Full-Body Gym Workout From Kayla's Ultimate Strength Challenge
Try this free sneak-peak workout before the Sweat Challenge starts!
December 1, 2025 - Updated December 1, 2025
The 4-Week Sweat Challenge kicks off on 12 January 2026 and I’m SO excited about my new program - Ultimate Strength. With thousands of you absolutely smashing your Strength with Kayla workouts, I thought I'd create a program for you to really push your strength training to another level for four weeks, and that's EXACTLY what Ultimate Strength is.
Heaps of you guys always ask for sample workouts to get a feel for what the program is actually like before the challenge starts, so here's a full-body session taken straight from week 1! You'll need a barbell and plates, dumbbells, a bench and a seated row machine. If you're doing it at home, you could swap the seated row machine for a resistance band wrapped around a sturdy post.
Take your time with the lifts and feel your muscles engaging - strength workouts are about controlled movements rather than speeding through everything. Tag me if you give it a go, or if you've got a question about the program or the Sweat Challenge, DM me on Instagram and I'll be happy to help you out!
Strength Exercise A
5 sets of 10. 60 sec rest between sets.
Deadlift
10 reps
Rest
1 Minute
Strength Exercise B
5 sets of 12. 60 sec rest between sets.
Seated row
12 reps
Rest
1 Minute
Volume Superset
2 exercises. 3 sets. 45 sec rest between sets.
Barbell reverse lunge
10 reps each side
Barbell bent-over row
12 reps
Rest
1 Minute
Strong & Sweaty Set
2 exercises. 8 minutes. As many rounds as possible.
Dumbbell sumo squat
15 reps
Mountain climbers
40 reps (20 each side)
Rest
1 Minute
Core Burnout
3 exercises. 30 seconds each. 3 rounds.
Dumbbell Russian twist
30 secs
Dumbbell bent-Leg jackknife & tricep extension
30 secs
Glute bridge hold
30 secs
Your goals are made with Sweat.
It's time to say yes to you with the Sweat Challenge.
Get ready to own your year
The 4-Week Sweat Challenge is the most incredible way to start your year strong with thousands of other women from around the world. Join me!
I’m Kayla Itsines, co-founder and head trainer at Sweat! I’ve been a certified personal trainer since 2008 and am also certified in pregnancy and postnatal exercise. My goal has always been to empower women by giving them the practical tools they need to improve their health and fitness and feel more confident.
* 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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