Intermediate • Strength • 6-Week Program
Strength at Home with Kayla
Strength at Home with Kayla is just pure strength training - no jumping, no HIIT, no burpees and no gym membership required.
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.
6-week program
5 workouts each week
35-50 minute workouts
Targeted muscle group splits
Build strength progressively
Program Overview
The weekly workouts include five 35-50 minute sessions targeting all major muscle groups - Glutes & Hamstrings, Upper Body Pull & Core, Upper Body Push & Core, Legs (optional) and Glutes & Core (optional). Workouts are structured with regular repetition of exercises to allow you to progressively build strength and confidence each week.
Because this is designed for at-home workouts where you may have less opportunity to increase your weights compared to a gym, you’ll be achieving progressive overload through increased reps and sets to fatigue your muscles, as well as heavier weights if you have them available.
Equipment
What you’ll need
You’ll need a resistance band, booty band, recovery band, bench, two steps, dumbbells, a barbell and some plates to get the most out of this program, but you can make it work with dumbbells, a band, bench and step.
Recovery Band
Bench/Bench Alternative
Step
Dumbbells
Barbell
Weight Plate
Short Resistance Band
Long Resistance Band
Strength at Home with Kayla
FAQs
Programs
