{"count":7,"next_page":null,"page":1,"page_count":1,"per_page":25,"previous_page":null,"results":[{"id":16561975125775,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/16561975125775.json","html_url":"https://support.sweat.com/hc/en-us/articles/16561975125775-What-is-Run-Stronger-with-Katie-and-how-does-it-work","author_id":360486401215,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":2,"vote_count":2,"upvote_count":2,"downvote_count":0,"section_id":16727725629711,"created_at":"2026-06-22T03:10:58Z","updated_at":"2026-09-26T10:12:56Z","name":"What is Run Stronger with Katie and how does it work?","title":"What is Run Stronger with Katie and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2026-08-09T23:24:24Z","user_segment_id":null,"permission_group_id":42335,"content_tag_ids":[],"label_names":["cardio","LISS","strength","Katie Martin","Katie","running","run"],"body":"\u003ch3 id=\"h_01KBGR33P8C7BVT7D41X0NMJAJ\"\u003eWhat is Run Stronger with Katie?\u003c/h3\u003e\u003cp data-local-id=\"ba4329e855b6\" data-prosemirror-content-type=\"node\" data-prosemirror-node-name=\"paragraph\" data-prosemirror-node-block=\"true\" data-pm-slice='1 1 [\"table\",{\"displayMode\":null,\"isNumberColumnEnabled\":false,\"layout\":\"center\",\"localId\":\"aadf9d94-426c-4e54-a0a1-6b85e7f69a9b\",\"width\":960,\"__autoSize\":false},\"tableRow\",{\"localId\":\"8bf3f29e-edd5-4df4-9dd0-3b060b670115\"},\"tableCell\",{\"colspan\":1,\"rowspan\":1,\"colwidth\":[719],\"background\":null,\"localId\":\"f48baa14-6a0f-4d8a-a34e-a41b1d22546d\"}]'\u003eRun with purpose and build strength with every step. Run Stronger combines progressive running and strength training to improve your endurance, confidence and performance from the ground up. This program is designed to help you become a more powerful runner through a combination of run-specific strength training and running workouts. \u003c/p\u003e\u003ch3 id=\"h_01KBGRTP2KX9DBDCZ4ZKZQDWF0\"\u003eWhat is involved in Run Stronger?\u003c/h3\u003e\u003cp data-local-id=\"ba4329e855b6\" data-prosemirror-content-type=\"node\" data-prosemirror-node-name=\"paragraph\" data-prosemirror-node-block=\"true\" data-pm-slice='1 1 [\"table\",{\"displayMode\":null,\"isNumberColumnEnabled\":false,\"layout\":\"center\",\"localId\":\"aadf9d94-426c-4e54-a0a1-6b85e7f69a9b\",\"width\":960,\"__autoSize\":false},\"tableRow\",{\"localId\":\"8bf3f29e-edd5-4df4-9dd0-3b060b670115\"},\"tableCell\",{\"colspan\":1,\"rowspan\":1,\"colwidth\":[719],\"background\":null,\"localId\":\"f48baa14-6a0f-4d8a-a34e-a41b1d22546d\"}]'\u003eYour running workouts will progressively increase your endurance and fitness, while strength training targets all major muscle groups to support running efficiency and help reduce injury risk. It includes 12 weeks of workouts, and each week you’ll have a set of goals to work toward, including:\u003c/p\u003e\u003cp\u003e2 x Resistance sessions (2 available)\u003cbr\u003e2 x Cardio sessions (2 available) \u003cbr\u003e2 x Rest day (2 available)\u003c/p\u003e\u003cp\u003eResistance workouts include:\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"ebae73c75a871f5fe8558ccd37b13f962\"\u003eLower Body Strength\u003c/li\u003e\n\u003cli data-list-item-id=\"ebf2ad4b5c19a6428bbde56b6d1549af3\"\u003eUpper Body Strength\u003c/li\u003e\n\u003c/ul\u003e\u003cp data-renderer-start-pos=\"1760\" data-local-id=\"d21fd223-7a0c-46c8-9467-7036b06fa60e\"\u003eRuns:\u003c/p\u003e\u003cul data-local-id=\"73601a38-152c-4fcd-8d7c-43bdce16027d\" data-indent-level=\"1\"\u003e\n\u003cli data-list-item-id=\"e40ca7d0d9aee4e201add81bf2bed9cf5\"\u003e\u003cp data-renderer-start-pos=\"1802\" data-local-id=\"f773a761-8469-43f6-bfff-dde22335fc13\"\u003eGuided Long Run\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e9c4c76b6d14656dfae5b60f819413122\"\u003e\u003cp data-renderer-start-pos=\"1819\" data-local-id=\"3026172d-2782-4142-a4e2-fc3f93458ac0\"\u003eGuided Interval Run\u003c/p\u003e\u003c/li\u003e\n\u003c/ul\u003e\u003ch3 id=\"h_01KBGRV1VGWQJD7B7DR04HFTQE\"\u003eWhat Equipment do I need to complete this program?\u003c/h3\u003e\u003cp\u003eTo efficiently complete this program, you will need the following equipment:\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"e33a0401f7280443d300d3cc257028453\"\u003eDumbbells\u003c/li\u003e\n\u003cli data-list-item-id=\"ee534567537bf304065e10ee99cbd2882\"\u003eBarbell\u003c/li\u003e\n\u003cli data-list-item-id=\"eddf5edd7a77ef71b20371c951c2ef834\"\u003eResistance/Recovery Bands\u003c/li\u003e\n\u003cli data-list-item-id=\"eac28da0d2f3fa3c838c66f60af3a54b6\"\u003eBench\u003c/li\u003e\n\u003cli data-list-item-id=\"e888d2f07c8c91d0ac1eac9c05bae67c5\"\u003eSwiss Ball\u003c/li\u003e\n\u003cli data-list-item-id=\"ed81d7d415fc058cf5d5905bec071e7b1\"\u003eBarbell\u003c/li\u003e\n\u003cli data-list-item-id=\"e603269f5f5b60b15c278ee50f3bf885c\"\u003eWeight Plates\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003eBlock 2\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"e71bfa13567834a54ce30d7d3b9acdafe\"\u003eCable Machine\u003c/li\u003e\n\u003cli data-list-item-id=\"e5837539caff3281cd47bee5e0a8b7136\"\u003eGym Rings/Suspension Trainer\u003c/li\u003e\n\u003cli data-list-item-id=\"eb166f60683e1770fb97e419eb089c259\"\u003eKettlebell\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003eIf you don't have access to some of the equipment, you can always use the 'exercise substitution' feature available in the Sweat app to substitute equipment in and out.\u003c/p\u003e\u003ch3 id=\"h_01KBGS472S1Y4AHY2MBYGKDW00\"\u003eHow do the workouts work?\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eStrength Workouts\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eThe workouts are approximately 40 minutes, and each separate workout will focus on exercises in its corresponding muscle group. There are 3 supersets and a triset to finish every workout.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eRuns\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eExclusive guided audio runs where Katie coaches you through intervals or shares her expertise and personal experiences on topics like:\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"ebdc9980e5611387c8f5825fd8f98cc69\"\u003eNutrition\u003c/li\u003e\n\u003cli data-list-item-id=\"eda9910ca15174c8f2422828783131762\"\u003eTraining with your cycle\u003c/li\u003e\n\u003cli data-list-item-id=\"e8d20821dc4e0673e2a11b4941f7a6115\"\u003eRecovery\u003c/li\u003e\n\u003cli data-list-item-id=\"ef444c4f587359c3cb4d99a691d34fd8b\"\u003eMotivation/discipline\u003c/li\u003e\n\u003cli data-list-item-id=\"e763c15ffc9d0c36a51c9ca3c3a627d07\"\u003eImportance of strength training\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003eThere are 2 styles of runs in the program:\u003c/p\u003e\u003cp\u003eGuided Interval Runs - you'll start with a 5-minute warm-up walk before progressing through guided run and walk intervals. Katie will coach you throughout the session, letting you know exactly when to push and when to recover. Each run finishes with a 5-minute cool-down walk.\u003c/p\u003e\u003cp\u003eGuided Long Runs - you'll begin with a 5-minute warm-up walk before moving into longer running blocks with short recovery periods. As the program progresses, the running blocks gradually increase while the recovery periods decrease, helping you build endurance and confidence over time. Each run finishes with a cool-down walk.\u003c/p\u003e\u003cp\u003eRun Stronger also has lock-screen functionality, meaning you can lock your phone during running workouts without stopping your session. Guided audio will continue coaching you through every interval, so you can focus on your run.\u003c/p\u003e\u003ch3 id=\"h_01KW886K6SS3M087PDFCC8MQGF\"\u003eWhat’s the difference between Run Stronger and Ignite Running?