Cass Program 4WeekBodyBurnChallenge ProgramHero HighRes_hero

Intermediate-Advanced • High Intensity • 4-Week Program

Body Burn Challenge

Challenge your strength, speed and performance with Cass Olholm’s non-stop high-intensity workouts in her Body Burn Challenge. This 4-week program is perfect for intermediate to advanced fitness levels and will help you master explosive movements so you can step out of your comfort zone and into your strength.

Cass TrainerProfile
Cass Olholm

I’m Cass Olholm, a certified strength and conditioning coach and personal trainer. My programs combine high-intensity and strength exercises using a variety of training techniques designed to help you reach your performance goals.

  • Designed for intermediate and advanced fitness levels

  • 4-week challenge

  • 3 weekly workouts

  • 20-30 minute sessions

  • Challenge your strength, speed and performance

Program Overview

Body Burn Challenge with Cass is a four-week program that will help you increase your fitness with minimal-equipment workouts you can do at home or the gym in 30 minutes or less.  

You’ll feel the burn of progress with three 20-30 minute workouts each week that include a combination of high-intensity and strength exercises to push you from start to finish!

You can choose from the following weekly resistance sessions:

  • HIIT Pyramid

  • Strong Six

  • Strength & Cardio Chipper

There are also three LISS (low-intensity steady state) cardio sessions and an optional HIIT cardio session, alongside a recovery day to help aid muscle recovery before your next session.

Get ready to improve your fitness and muscular endurance as you master a range of full-body exercises.


What you’ll need

You can complete this challenge program at home or in the gym with a few basic pieces of equipment. If you don’t have access to free weights, you can substitute for household items of similar weight instead, like bottles of water.

This is the desc for dumbells




Jumping Rope

Skipping Rope

Ready to try a workout?

Your first week is on us

We have a feeling you’re going to love Sweat

That's why the first week is on us.