What Is High Intensity Strength At Home With Cass?

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December 7, 2020

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If you're looking for a new way to train at home that makes you feel strong and capable, High Intensity Strength at Home with Cass Olholm is for you. 

Combining high-intensity and strength training, High Intensity Strength at Home with Cass is different to any other Sweat program. This program can help take your training to the next level if you've been training for a while and are confident in your lifting technique.

What to expect in High Intensity Strength with Cass at Home

High Intensity Strength with Cass at Home is a 16-week training program that will help to improve your strength, skill and speed. For women with some experience lifting weights, especially kettlebells, this program can challenge you to level up your fitness and performance. 

If you haven’t been able to get to the gym, Cass has designed workouts that bring gym-style training to your home. 

Here’s a look at what each training week will include. 

Your weekly workout schedule

There are a total of six workouts available each week, including two Express workouts. As the program progresses, the complexity and difficulty of the exercises increases.

High Intensity Strength with Cass at Home begins with four foundation weeks. During these weeks the workouts will push you while teaching you the skills you’ll need for the later weeks of the program. 

For the four Foundation weeks and Weeks 1-3, Cass recommends three resistance workouts each week. In Weeks 4-12, your goals increase to four resistance workouts each week. 

You’ll be able to see your weekly recommended resistance workouts in your Workout dashboard and Planner each week — you can schedule them on a day that suits you.

Resistance workouts will take 30-45 minutes, with Express workouts that take 15-20 minutes — you can use these if you are short on time! 

There are also recommended low-intensity cardio and recovery sessions available to ensure your muscles have time to recover and adapt to your training.

Remember, if you ever skip workouts, you can always repeat the week to ensure you’re not missing out on any of the training benefits!

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What’s in the workouts? 

Each week includes a range of different workout structures to look forward to. 

Strength + Cardio

In these workouts, which target the upper or lower body, you’ll focus on Olympic-style lifting, building strength with three to six sets of a key lift, as you work with weights that test the top end of your effort.

This is followed by the cardio, or “metcon” section of the workout. Metcon, or metabolic conditioning, is a style of training that is designed to effectively increase muscle strength and cardiorespiratory conditioning simultaneously. This high-intensity strength training method raises your metabolism for up to 48 hours after the workout is complete, producing what's known as the “afterburn effect”.  

The metcon section of this workout consists of five laps of a circuit that has four exercises to increase strength and add volume to your muscles through hypertrophy-style training. 

Full Body Tabata

This high-intensity workout will elevate your heart rate. It’s made up of eight exercises  — you’ll do each exercise for 20 seconds, with a 10-second rest, for a total of eight rounds. 

Tabata workouts can be intense, but it’s critical to ensure that you complete each exercise using proper form. If you need to, take the time to practice any unfamiliar exercises before you begin. Go at your own pace, and you’ll find that as your skill level improves, you’ll complete more reps in the twenty seconds. 

Full Body HIIT

High-intensity interval training (HIIT) is designed to give you a cardio workout and kickstart your metabolism. It includes 10 exercises — you’ll complete each exercise for 60 seconds, then take a 30-second rest before moving to the next exercise. 

Express AMRAP

AMRAP stands for “as many reps as possible” — in a set time, you’ll do as many repetitions as you can, using correct form. 

This time-based workout will take 12-15 minutes. You’ll do three laps of four exercises, which you complete for 45 seconds, taking a 15-second rest before beginning the next exercise. 

Express High Intensity

This workout contains three laps of three exercises. During the first lap, you’ll complete 21 reps of each exercise, 15 reps on the second lap and nine on the final lap. 

The length of the workout will depend on how quickly you perform the exercise. You may need to reduce your weights as you fatigue during the workout, which should last 15-20 minutes.

You can train at home or in the gym

The workouts in this program can be completed at home using dumbbells, kettlebells and a skipping rope if you have set up a home gym

If you are training in the gym and you want to use alternative equipment, the exercise substitutions on Sweat can guide you on how to include barbells and other gym equipment in these powerful workouts. 

It’s important to warm up before these workouts

Just like the other Sweat programs, High Intensity Strength at Home with Cass includes a warm-up and a cool down. As these workouts encourage you to push your limits as you increase your strength and skill, it’s highly recommended that you always complete your warm-up before beginning. 

On Sweat, you’ll find a guided warm-up that includes skipping and dynamic movement to get your blood flowing to the muscles, preparing them to train. You can use this to prepare yourself physically and mentally for the workout you’re about to do.

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Ready for your first workout?

You have what it takes — try High Intensity Strength with Cass at Home!

While it helps to have some workout experience before starting this exciting Sweat program, you don’t need to be strong to get strong. You can start where you are right now.

If you’ve been strength training from home and you’re ready to take your fitness to the next level, this program is made for you. 

You’ll gain strength, learn new skills and discover that you are capable of achieving your goals

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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.

Cass Olholm

* 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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