\u003c/h3\u003e\u003cp\u003eWhile both programs are beginner-friendly and focus on running and strength training, Run Stronger uses more equipment and is geared more towards those who are already running and looking for an achievable routine to level up their performance, power, and strength. Ignite Running is great if you’re looking to start your running journey with a fun, varied and confidence-building program and minimal equipment (you can follow it with just a set of dumbbells if that's all you have!).\u003cbr\u003e \u003c/p\u003e","user_segment_ids":[],"snippet":"every workout. Runs Exclusive guided audio runs where Katie \u003cem\u003ecoaches\u003c/em\u003e you through intervals or shares her expertise and personal","result_type":"article"},{"id":16561309555983,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/16561309555983.json","html_url":"https://support.sweat.com/hc/en-us/articles/16561309555983-What-is-Ignite-Running-with-Britany-and-how-does-it-work","author_id":360486401215,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":1,"vote_count":1,"upvote_count":1,"downvote_count":0,"section_id":16727725629711,"created_at":"2026-06-22T02:38:16Z","updated_at":"2026-10-10T01:29:15Z","name":"What is Ignite Running with Britany and how does it work?","title":"What is Ignite Running with Britany and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2026-08-09T23:23:13Z","user_segment_id":null,"permission_group_id":42335,"content_tag_ids":[],"label_names":["cardio","LISS","britany","britany williams","brit","running","run"],"body":"\u003ch3 id=\"h_01KBGR33P8C7BVT7D41X0NMJAJ\"\u003eWhat is Ignite Running with Britany?\u003c/h3\u003e\u003cp data-local-id=\"ba4329e855b6\" data-prosemirror-content-type=\"node\" data-prosemirror-node-name=\"paragraph\" data-prosemirror-node-block=\"true\" data-pm-slice='1 1 [\"table\",{\"displayMode\":null,\"isNumberColumnEnabled\":false,\"layout\":\"center\",\"localId\":\"aadf9d94-426c-4e54-a0a1-6b85e7f69a9b\",\"width\":960,\"__autoSize\":false},\"tableRow\",{\"localId\":\"8bf3f29e-edd5-4df4-9dd0-3b060b670115\"},\"tableCell\",{\"colspan\":1,\"rowspan\":1,\"colwidth\":[719],\"background\":null,\"localId\":\"f48baa14-6a0f-4d8a-a34e-a41b1d22546d\"}]'\u003eIgnite Running combines running and strength training to help you build endurance, full-body strength and confidence with every step. Each week pairs varied run formats with strength sessions to give you structure to progress without overdoing either. Designed to help you start and ignite your love of running, no matter your experience level, without the pressure. \u003c/p\u003e\u003ch3 id=\"h_01KBGRTP2KX9DBDCZ4ZKZQDWF0\"\u003eWhat is involved in Ignite Running?\u003c/h3\u003e\u003cp data-local-id=\"ba4329e855b6\" data-prosemirror-content-type=\"node\" data-prosemirror-node-name=\"paragraph\" data-prosemirror-node-block=\"true\" data-pm-slice='1 1 [\"table\",{\"displayMode\":null,\"isNumberColumnEnabled\":false,\"layout\":\"center\",\"localId\":\"aadf9d94-426c-4e54-a0a1-6b85e7f69a9b\",\"width\":960,\"__autoSize\":false},\"tableRow\",{\"localId\":\"8bf3f29e-edd5-4df4-9dd0-3b060b670115\"},\"tableCell\",{\"colspan\":1,\"rowspan\":1,\"colwidth\":[719],\"background\":null,\"localId\":\"f48baa14-6a0f-4d8a-a34e-a41b1d22546d\"}]'\u003eIgnite Running is designed to build real endurance and full-body strength. This program also includes core and mobility work to keep you injury-free and feeling your best for the long run. It includes 12 weeks of workouts, and each week you’ll have a set of goals to work toward, including:\u003c/p\u003e\u003cp\u003e2 x Resistance sessions (3 available)\u003cbr\u003e2 x Cardio sessions (3 available) \u003cbr\u003e2 x Rest day (2 available)\u003c/p\u003e\u003cp\u003eResistance workouts include:\u003c/p\u003e\u003cul data-local-id=\"73601a38-152c-4fcd-8d7c-43bdce16027d\" data-indent-level=\"1\"\u003e\n\u003cli data-list-item-id=\"e520d65b4195d6b5bb280e9129f88baac\"\u003e\u003cp data-renderer-start-pos=\"1711\" data-local-id=\"5db2ec9d-2f4b-4481-a4d8-5941670200f6\"\u003eFull Body Strength\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e70698a62290d4423ce1a0a05052bcbe1\"\u003e\u003cp data-renderer-start-pos=\"1734\" data-local-id=\"639512ba-fce4-47f3-bc8c-80e155d7e445\"\u003eStrength \u0026amp; Run Drills\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e2524626db0d0ef488159edbf13c21703\"\u003e\u003cp data-renderer-start-pos=\"1760\" data-local-id=\"d21fd223-7a0c-46c8-9467-7036b06fa60e\"\u003eCore Mobility \u0026amp; Plyometrics (Optional)\u003c/p\u003e\u003c/li\u003e\n\u003c/ul\u003e\u003cp data-renderer-start-pos=\"1760\" data-local-id=\"d21fd223-7a0c-46c8-9467-7036b06fa60e\"\u003eRuns:\u003c/p\u003e\u003cul data-local-id=\"73601a38-152c-4fcd-8d7c-43bdce16027d\" data-indent-level=\"1\"\u003e\n\u003cli data-list-item-id=\"e2fe3385ea97876d2f0bfc1b3028a2ba9\"\u003e\u003cp data-renderer-start-pos=\"1802\" data-local-id=\"f773a761-8469-43f6-bfff-dde22335fc13\"\u003eGuided/Storytime Run\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e5da9fb69bcdb04ab3450c586417bf064\"\u003e\u003cp data-renderer-start-pos=\"1819\" data-local-id=\"3026172d-2782-4142-a4e2-fc3f93458ac0\"\u003eGuided Run\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e7a44eebb4930d748f0928f897d88bdc6\"\u003e\u003cp data-renderer-start-pos=\"1833\" data-local-id=\"d3bf752e-0d4e-4897-b02b-a19774b8ba50\"\u003eOpen Run (Optional - no audio)\u003c/p\u003e\u003c/li\u003e\n\u003c/ul\u003e\u003ch3 id=\"h_01KBGRV1VGWQJD7B7DR04HFTQE\"\u003eWhat Equipment do I need to complete this program?\u003c/h3\u003e\u003cp\u003eTo efficiently complete this program, you will need the following equipment:\u003c/p\u003e\u003cul data-local-id=\"0325e2356eb9\" data-indent-level=\"1\"\u003e\n\u003cli data-list-item-id=\"e011ccf18a26e14d09b2d5b846d3027ff\"\u003e\u003cp data-renderer-start-pos=\"1566\" data-local-id=\"b642bf457113\"\u003eDumbbells\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"edb6a9ba30b6e22c28a93a012afe2d119\"\u003eBench/Alternative\u003c/li\u003e\n\u003cli data-list-item-id=\"e5fa7e25a1c2a7bdb9b318b60d69dbccc\"\u003eStall Bars/Anchor Point\u003c/li\u003e\n\u003cli data-list-item-id=\"eb3338ee5ad8f51ba2ae7407a9ddcb06d\"\u003eResistance Bands\u003c/li\u003e\n\u003cli data-list-item-id=\"eb444755692d9c9176f73070f48444ad8\"\u003eStep\u003c/li\u003e\n\u003cli data-list-item-id=\"e7dcfd451443cc1644816301ba43904d2\"\u003eTreadmill (optional)\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003eThe program can be followed with dumbbells only if that’s all you have on hand. \u003c/p\u003e\u003cp\u003eIf you don't have access to some of the equipment, you can always use the 'exercise substitution' feature available in the Sweat app to substitute equipment in and out.\u003c/p\u003e\u003ch3 id=\"h_01KBGS472S1Y4AHY2MBYGKDW00\"\u003eHow do the workouts work?\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eStrength workouts\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eThe workouts are a mix of set work, supersets, and circuits to help build the strength, stability, and resilience the body needs to handle the load of running. There's a focus on unilateral exercises with the aim to help correct the muscle imbalances running can create.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eRuns\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eExclusive guided audio runs where Britany coaches you through intervals or shares her expertise and personal experiences on topics like:\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"edbfc4e687f43eb6c07f063a39bb2a0c1\"\u003eRunning form\u003c/li\u003e\n\u003cli data-list-item-id=\"eb975eb4f9265ce9c7758bee112375b7f\"\u003eTraining for life, not looks\u003c/li\u003e\n\u003cli data-list-item-id=\"e90a20a9e7f17542bd0935d5d17847481\"\u003eLife lessons from running\u003c/li\u003e\n\u003cli data-list-item-id=\"eeed5e7d95c9e4265ea410343138fae61\"\u003eOvercoming obstacles\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003eThere are 2 styles of runs in the program:\u003c/p\u003e\u003cp\u003eGuided/Storytime Run: Settle into your stride with a steady-paced run that feels like you're running alongside a friend. Britany will share stories with you throughout the session.