programs but hers, and we definitely get why. But if you’ve ever wondered how to choose which of her programs to try first, we’ve got you. This quick guide breaks down everything Britany has on offer in the Sweat app, starting with how to pick between her two primary training styles - barre and strength.

Why choose strength training?

If you’re looking to get stronger with Britany, there’s a reason why she’s now released five training blocks of her Ignite Strength program - it’s that popular. Think weekly muscle-group splits and more traditional strength exercises to progressively build your muscle mass and strength. If you’re short on time, her Daily 10 and Daily 20  Challenge programs are also amazing.

Why choose barre?

Get ready for a spicy combination of ballet-inspired movements and functional strength exercises, working your muscles to the point of fatigue with a muscle-burning number of reps for each exercise.

So many women in the Sweat Community love Brit’s barre programs for the way they have completely transformed their strength, core control, physique and balance with a routine that is fun, varied, sustainable and low impact. If you’ve never considered barre or it doesn’t sound like your cup of tea, seriously, don’t knock it til you try it!

Pssst: if you're viewing this article on your phone and already have the Sweat app on your advice, use the buttons underneath each program description to go directly to the program in the app.

Britany's strength programs

Ignite Strength

POV: You want simple yet effective dumbbell-based strength workouts you can do in under an hour with a few pieces of basic equipment.

• Designed for beginner to intermediate fitness levels

• Build strength, muscle and confidence lifting weights

• 4-5 workouts each week

• 30-45 minute workouts

• 30-week program

• 6-week training blocks to help you progress

• You’ll need dumbbells, a short resistance band and a bench or similar alternative

The Daily 10 Challenge

POV: You just want to work on staying consistent with exercise, and the idea of daily 10-minute bodyweight workouts that you can do anywhere sounds right up your alley.

• Beginner-friendly

• 4-week challenge

• Work out for just 10 minutes a day

• Train anywhere

• You’ll need a chair or bench

• Low impact

The Daily 20 Challenge

POV: You’re ready to make strength training part of your routine, but life is so busy and 20 minutes is all you’ve got.

• 4-week challenge

• 20-minute workouts

• 5 workouts each week and 2 optional walks

• Low-impact training

• Minimal equipment

• You’ll need dumbbells, a towel, a wall and a bench or similar alternative

• Low impact

Strength & Barre

POV: You don’t want to have to choose between traditional strength training and barre because you love them equally or want the benefits of both.

• Perfect for intermediate fitness levels

• 12-week program

• 4 workouts each week

• 35-45 minute workouts

• You’ll need dumbbells, a chair, a short resistance band, and a bench or similar alternative

Britany's barre programs

Barre with Britany

POV: You’re looking for workouts that will fatigue your muscle groups with small, targeted movements, high repetitions and small weights for resistance.

• Perfect for beginner to intermediate fitness levels

• 3-4 weekly workouts

• 30-40 minute workouts

• 12-week program

• Build strength, flexibility, coordination and control

• You’ll need a chair, light dumbbells, a mini looped resistance band and a mat

High Intensity Barre with Britany

POV: You’re no stranger to barre or your fitness level is high and you’re looking for something a bit more intense - think high reps, challenging holds, traditional strength exercises and high-intensity movements to have you feeling the barre burn!

• Perfect for intermediate fitness levels

• 3-4 workouts each week

• 35-minute workouts

• 14-week program

• Build core strength and stability

• You’ll need a chair, light dumbbells, a short resistance band and a mat

Britany’s pre and postnatal programs

Britany knows first-hand how pregnancy and the postpartum period can transform your training and approach to fitness. That’s why she has created pre and postnatal programs that will help you feel like, well, you again.

Pregnancy Barre

POV: You’re expecting (congrats!) and love the idea of staying strong and active from bump through to birth with low-intensity barre workouts that have been designed with your changing body in mind.

• 8-10 workouts per trimester that you can repeat or take at your own pace

• 20-30 minute workouts

• Low-intensity barre

• Take it at your own pace

• All workouts are optional

• You’ll need dumbbells, chair and a resistance band

• Workouts, exercises and structure are all tailored to each trimester to meet you where you’re at

Post Pregnancy Core & Restore

POV: You’ve obtained clearance from your doctor to exercise after your pregnancy and are looking to improve and minimise common postnatal issues such as diastasis recti, pelvic floor and core dysfunction, back pain, poor posture and muscle weakness.

• 12-week program

• 3-4 weekly sessions

• 10-40 minute sessions

• Improve strength, posture and breathing

• Help improve postnatal issues such as diastasis recti

• Check out the full equipment list here!

Core & Restore

POV: You no longer consider yourself postpartum and have returned to exercise, but are still experiencing some lingering core or pelvic floor issues. Regardless of what phase of life you’re in, you want to improve your core function, posture and overall alignment in your body.

• 12-week program

• 3-6 weekly sessions

• 15-40 minute sessions

• Improve strength, posture and breathing

• Help improve postnatal issues such as diastasis recti

• Find the full equipment list here!

Make today your day one

Chosen your program and ready to start? If you’re not already a member, there’s no better way to kick things off than a 7-day free trial.