Advanced • High Intensity • 16-Week Program
High Intensity Strength at Home with Cass
High Intensity Strength at Home with Cass Olholm is an advanced training program that combines heavy lifting, functional movement and high-intensity training for high-energy workouts. It is an efficient training style that you can do at home, using dumbbells, kettlebells and a skipping rope. Get ready to level up your training!
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 advanced fitness levels
16-week at-home program
3-4 workouts each week
30-45 minute workouts
Level up your performance
Program Overview
High Intensity Strength at Home will progressively build your strength, power and fitness over 16 weeks, with 3-4 workouts each week that will take you 30-45 minutes to complete. There are also four optional foundation weeks that Cass designed to introduce you to her style of training so you can master the exercises with correct form.
These workouts include plenty of variety — expect strength training, HIIT, AMRAP (as many reps as possible) and Tabata. There are also Strength + Cardio workouts that follow metcon-style training (metabolic conditioning).
The weekly breakdown of High Intensity Strength at Home looks like:
Introductory Weeks 1-4
1 Full Body HIIT
Lower Body Strength + Cardio
Full Body Tabata
2 LISS cardio
1 Recovery session
Weeks 1-3
1 Full Body HIIT
Lower Body Strength + Cardio
Full Body Tabata
2 LISS cardio
1 Recovery session
Weeks 4-12
Lower Body Strength + Cardio
Upper Body Strength + Cardio
Full Body Tabata
Full Body HIIT
3 LISS cardio
1 Recovery session
There are also optional training sessions each week and Express workouts that can be completed in under 20 minutes for the days when you’re short on time. If you experience muscle soreness, there are additional recovery sessions available.
High Intensity Strength at Home is designed to help you increase your strength and the weight you can lift, improve your exercise technique and lifting skills, and boost your speed so you can complete exercises in the workouts more quickly.
Equipment
What you’ll need
As the name suggests, you can follow this program at home with a few key pieces of equipment. To ensure you’re using the correct technique during the exercises, choose a weight that allows you to maintain good form while still challenging yourself. You can keep track of the weights you use by logging them during each workout on the Sweat app.
Dumbbells
Kettlebell
Skipping Rope
Programs