\u003c/p\u003e\u003cp\u003eOpen Runs: Run your way. Start the timer and move at your own pace with no coaching or guidance — perfect for those days when you want to listen to your own music, podcast or simply enjoy some time to yourself.\u003c/p\u003e\u003cp\u003eIgnite Running also has lock-screen functionality, meaning you can lock your phone during running workouts without stopping your session. Guided audio will continue coaching you through every interval, so you can focus on your run.\u003c/p\u003e\u003ch3 id=\"h_01KW886K6SS3M087PDFCC8MQGF\"\u003eWhat’s the difference between Ignite Running and Run Stronger?\u003c/h3\u003e\u003cp\u003eWhile both programs are beginner-friendly and combine running with strength training, Ignite Running uses minimal equipment (you can follow it with just a set of dumbbells if that's all you have!). It's designed for anyone who's new to running or looking for a fun, varied and confidence-building program. Run Stronger is great if you’re already running, have access to more equipment and are looking for an achievable routine to level up your performance, power and strength\u003cbr\u003e \u003c/p\u003e","user_segment_ids":[],"snippet":"can create. Runs Exclusive guided audio runs where Britany \u003cem\u003ecoaches\u003c/em\u003e you through intervals or shares her expertise and personal","result_type":"article"},{"id":115007113488,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/115007113488.json","html_url":"https://support.sweat.com/hc/en-us/articles/115007113488-Low-Intensity-Cardio-LISS","author_id":360486401215,"comments_disabled":false,"draft":false,"promoted":false,"position":14,"vote_sum":340,"vote_count":448,"upvote_count":394,"downvote_count":54,"section_id":360000111275,"created_at":"2017-05-10T08:58:03Z","updated_at":"2026-07-05T23:06:27Z","name":"Low-Intensity Cardio (LISS)","title":"Low-Intensity Cardio (LISS)","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2026-07-05T23:06:27Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":["what is","LISS","low intensity","running"],"body":"\u003ch3 id=\"h_01KWBBXB5JVRSAME9NBWN7ESVD\"\u003eWhat is Low-Intensity Cardio?\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.sweat.com/blogs/fitness/low-intensity-cardio\" target=\"_blank\" rel=\"noopener noreferrer\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eLow-Intensity Cardio\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e, or Low-Intensity\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003e S\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eteady S\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003etate training (LISS), is typically defined as cardio that requires elevating the \u003c/span\u003e\u003ca href=\"https://www.sweat.com/blogs/fitness/heart-rate-zones\" target=\"_self\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eheart rate (HR)\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e to approximately 50-70% of your max HR and maintaining this 'steady state' for a period of time (we usually recommend 35-45 minutes). \u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe Sweat trainers love power walking on a treadmill or outside for their low intensity sessions! \u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eSome other Low-Intensity Cardio exercises could include activities such as:\u003c/span\u003e\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"e4918308f9fe13cca819ee2b63fb94890\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSwimming\u003c/span\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e00d4fcfe3154e55b46d2062eda1f2de6\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSlow jogging\u003c/span\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"eafe941cc53802bb430941c955d684820\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCycling\u003c/span\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e61329679a363b214a951da008ff6a454\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCross trainer\u003c/span\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"ecdd9e39d34a7c666ef8522a562149468\"\u003eRowing\u003c/li\u003e\n\u003c/ul\u003e\u003ch3 id=\"h_01KWBBXB5JE3D4H0FF7XFAHZY8\"\u003e\u003cspan class=\"wysiwyg-font-size-x-large\"\u003eWhen do I complete Low-Intensity Cardio?\u003c/span\u003e\u003c/h3\u003e\u003cp\u003eIn the Sweat app, your weekly goals can be found by tapping the sweat drop icon at the top left-hand corner of the screen. These goals will vary, depending on the program you have chosen.\u003c/p\u003e\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eSweat programs will typically recommend 2-3 Low-Intensity Cardio sessions per week that can range from 10-60 minutes in length.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe Planner in the Sweat app can be used to schedule these workouts yourself, or you can use our 'Use Suggested Workout Plan' feature to see our recommendations of how you could arrange your week.\u003c/span\u003e \u003c/p\u003e\u003ch3 id=\"h_01KWBBXB5JRX165DMXX0Y6RA2B\"\u003eHow do I complete Low-Intensity Cardio?\u003c/h3\u003e\u003cp\u003eIn the Workouts section of the \u003ca href=\"https://join.sweat.com/en/signup/new\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eSweat app\u003c/a\u003e, look for the Cardio heading and tap 'Low Intensity'.\u003c/p\u003e\u003cp\u003eYou will notice a timer in the middle of the screen that can be adjusted to count up or count down. \u003cbr\u003eIf you only have 20 minutes to work out, set the timer to count down. Alternatively, if you don't have a specific time duration, set the timer to count up. \u003cbr\u003eYou can choose your preference within the Workout Settings in the top-right hand corner of your screen. Simply enable or disable 'Enable Countdown'.\u003cbr\u003e\u003cimg class=\"wysiwyg-image-resized\" style=\"aspect-ratio: 870/947; width: 64.51%;\" src=\"https://support.sweat.com/hc/article_attachments/16727757714831\" width=\"870\" height=\"947\"\u003e\u003cbr\u003eOnce you have set your workout time, an activity type can be selected before tapping 'Start' to begin your workout! \u003cbr\u003e\u003cimg class=\"wysiwyg-image-resized\" style=\"aspect-ratio: 1164/2539; width: 32.53%;\" src=\"https://support.sweat.com/hc/article_attachments/16727697966735\" width=\"1164\" height=\"2539\"\u003e\u003cbr\u003eTo count your \u003ca href=\"https://support.sweat.com/hc/en-us/articles/115007115148-How-do-I-track-my-steps-and-set-a-daily-step-goal-\" target=\"_self\"\u003esteps\u003c/a\u003e and track your distance during LISS, ensure you have 'Motion \u0026amp; Fitness' enabled within your device Settings and that your device is either held in your hand during your workout or strapped to your arm/leg to detect motion.  \u003c/p\u003e\u003cp\u003eIf you selected the count-down timer, you will be alerted at the halfway mark and again with 5 minutes to go! To receive these, make sure you have notifications enabled for the SWEAT app. Once you have completed your workout, a siren will sound if you have your audio set to loud.\u003cbr\u003e\u003cbr\u003eIf you selected the count-up timer, once you have finished LISS, mark your workout as complete by tapping 'Pause' \u0026gt; 'End Workout' \u0026gt; 'Mark as Completed'.\u003c/p\u003e\u003cfigure class=\"wysiwyg-image\"\u003e\u003cimg style=\"aspect-ratio: 2364/1722;\" src=\"https://support.sweat.com/hc/article_attachments/16727757715983\" width=\"2364\" height=\"1722\"\u003e\u003c/figure\u003e\u003cp\u003eIf you've already completed a Low-Intensity Cardio session and would like to log this within the app, simply tap 'Already completed this today?' at the top of the screen.