Beginner-Intermediate • Strength • 24+-Week Program
Ignite Strength with Britany
This program gives you simple yet effective strength workouts you can do in under 30 minutes with a few pieces of basic equipment. Designed for beginners and intermediates alike, Ignite Strength is perfect for anyone who loves Britany’s feel-good training style and is ready to take the next step in their fitness journey, or beginners who want to experience the benefits of strength training for the first time.
I’m Britany, a NASM certified personal trainer, HIIT and barre instructor from Portland, Oregon. I became Sweat’s first Barre instructor in 2019 and have a range of fun and challenging barre, strength and pregnancy programs you can choose from.
Designed for beginner to intermediate fitness levels
4-5 workouts each week
30-minute strength workouts
Feel confident training with weights
30-week program
Program Overview
Britany is all about effective and efficient workouts that don’t involve much equipment or big chunks of time and that’s exactly what she had in mind when creating Ignite Strength.
This 30-week program is perfect for training at home or in the gym and is split into five 6-week training blocks designed to help you progress.
In the first two blocks (weeks 1-12), you’ll have the option to choose from four resistance sessions, three cardio sessions, plus a rest day. The resistance sessions are made up of a lower, upper and full-body workout, alongside a core and mobility session.
Structured around circuits, supersets and pyramid supersets, some of the workouts are time-based while others are rep-based. You’ll have a mixture of unilateral exercises designed to challenge your muscles, encourage progress and ensure you get the most out of your training with Britany.
As you progress through blocks 3-5, you’ll notice the addition of new and more challenging exercises, some changes to the structure of your workouts and some new pieces of equipment added in Block 5 (weeks 25-30).
Your cardio sessions can be HIIT or low-intensity steady-state (LISS), and you can choose to do low-impact cardio such as walking, swimming or cycling during these sessions.
Britany says this program is all about increasing your strength and building a stronger foundation for a healthier and happier life - both during your workouts and outside of it. By the end, you’ll have a solid training routine in place, see improvements in your strength and feel more confident working out with weights.
Whether you’re strength training to benefit your muscles or your mind (or trying to find a weights program that suits your busy lifestyle!), Britany’s got you covered.
Equipment
What you’ll need
Ignite Strength can be done in the comfort of your home or in the gym and you only need a few pieces of basic equipment to get started. If you don’t have dumbbells, substitute for two safe objects of the same weight, such as full water bottles or other household items. If you don’t have a suitable chair, you can use a stable, flat surface such as a bench, ottoman or step instead. For Block 5 (weeks 25-30), you’ll also need a wall, yoga block, towel, resistance band with handles and a foam roller.
Dumbbells
Short Resistance Band
Bench/Bench Alternative
