Kayla And Kelsey's New Programs Will Change The Way You Train

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March 25, 2022

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Want to feel like you're working out one-on-one with the Sweat trainers in real-time?

It's time to change the way you train with two new guided programs from Kayla Itsines and Kelsey Wells. Get ready for four weeks of short, effective and easy-to-follow workouts you can do at home in 35 minutes or less. 

Dynamic High Intensity with Kayla Itsines

Sweat with Kayla - literally! Jump, lunge and burpee your way to the cool-down right alongside Kayla with this follow-along program. Dynamic High Intensity will have you doing all your favourite HIIT moves to help you build your strength and fitness with minimal equipment.

Who is Dynamic High Intensity with Kayla for?

This program is best suited for beginner or intermediate fitness levels, and with minimal equipment, it can be completed wherever you are! If you love a challenging workout but aren’t sure where to start, you’re short on time, or you’re looking for a more personal coaching experience in your workouts, this program is a great option. 

What is included in Dynamic High Intensity with Kayla?

You’ll be doing three 25-30 minute workouts each week for four weeks, plus a 10-15 minute express workout. Each workout is in a guided follow-along format, so it feels like a one-on-one session with just you and Kayla! She will be encouraging you every step of the way, as well as giving you technique tips and helpful modifications. 

What equipment will you need for Dynamic High Intensity with Kayla?

To get started with Dynamic High Intensity, all you need is a set of dumbbells and an exercise mat. If you don’t have dumbbells, you can substitute household items such as milk cartons filled with sand or water. 

What will you achieve with Dynamic High Intensity with Kayla?  

Dynamic High Intensity with Kayla can help you to build your strength, confidence and fitness with short but challenging workouts that will leave you feeling accomplished.

Want to know more? Read our full explainer on Kayla's game-changing new program.

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Redefine Fitness: Strength and Mindfulness with Kelsey

This unique guided program will help you build your strength and create a more mindful relationship with exercise, with workouts that incorporate mindfulness exercises and supportive affirmations. This is mindfulness meets movement. With Kelsey guiding you through the whole workout, it’s like your own one-on-one training session!

Who is Redefine Fitness for?

It’s suitable for all fitness levels - beginners to advanced - and the intensity can be adjusted by changing your weights. The combination of mindfulness and strength training makes this program perfect for anyone seeking an introduction to mindfulness in a way that can be integrated into their fitness routine. It’s also an achievable entry point for those starting their strength journey, wanting to improve their relationship with exercise, or those looking for a more intimate and guided workout experience with Kelsey. With minimal equipment required, these workouts are perfect no matter where you like to train.

What is included in Redefine Fitness?

Redefine Fitness is a four-week program that includes four workouts each week between 30-35 minutes each. Every workout is in a follow-along format with Kelsey coaching you through a combination of strength training and mindfulness practices, such as breathwork, affirmations and gratitude. She’ll be encouraging you throughout the workout, as well as giving you helpful tips. These sessions are all about building strength through time under tension, rather than reps, so the pace and intensity is up to you.

What equipment is needed for Redefine Fitness?

All you need to get started is a set of dumbbells. If you don’t have dumbbells, you can substitute them for safe household items of the same weight — one option you could try is using empty milk cartons and filling them with sand or water.

What will you achieve with Redefine Fitness?

This mindful strength training program is designed to support you on your physical health journey, as well as your mental and emotional journey! You’ll be building your strength, confidence and a healthy connection between your mind and body, as well as learning the tools to make your workouts more mindful.

Ready to redefine your fitness journey? Read more about why Kelsey is so passionate about this new style of training

Work out anywhere, anytime with Sweat

Ready for your first workout?

The best program is the one that suits your lifestyle and fitness goals

If you're just starting out on your health and fitness journey, it's so important to choose a program you enjoy and will be motivated to do, so if you're not sure if Dynamic High Intensity or Redefine Fitness are for you, take a look at our full program guide.

With our world-class trainers, programs across a range of training styles, thousands of on-demand workouts and the backing of the incredible Sweat Community, Sweat has something for everyone. 

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* 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.


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