\u003cbr\u003e \u003c/p\u003e\u003ch3 id=\"h_01KWBD72DYGXYH4DBG7VNYDGCB\"\u003eGuided Running Workouts\u003c/h3\u003e\u003cp\u003eIf you are completing one of our running programs - Ignite Running or Run Stronger, these programs feature guided run workouts. These are guided runs with in-ear coaching from Katie or Britany, featuring structured workouts and real-time audio guidance to support your training.\u003c/p\u003e\u003cp\u003eBoth programs have lock-screen functionality, meaning you can lock your phone during running workouts without stopping your session. Guided audio will continue coaching you through every interval, so you can focus on your run.\u003c/p\u003e\u003cp\u003eYou will also find some guided running workouts in the On Demand section of the app. \u003c/p\u003e","user_segment_ids":[],"snippet":"feature guided run workouts. These are guided runs with in-ear \u003cem\u003ecoaching\u003c/em\u003e from Katie or Britany, featuring structured workouts and","result_type":"article"},{"id":14505861544975,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/14505861544975.json","html_url":"https://support.sweat.com/hc/en-us/articles/14505861544975-What-is-Grow-with-Mariah-and-how-does-it-work","author_id":360486401215,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":7,"vote_count":7,"upvote_count":7,"downvote_count":0,"section_id":4403211238415,"created_at":"2025-12-03T00:25:09Z","updated_at":"2026-06-28T20:35:51Z","name":"What is Grow with Mariah and how does it work?","title":"What is Grow with Mariah and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2026-05-21T00:36:28Z","user_segment_id":null,"permission_group_id":42335,"content_tag_ids":[],"label_names":["Gym","Gym-based","Muscle","gym equipment","gym","strength","Mariah"],"body":"\u003ch3 id=\"h_01KBGR33P8C7BVT7D41X0NMJAJ\"\u003eWhat is Grow with Mariah?\u003c/h3\u003e\u003cp\u003eGrow with Mariah is designed to help you build muscle with simple, smart progression and targeted muscle group splits each week. It’s perfect for those who already feel comfortable training but want a new challenge or to focus on hypertrophy training. \u003c/p\u003e\u003cp\u003eYou’ll build muscle and shape in your glutes, strengthen your back, improve your grip and pull power, and develop a strong core. Each week brings variety, progress, and the confidence that comes from lifting heavy and owning your strength.\u003c/p\u003e\u003cp\u003e \u003c/p\u003e\u003ch3 id=\"h_01KBGRTP2KX9DBDCZ4ZKZQDWF0\"\u003eWhat is involved in Grow with Mariah?\u003c/h3\u003e\u003cp\u003eGrow with Mariah is perfect for those who already feel comfortable training but want a new challenge or to focus on hypertrophy training. It includes 24 weeks of workouts, and each week you’ll have a set of goals to work toward, including:\u003c/p\u003e\u003cp\u003e4 x Resistance sessions (6 available)\u003cbr\u003e2 x Cardio session (3 available) \u003cbr\u003e2 x Rest day (2 available)\u003c/p\u003e\u003cp\u003eResistance workouts include:\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"e2644bb71e90ba5776d9bcdb4278f78ba\"\u003eGlutes \u0026amp; Hamstrings\u003c/li\u003e\n\u003cli data-list-item-id=\"e97173aabc2f2e82b2972f45718b40353\"\u003eChest, Shoulders, Triceps\u003c/li\u003e\n\u003cli data-list-item-id=\"e041084aeba26f8ea9993105efb73986b\"\u003eLegs\u003c/li\u003e\n\u003cli data-list-item-id=\"e6dbaba251887deac1477d22c06acef75\"\u003eBack \u0026amp; Biceps\u003c/li\u003e\n\u003cli data-list-item-id=\"eb1e050596da6838843d313bb2da4de35\"\u003eQuads\u003c/li\u003e\n\u003cli data-list-item-id=\"ee215686f9a1fafda99c1e21010183a86\"\u003eAbs\u003c/li\u003e\n\u003cli data-list-item-id=\"e2451758e0120e821b0f6a551af3ac082\"\u003eShoulder \u0026amp; Abs (Weeks 10-12)\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003e \u003c/p\u003e\u003ch3 id=\"h_01KBGRV1VGWQJD7B7DR04HFTQE\"\u003eWhat Equipment do I need to complete this program?\u003c/h3\u003e\u003cp\u003eTo efficiently complete this program, you will need the following equipment:\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"e7804344971e3ed7a2dd9c72430ee47ea\"\u003eLeg Press\u003c/li\u003e\n\u003cli data-list-item-id=\"eebc05c85307daab101f88a6af6dc702d\"\u003eSmith Machine\u003c/li\u003e\n\u003cli data-list-item-id=\"e5122d5ff4bdd30f521fa7326ce9c7093\"\u003eDual Cable\u003c/li\u003e\n\u003cli data-list-item-id=\"e07e1408ee4989bd65796bf72e42b28c7\"\u003eAssisted Pull-Up/Dip Bar\u003c/li\u003e\n\u003cli data-list-item-id=\"ee85b7064235d180474793e90a50179e8\"\u003eLat Pulldown\u003c/li\u003e\n\u003cli data-list-item-id=\"ed60303a33d175f887e1b9112dde3cd3e\"\u003eSeated Row\u003c/li\u003e\n\u003cli data-list-item-id=\"e716567427b854124c315d72b8f7b28aa\"\u003eSeated Leg Curl\u003c/li\u003e\n\u003cli data-list-item-id=\"ea7b76778fdc261ccccd1632c60fcbb44\"\u003eProne Leg Curl\u003c/li\u003e\n\u003cli data-list-item-id=\"e0f2371f0d8f376f6b073f187aecf3eb2\"\u003eLeg Extension\u003c/li\u003e\n\u003cli data-list-item-id=\"ecdfa365dab9d25f90ffe90ca00e64992\"\u003eAbduction/Adduction Machine\u003c/li\u003e\n\u003cli data-list-item-id=\"e8009f74a479efe65e246da9ac3a14401\"\u003eBarbell\u003c/li\u003e\n\u003cli data-list-item-id=\"e923ad00291cb84b78bb741c51405d19e\"\u003eE-Z Bar\u003c/li\u003e\n\u003cli data-list-item-id=\"e6dbd89e11fe897910498c41bf946df31\"\u003eDumbbells\u003c/li\u003e\n\u003cli data-list-item-id=\"e238e5a51ddc26d04ac786db77869c635\"\u003eKettlebell\u003c/li\u003e\n\u003cli data-list-item-id=\"eba2d7b1282851722da9179ad6bae67b6\"\u003eWeight Plates\u003c/li\u003e\n\u003cli data-list-item-id=\"e124988ff9bcffcdd3e3c98f0e0f309f6\"\u003eIncline/Adjustable Bench\u003c/li\u003e\n\u003cli data-list-item-id=\"e2e473f6a0572e38ffe9115155d227de7\"\u003eBench\u003c/li\u003e\n\u003cli data-list-item-id=\"e08d26e838f656ea9c3a1715b67673ed0\"\u003eLandmine Attachment\u003c/li\u003e\n\u003cli data-list-item-id=\"e726e995e48e95239fc7279d4b7a61006\"\u003e45-Degree Glute Extension\u003c/li\u003e\n\u003cli data-list-item-id=\"e12f9a2c18f61e825d2d04c207c5245fb\"\u003eGHD\u003c/li\u003e\n\u003cli data-list-item-id=\"ef43d4b7b1fd465a61f68714272a12f5c\"\u003eBooty Band\u003c/li\u003e\n\u003cli data-list-item-id=\"e334d4d762bd7e1c058b0fd4d6204cc31\"\u003eResistance Band\u003c/li\u003e\n\u003cli data-list-item-id=\"e8ed7a04c4dd55740cdc7b66a8fc794b5\"\u003eMat\u003c/li\u003e\n\u003cli data-list-item-id=\"ee767e1b8268551056bf10264df4b70df\"\u003ePull-Up Bar\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003eIf you don't have access to some of the equipment, you can always use the 'exercise substitution' feature available in the Sweat app to substitute equipment in and out.\u003c/p\u003e\u003cp\u003e \u003c/p\u003e\u003ch3 id=\"h_01KBGS472S1Y4AHY2MBYGKDW00\"\u003eHow do the workouts work?\u003c/h3\u003e\u003cp\u003eMariah’s workout structure is based around straight sets, supersets and drop sets and introduces tempo work and drop sets earlier in the program. There are dedicated warm-up sets using lighter weights to activate the muscles, build confidence in the movement pattern, and prepare you to lift heavier with control. It also features more detailed audio coaching cues around lifting tempo, weight selection and form, making it ideal for women who already have some strength training experience. \u003c/p\u003e","user_segment_ids":[],"snippet":"heavier with control. It also features more detailed audio \u003cem\u003ecoaching\u003c/em\u003e cues around lifting tempo, weight selection and form, making","result_type":"article"},{"id":16951856154639,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/16951856154639.json","html_url":"https://support.sweat.com/hc/en-us/articles/16951856154639-What-is-Grow-Your-Glutes-with-Mariah-and-how-does-it-work","author_id":360486401215,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":2,"vote_count":2,"upvote_count":2,"downvote_count":0,"section_id":4403211238415,"created_at":"2026-07-23T22:42:02Z","updated_at":"2026-09-27T20:59:53Z","name":"What is Grow Your Glutes with Mariah and how does it work?","title":"What is Grow Your Glutes with Mariah and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2026-07-30T00:37:03Z","user_segment_id":null,"permission_group_id":42335,"content_tag_ids":[],"label_names":["strength","glutes","Mariah"],"body":"\u003ch3 id=\"h_01KBGR33P8C7BVT7D41X0NMJAJ\"\u003eWhat is Grow Your Glutes with Mariah?