![Cass Program 4WeekBodyBurnChallenge ProgramHero HighRes_hero](https://images.ctfassets.net/0k812o62ndtw/1BydRRRC4x2P0mpgvodk9P/aa404561a1b99d89349288a5d5c0fd88/Cass_Program_4WeekBodyBurnChallenge_ProgramHero_HighRes.jpg?fm=webp)
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](https://images.ctfassets.net/0k812o62ndtw/2brks2PCJskqpTQAhcYPs0/21b4b1561bab1c0f8bc880e2f6e886b0/Cass_TrainerProfile.jpg?w=300&q=85&fm=webp)
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.
Equipment
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](https://images.ctfassets.net/0k812o62ndtw/445aXMtUlDETR2JSYtFR0R/2f73d07347bf9ed820dfa8498f9eec79/dumbbells-desktop.png?fm=webp)
Dumbbells
![Kettlebell](https://images.ctfassets.net/0k812o62ndtw/4Ta1yliGMxCR9CXQsrI0Mp/15142d8b9dfd9bfbbcf8bb593513e00b/Kettlebell.png?fm=webp)
Kettlebell
![Jumping Rope](https://images.ctfassets.net/0k812o62ndtw/5dfIOSVSX0AYYjbG1CKX4F/26e08b50c1bf7e3cc85259854d84cb61/Jumping-rope.png?fm=webp)
Skipping Rope