\u003c/h3\u003e\u003cp\u003eGrow Your Glutes with Mariah is a 12-week gym program designed to build stronger, more powerful glutes through smart programming, heavy lifting and clear progression. Targeted lower-body workouts train every area of your glutes, alongside balanced upper-body strength sessions and optional core workouts, helping you build strength, stability and confidence in the gym.\u003c/p\u003e\u003cp\u003eWorkouts range from 45–50 minutes, with expert coaching to support your technique and help you progress week after week. This program helps you train effectively in the gym while progressing week to week.\u003c/p\u003e\u003ch3 id=\"h_01KBGRTP2KX9DBDCZ4ZKZQDWF0\"\u003eWhat is involved in Grow Your Glutes with Mariah?\u003c/h3\u003e\u003cp data-local-id=\"ba4329e855b6\" data-prosemirror-content-type=\"node\" data-prosemirror-node-name=\"paragraph\" data-prosemirror-node-block=\"true\" data-pm-slice='1 1 [\"table\",{\"displayMode\":null,\"isNumberColumnEnabled\":false,\"layout\":\"center\",\"localId\":\"aadf9d94-426c-4e54-a0a1-6b85e7f69a9b\",\"width\":960,\"__autoSize\":false},\"tableRow\",{\"localId\":\"8bf3f29e-edd5-4df4-9dd0-3b060b670115\"},\"tableCell\",{\"colspan\":1,\"rowspan\":1,\"colwidth\":[719],\"background\":null,\"localId\":\"f48baa14-6a0f-4d8a-a34e-a41b1d22546d\"}]'\u003eGrow Your Glutes with Mariah is designed to help you build stronger, more powerful glutes through progressive overload and personalised weight recommendations. It includes 12 weeks of workouts, and each week you'll have a set of goals to work toward, including:\u003c/p\u003e\u003cp\u003e3 x Resistance sessions (5 available)\u003cbr\u003e2 x Cardio sessions (3 available) \u003cbr\u003e2 x Rest \u0026amp; Rehabilitation (2 available)\u003c/p\u003e\u003cp\u003eResistance workouts include:\u003c/p\u003e\u003cp data-renderer-start-pos=\"2650\" data-local-id=\"8e2140574e01\"\u003e\u003cstrong data-renderer-mark=\"true\"\u003eBlock 1 \u0026amp; 2\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"ed19fd8820e5dbc8ef9d91f030027ee32\"\u003eGlutes \u0026amp; Hamstrings\u003c/li\u003e\n\u003cli data-list-item-id=\"e76627fcb3c0d5fbf01714ea69df9ecaf\"\u003eUpper Body 1\u003c/li\u003e\n\u003cli data-list-item-id=\"e36031387a21409cdcf56f92b69054175\"\u003eGlutes \u0026amp; Quads\u003c/li\u003e\n\u003cli data-list-item-id=\"e2fc90108f16e152e7c867fa502cdf147\"\u003e\u003cp data-renderer-start-pos=\"2741\" data-local-id=\"70169be9f8b4\"\u003eUpper Body 2 - OPTIONAL\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e7a88153f110e0ece5e1d7383ae6f0a9e\"\u003e\u003cp data-renderer-start-pos=\"2768\" data-local-id=\"0a0f96ec72da\"\u003eExpress Core - OPTIONAL\u003c/p\u003e\u003c/li\u003e\n\u003c/ul\u003e\u003ch3 id=\"h_01KBGRV1VGWQJD7B7DR04HFTQE\"\u003eWhat Equipment do I need to complete this program?\u003c/h3\u003e\u003cp\u003eTo efficiently complete this program, you will need the following equipment:\u003c/p\u003e\u003cul data-local-id=\"36b996086878\" data-indent-level=\"1\"\u003e\n\u003cli data-list-item-id=\"e2dd68c887b16fe31c0cdc6ac8ce237e5\"\u003e\u003cp data-renderer-start-pos=\"3002\" data-local-id=\"e2b92e0818e3\"\u003eBarbell\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e957480e203a01e751b9ea5868f6d9d67\"\u003e\u003cp data-renderer-start-pos=\"3013\" data-local-id=\"29b1c653ba80\"\u003eWeight plates\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"ec8424ab2caec605e51300d4a7de0d7cb\"\u003e\u003cp data-renderer-start-pos=\"3030\" data-local-id=\"587b000bb040\"\u003eSquat rack\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"eb302f6508b143955d82e2d8fe218acea\"\u003e\u003cp data-renderer-start-pos=\"3044\" data-local-id=\"51927d107d82\"\u003eSmith machine\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e907f55e160d8f35854fdfa039554de39\"\u003e\u003cp data-renderer-start-pos=\"3061\" data-local-id=\"812a4ac506e6\"\u003eDumbbells\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"ef125bd5270d32e56872566630c790cef\"\u003e\u003cp data-renderer-start-pos=\"3074\" data-local-id=\"1eddc66812d2\"\u003eKettlebell\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"ed5a48c88bca489f5b886cdfcfa84d0d9\"\u003e\u003cp data-renderer-start-pos=\"3088\" data-local-id=\"c2baeef60188\"\u003eResistance bands\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e6c4ad9ca8fd8348e964f1247802285f8\"\u003e\u003cp data-renderer-start-pos=\"3108\" data-local-id=\"5ccaed4cae18\"\u003eBooty band\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e4a8bb7a3312659aa4c609e8f9d641d5f\"\u003e\u003cp data-renderer-start-pos=\"3122\" data-local-id=\"80fd0c73ccce\"\u003eBench\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e05d3418f5d7f57fb9333376f5312d422\"\u003e\u003cp data-renderer-start-pos=\"3131\" data-local-id=\"0b5b44d5852a\"\u003eIncline bench\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e65b73b81db203520650df2d38bee0ff3\"\u003e\u003cp data-renderer-start-pos=\"3148\" data-local-id=\"9f90e5836ed4\"\u003eCable machine\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e36ab74fd4f5cf5e5219190473453e8af\"\u003e\u003cp data-renderer-start-pos=\"3165\" data-local-id=\"a8d3a08aa6ab\"\u003eLeg press\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e12e2047b3c46d2b2afee3e5b30ff6f9c\"\u003e\u003cp data-renderer-start-pos=\"3178\" data-local-id=\"1e91d3d2fabb\"\u003eLeg curl\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e2307ce5b097b29cab572c74f21bfdad9\"\u003e\u003cp data-renderer-start-pos=\"3190\" data-local-id=\"962ee551732d\"\u003eLeg extension\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e622760214372f43a8d96af4cb59e7247\"\u003e\u003cp data-renderer-start-pos=\"3207\" data-local-id=\"089199dcca83\"\u003eLat pulldown\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"ea893d05a19c01c3b5dbe1fd5335d25b8\"\u003e\u003cp data-renderer-start-pos=\"3223\" data-local-id=\"723060ee2d1a\"\u003eSeated row\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"ef676a370f71b09a2b7750a2bc2137f7d\"\u003e\u003cp data-renderer-start-pos=\"3237\" data-local-id=\"61219960b906\"\u003ePull-up assist machine\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e26318fcbf97fca8c00b5735f658d11ea\"\u003e\u003cp data-renderer-start-pos=\"3263\" data-local-id=\"a131389150df\"\u003eLandmine\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e4e6d58c99ddd7053921accb1999e7086\"\u003e\u003cp data-renderer-start-pos=\"3275\" data-local-id=\"07d3da9b5fa4\"\u003eHip abduction machine\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"ee70e0c5758801464530787ab24929b17\"\u003e\u003cp data-renderer-start-pos=\"3300\" data-local-id=\"31a23d5e0117\"\u003eGHD or back extension machine\u003c/p\u003e\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003eIf you don't have access to some of the equipment, you can always use the 'exercise substitution' feature available in the Sweat app to substitute equipment in and out.\u003c/p\u003e\u003ch3 id=\"h_01KBGS472S1Y4AHY2MBYGKDW00\"\u003eHow do the workouts work?\u003c/h3\u003e\u003cp\u003eThe workouts combine traditional strength sets with targeted supersets. Each session begins with a primary strength exercise, followed by supporting and accessory exercises designed to build strength and target the glutes from different angles.\u003c/p\u003e\u003cp\u003e\u003cbr\u003eTraditional sets allow members to lift heavier and focus on progressing their weight over time. Supersets pair complementary exercises back-to-back to increase training volume and challenge the muscles efficiently.\u003c/p\u003e","user_segment_ids":[],"snippet":"the gym. Workouts range from 45–50 minutes, with expert \u003cem\u003ecoaching\u003c/em\u003e to support your technique and help you progress week after","result_type":"article"},{"id":4403217233167,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/4403217233167.json","html_url":"https://support.sweat.com/hc/en-us/articles/4403217233167-What-is-High-Intensity-Strength-with-Cass-and-how-does-it-work","author_id":360271582776,"comments_disabled":false,"draft":false,"promoted":false,"position":10,"vote_sum":8,"vote_count":8,"upvote_count":8,"downvote_count":0,"section_id":115001626708,"created_at":"2021-07-05T03:51:11Z","updated_at":"2023-08-07T05:14:15Z","name":"What is High Intensity Strength with Cass and how does it work? ","title":"What is High Intensity Strength with Cass and how does it work? ","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2023-06-01T03:39:16Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":[],"body":"\u003ch3\u003eWhat is High Intensity Strength with Cass?\u003c/h3\u003e\n\u003cp\u003eCass Olholm is a qualified Strength and Conditioning coach and strongly believes that you don’t need to be strong to get strong — you already have what it takes! \u003c/p\u003e\n\u003cp\u003eHigh Intensity Strength with Cass will help to improve your physical performance, reduce body fat and increase strength. This challenging training style includes a combination of heavy lifting, functional movements and high-intensity exercises to build your strength, speed and endurance.\u003c/p\u003e\n\u003cp\u003eIf you’re already training at home and looking to get stronger, faster and fitter, this program is for you! Cass has designed this high-intensity strength program to give you gym-style training that will truly push you.\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eCass's gym-based program is a 12-week training program with the addition of 4 foundation weeks, designed to help focus on the fundamental movement patterns required to complete Olympic lifts as well as focus on movements to support technical lifts. The workouts range between 30-45 minutes and the express workouts range between 10-15 minutes (not including the warm-up and cool-down). Workout styles you will see throughout the program are Strength \u0026amp; Cardio, Tabata and Metcon. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWhat equipment do I need to complete High Intensity Strength with Cass?\u003c/span\u003e\u003c/h3\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eTo complete this program, you will need the following equipment:\u003c/span\u003e\u003c/p\u003e\n\u003cul class=\"ak-ul\" data-indent-level=\"1\"\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"5694\"\u003eBarbells\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"5706\"\u003eDumbbells\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"5719\"\u003eWeight Plates\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"5736\"\u003eKettlebells\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"5751\"\u003eMedicine Balls\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"5769\"\u003eSkipping Ropes\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"5787\"\u003eChin-Up Bar\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"5802\"\u003eWall Balls\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"5816\"\u003eBench\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"5825\"\u003ePlyometric Box\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"5843\"\u003eSquat Rack\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"5857\"\u003eLong Resistance Bands\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cspan style=\"font-weight: 400;\"\u003eGym rings / TRX\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cbr\u003e\u003c/span\u003e\n\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cem\u003eIf you don't have a recommended piece of equipment, you can substitute the item using the 'exercise substitution' feature available in the Sweat app.\u003c/em\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWhat is involved in High Intensity Strength with Cass?\u003c/span\u003e\u003c/h3\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eHigh Intensity Strength with Cass provides you with the following workouts each week:\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cstrong\u003eResistance:\u003c/strong\u003e 3-4 (Additional optional resistance workouts will also be provided each week)\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cstrong\u003eCardio:\u003c/strong\u003e 2-3 (Low Intensity Steady State and High Intensity Interval Training) \u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cstrong\u003eRecovery:\u003c/strong\u003e 2 Rehabilitation (1 recovery session \u0026amp; 1 rest day  ) \u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eHow do the workouts work?\u003c/span\u003e\u003c/h3\u003e\n\u003cp\u003e\u003cstrong\u003eStrength + Cardio\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eThese workouts begin with a strength exercise, you will complete 3-6 sets of the key exercise for the specified number of reps. Between each set, you will take a 60-second rest. (We strongly encourage taking the full 60-second rest, to allow time for your body to rest, ready to perform the next set.) After completing all sets take a 1-minute rest before beginning the cardio part. The cardio workout includes 5 rounds of 4 exercises. Perform the specified number of reps for each exercise before moving onto the next. There is no rest between exercises or rounds, as the purpose of this part is to add volume to the muscles whilst maintaining high intensity. \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eFull Body Tabata\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eTabata is a form of high-intensity interval training (HIIT) that aims to improve cardiovascular (both aerobic and anaerobic) fitness through short bouts of intense exercise (20 seconds) and a short rest period (10 seconds). There are 8 exercises in the workout. You will perform 8 rounds of 20 seconds on, 10 seconds off for each exercise, before moving onto the next. You will receive a 30 second rest period between each exercise and once you have performed all 8 exercises the workout is complete.\u003c/p\u003e\n\u003cp\u003e\u003cstrong data-renderer-mark=\"true\"\u003eStrength \u0026amp; Technique (optional) (30-45 minutes)\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eYou will begin with a superset that includes 2 rep-based exercises, repeated for 3 laps - with a 30-second rest between laps.\u003cbr\u003eAccessory Movement 1 and 2 includes 1 exercise, repeated for 3 laps - focusing on technique and includes unilateral exercises to build strength in each side of the body. Take a 1-minute rest between laps (we recommend taking the full one minute to rest before completing the next lap to maintain the weights selected)\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eExpress Workouts (Optional)(under 20 minutes)\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eThese Express options are perfect for those short on time, or for those who are wanting to take their training to the next level with extra workouts! There are two optional sessions; Express Metcon and Express Cardio.\u003cbr\u003eThe Express \u003cstrong data-renderer-mark=\"true\"\u003eMetcon\u003c/strong\u003e session follows a specific rep layout for each workout. Each workout contains 3 exercises in a circuit and you will aim to complete 3 laps. 21 reps of each exercise are completed on lap 1, 15 reps each on lap 2 and 9 reps for each exercise on the last lap. The workout lasts for as long as it takes you to complete all the reps.\u003cbr\u003eThe \u003cstrong data-renderer-mark=\"true\"\u003eExpress Cardio\u003c/strong\u003e is a ladder style of workout. You will have one movement exercise and one cardiovascular exercise. The movement exercise will decrease in reps each round, with the cardio exercise in-between to raise your heart rate.\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eWarm-Up (optional)\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eYou’ll find a choice of two different Warm-Up types to complete before you start your workout:\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eMovement: dynamic stretches and movement to increase body heat, range of motion and flexibility\u003c/li\u003e\n\u003cli\u003eCardio \u0026amp; Movement: A combination of cardio (skipping) and dynamic movements to increase body heat, range of motion and flexibility (recommended)\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003eYour warm-up routine will be approximately 5-7 minutes long and you will find a brief description of each of the above to help choose the best warm-up style for you!\u003c/p\u003e\n\u003cp\u003eIt is really important to warm up before your workout to prevent the risk of any potential injury! \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eCool Down\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eThe cool-down runs for 5 minutes and we strongly recommend completing a cool-down session at the end of each workout. You will be taken through a series of stretches to help promote recovery, prevent injury, improve flexibility by slowing down your heart rate, and promote even blood flow throughout your body.\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003eCass’ High Intensity Strength program is available exclusively within the \u003ca href=\"https://support.sweat.com/hc/en-us/articles/www.sweat.com\" target=\"_self\"\u003eSweat\u003c/a\u003e app. Existing members can access her program by heading to their Profile and selecting 'Manage My Program', then 'Select Program’ to find High Intensity Strength with Cass. \u003c/p\u003e\n\u003cp\u003eIf you are new to Sweat, get started today and download the Sweat app from the \u003ca href=\"https://support.sweat.com/hc/en-us/articles/www.sweat.com/app\"\u003eApp Store\u003c/a\u003e or the \u003ca href=\"https://support.sweat.com/hc/en-us/articles/www.sweat.com/app\"\u003eGoogle Play Store\u003c/a\u003e, or sign up on our website \u003ca href=\"https://www.sweat.com/\"\u003ehere\u003c/a\u003e. \u003c/p\u003e","user_segment_ids":[],"snippet":"Cass? Cass Olholm is a qualified Strength and Conditioning \u003cem\u003ecoach\u003c/em\u003e and strongly believes that you don’t need to be strong to","result_type":"article"},{"id":360002241675,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/360002241675.json","html_url":"https://support.sweat.com/hc/en-us/articles/360002241675-What-is-High-Intensity-Strength-at-Home-by-Cass-Olholm-and-how-does-it-work","author_id":361709604355,"comments_disabled":false,"draft":false,"promoted":false,"position":11,"vote_sum":16,"vote_count":16,"upvote_count":16,"downvote_count":0,"section_id":115001626708,"created_at":"2020-12-06T20:32:15Z","updated_at":"2023-08-07T05:14:15Z","name":"What is High Intensity Strength at Home by Cass Olholm and how does it work?","title":"What is High Intensity Strength at Home by Cass Olholm and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2023-06-01T22:27:48Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":["HIIT","home","strength","high intensity","AMRAP","tabata","cass"],"body":"\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eCass Olholm is a qualified Strength and Conditioning coach who \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003estrongly believes that you don’t need to be strong to get strong!  \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eHigh Intensity Strength at Home with Cass incorporates a combination of training styles, including heavy lifting, functional movements and high intensity. \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eCass has designed this program for women who may or may not have \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eexperience with weight training but want to explore something new and or step up their exercise! These workouts are designed to increase strength, fitness and metabolic demand, increasing energy used both during and post-workout. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eCass has ensured her program uses a \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eprogressive overload approach, so the number of goals per week will increase as you build a greater tolerance to the training. This will also give you the opportunity to personalise your workout week and select the workouts that suit how you are feeling. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003eHow does Cass’ High Intensity Strength at Home program work?\u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eCass’ High Intensity Strength at Home is a 16-week training program, including 4 Beginner weeks. These high intensity and heavy lifting workouts range from 30-45 minutes, with optional Express workouts. The Express options take only 10-15 minutes (not including the warm-up and cool-down), for those who are short on time, but still want to smash their workout goals. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003eWhat are the weekly goals?\u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIn Cass’ High Intensity Strength at Home Beginner weeks, you will be provided with the following goals to work towards each week:\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e3 x Resistance training sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2 x Cardio sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e1 x Recovery Sessions\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eYour goals will then increase as you progress into 1.0 of  Cass’ High Intensity Strength at Home program:\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e3-4 x Resistance training sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2-3 x Cardio sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e1 x Recovery Sessions\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAs you progress through 1.0, your Resistance workouts will increase from 3 to 4 sessions per week after Week 3. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAlong with the above, Cass has added in additional workouts for those that wish to increase their resistance workouts each week. \u003c/span\u003e\u003cstrong\u003eThese are always optional.\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2 x Express Resistance sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2 x Recovery sessions\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eTo support you in your training, we strongly recommend performing the weekly recovery sessions as they incorporate mobility movements that will help improve body positions for common problem areas within your key lifts. \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cbr\u003e\u003cbr\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch3\u003eWhat do the workouts involve?\u003c/h3\u003e\n\u003cp\u003e\u003cstrong\u003eStrength + Cardio\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThese workouts begin with a strength exercise, you will complete 3-6 sets of the key exercise for the specified number of reps. Between each set you will take a 60 second rest. (\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe strongly encourage taking the full 60 second rest, to allow time for your body to rest, ready to perform the next set.) After completing all sets take a 1 minute rest before beginning the cardio part. The cardio workout includes 5 rounds of 4 exercises. Perform the specified number of reps for each exercise before moving onto the next. There is no rest between exercises or rounds, as the purpose of this part is to add volume to the muscles whilst maintaining high intensity. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eFull Body Tabata\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eTabata is a form of high-intensity interval training (HIIT) that aims to improve cardiovascular (both aerobic and anaerobic) fitness through short bouts of intense exercise (20 seconds) and a short rest period (10 seconds). There are 8 exercises in the workout. You will perform 8 rounds of 20 seconds on, 10 seconds off for each exercise, before moving onto the next. You will receive a 30 second rest period between each exercise and once you have performed all 8 exercises the workout is complete.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eFull Body HIIT\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eHigh Intensity Interval Training refers to periods of high intensity work, followed by a period of rest. This HIIT session involves a circuit of 10 exercises, with a work to rest ratio of 60 seconds on, 30 seconds off. These exercises will be a mix of cardio, strength and bodyweight to make sure your HIIT workout gets your Sweat on!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eExpress Workouts (Optional)\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThese Express options are perfect for those short on time, or for those who are wanting to take their training to the next level with extra workouts! There are two optional sessions; Express High Intensity and Express AMRAP. \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cbr\u003e\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe \u003c/span\u003e\u003cstrong\u003eExpress High Intensity\u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003e workouts consist  3 circuits with 3 exercises in each. Your aim is to complete3 laps in total. In the first circuit, you will perform 21 reps of each exercise, repeating for 3 laps. In circuit 2 you will perform 15 reps of each exercise, repeating for 3 laps. and finally in circuit 3 you will perform 9 reps of each exercise, repeating for 3 laps.\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cbr\u003e\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe \u003c/span\u003e\u003cstrong\u003eExpress AMRAP\u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003e workouts are time based, with 4 exercises completed in a circuit format. Each exercise will involve a 45 second work period, followed by a short 15 second rest period. Your aim is to complete 3 laps, performing as many reps as you can of each exercise in that 45 second period until complete.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eWarm-Up (optional)\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eYou’ll find a choice of two different Warm-Up types to complete before you start your workout:\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eMovement: dynamic stretches and movement preparation-type exercises\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCardio \u0026amp; Movement: combination of the above (recommended)\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eYour warm-up routine will be approximately 5-7 minutes long and you will find a brief description of each of the above to help choose the best warm-up style for you!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eCool Down\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eYou will be taken through a series of stretches to help kickstart the post-workout recovery process. We strongly recommend \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003ecompleting a cool-down session at the end of each workout to help to promote recovery, prevent injury, improve flexibility by slowing down your heart rate, and promote even blood flow throughout your body.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003eWhat equipment do I need?\u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAll you will need is:\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eDumbbells\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eKettlebells \u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSkipping Rope \u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eFoam Roller (recommend for recovery and warm-ups)\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eIf you don’t have access to the equipment, what can you use instead? \u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eDumbbells- \u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003eTwo safe, heavy objects can be used, such as bags of food, water bottles, or other household items - get creative!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eKettlebells - \u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003eOne large dumbbell (8-15kg) can be used instead.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eSkipping Rope -\u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003e There is no substitute for this, but you could complete 'air skips' if you are space restricted.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWhen selecting alternatives, it is important to ensure that they are both safe and secure prior to commencing your workout.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eTo find out what others in the Community are using, head to our \u003c/span\u003e\u003ca href=\"https://forum.sweat.com/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eForum!\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e  \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eYou are welcome to omit equipment from your workout and simply use your own bodyweight to complete the exercises.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cspan style=\"font-weight: 400;\"\u003ePlease note: We cannot guarantee you will achieve the same results as those who include equipment in their workouts.\u003c/span\u003e\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eCass’ High Intensity Strength at Home program is available exclusively within the \u003ca href=\"www.sweat.com\" target=\"_self\"\u003eSweat\u003c/a\u003e app. Existing members can access her program by \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eheading to their Profile and selecting 'Manage My Program', then 'Select Program’ to find\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003e High Intensity Strength with Cass. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eNew to Sweat? Get started today and download the Sweat app from the \u003c/span\u003e\u003ca href=\"https://support.sweat.com/hc/en-us/articles/www.sweat.com/app\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eApp Store\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e or the \u003c/span\u003e\u003ca href=\"https://support.sweat.com/hc/en-us/articles/www.sweat.com/app\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eGoogle Play Store\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e, or sign up on our website \u003c/span\u003e\u003ca href=\"https://www.sweat.com/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ehere\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e. \u003cbr\u003e\u003cbr\u003eWant to give one of Cass' workouts a go? Try her Express Metcon workout \u003ca href=\"https://www.sweat.com/blogs/workouts/free-metcon-workout-high-intensity-strength-cass-olholm\" target=\"_self\"\u003ehere\u003c/a\u003e!\u003c/span\u003e\u003c/p\u003e","user_segment_ids":[],"snippet":"Cass Olholm is a qualified Strength and Conditioning \u003cem\u003ecoach\u003c/em\u003e who strongly believes that you don’t need to be strong to get","result_type":"article"}]}