{"count":20,"next_page":null,"page":1,"page_count":1,"per_page":25,"previous_page":null,"results":[{"id":9762772159759,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/9762772159759.json","html_url":"https://support.sweat.com/hc/en-us/articles/9762772159759-What-is-Core-Restore-with-Britany-and-how-does-it-work","author_id":361709606835,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":4,"vote_count":4,"upvote_count":4,"downvote_count":0,"section_id":360001094876,"created_at":"2024-05-16T00:48:17Z","updated_at":"2024-06-03T04:25:07Z","name":"What is Core \u0026 Restore with Britany and how does it work?","title":"What is Core \u0026 Restore with Britany and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2024-05-24T00:10:00Z","user_segment_id":null,"permission_group_id":42335,"content_tag_ids":[],"label_names":["abs","core","barre","britany","britany williams"],"body":"\u003ch3 id=\"h_01HXZDS5H2Q3CC1W0JH46RXW8M\"\u003eWhat is Core \u0026amp; Restore?\u003c/h3\u003e\n\u003cp\u003eCore \u0026amp; Restore is a gentle, progressive training program designed for women who have progressed beyond the postpartum stage and resumed exercise, yet still experience core or pelvic floor issues such as \u003cspan style=\"color: #0d0d0d; background-color: #ffffff;\"\u003ediastasis recti, abdominal bulging, or back pain.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003eThrough a range of techniques and training styles, it aims to teach you proper breathing, core engagement, postural alignment and muscular strength over a 12-week period.\u003c/p\u003e\n\u003cp\u003e Britany designed this program with four progressive stages. For the first time, educational video segments from Britany are integrated throughout the program, including guidance on checking for diastasis recti.\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01HXZDVKG704N3GSRHBFAERDGB\"\u003eWhat is involved in Core \u0026amp; Restore?\u003c/h3\u003e\n\u003cp\u003eBritany recommends three weekly resistance sessions but provides additional optional sessions for women with higher fitness levels who wish to train five to six times per week. \u003c/p\u003e\n\u003cp\u003eEach session typically ranges from 20 to 40 minutes and focuses on progressively enhancing core strength, posture, pelvic floor function, and overall strength. The program begins with breathwork and postural alignment, then advances to dynamic core exercises and full-body strength training, preparing women to transition confidently to another program. \u003c/p\u003e\n\u003cp\u003eIn addition to these sessions, Britany includes at least one low-intensity steady-state (LISS) cardio session, with more available as needed. There is also one designated rest day each week and one rehabilitation session. \u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01HXZDVQKVYMTG0F8DA59B22YC\"\u003eWhat equipment will I need to complete Core \u0026amp; Restore?\u003c/h3\u003e\n\u003cp\u003eTo efficiently complete this program you will need the following equipment:\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eDumbbells\u003c/li\u003e\n\u003cli\u003eYoga Mat\u003c/li\u003e\n\u003cli\u003eLong Resistance Band\u003c/li\u003e\n\u003cli\u003eResistance Tube\u003c/li\u003e\n\u003cli\u003eRecovery Band\u003c/li\u003e\n\u003cli\u003eShort Resistance Band\u003c/li\u003e\n\u003cli\u003eSmall Pilates Ball\u003c/li\u003e\n\u003cli\u003eHand Towel/Slider\u003c/li\u003e\n\u003cli\u003eTowels\u003c/li\u003e\n\u003cli\u003eFoam Roller\u003c/li\u003e\n\u003cli\u003eChair/Ottoman/Bench\u003c/li\u003e\n\u003cli\u003eWall\u003c/li\u003e\n\u003cli\u003eAnchor Point/Stall Bars\u003c/li\u003e\n\u003cli\u003eYoga Block\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan style=\"color: #0d0d0d; font-family: Söhne, ui-sans-serif, system-ui, -apple-system, ' Segoe UI' , Roboto, Ubuntu, Cantarell, ' Noto Sans' , sans-serif, ' Helvetica Neue' , Arial, ' Apple Color Emoji' , ' Segoe UI Emoji' , ' Segoe UI Symbol' , ' Noto Color Emoji' font-size:16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: pre-wrap; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; display: inline !important; float: none;\"\u003eThe long resistance band, resistance tube, and recovery band can be used interchangeably. As long as you have both a short and a long resistance band, you're all set. You can use the ‘exercise substitution’ feature available in the Sweat app to substitute equipment you lack with suitable alternatives. \u003c/span\u003e\u003c/p\u003e\n\u003ch3 id=\"h_01HYAB65RZEV63VYYHJPEW8DCD\"\u003e \u003c/h3\u003e\n\u003ch3 id=\"h_01HXZDVVFDP2QW538T4D2M42ZF\"\u003eHow do the workouts work?\u003c/h3\u003e\n\u003cp\u003eThis program features a combination of activity-style (AS) and \u003cspan style=\"color: #1d1c1d; background-color: #ffffff;\"\u003evideo-style\u003c/span\u003e sessions led by Britany. You engage in a variety of exercises including postural work, breathwork, full-body strength training, and barre sessions. \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eBlock 1 \u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003ePhase 1 (weeks 1-3): Realign\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eCore \u0026amp; Breathwork\u003c/li\u003e\n\u003cli\u003eFull Body\u003c/li\u003e\n\u003cli\u003eCore \u0026amp; Posture\u003c/li\u003e\n\u003cli\u003eLow Impact Cardio - AS (optional)\u003c/li\u003e\n\u003cli\u003eGlutes \u0026amp; Core (optional)\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003eFocus: The Realign phase emphasises breathwork, posture, pelvic floor connection, core engagement, and \u003cspan style=\"color: #0d0d0d; background-color: #ffffff;\"\u003eglute-focused strength training to build posterior chain strength.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"color: #0d0d0d; background-color: #ffffff;\"\u003ePhase 2 (weeks 4-6): Engage\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eCore \u0026amp; Posture\u003c/li\u003e\n\u003cli\u003eFull Body Barre\u003c/li\u003e\n\u003cli\u003eFull Body Strength\u003c/li\u003e\n\u003cli\u003eLow Impact Cardio - AS (optional)\u003c/li\u003e\n\u003cli\u003eArms \u0026amp; Core - AS (optional)\u003c/li\u003e\n\u003cli\u003eLegs \u0026amp; Core - AS (optional)\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003eFocus: The Engage phase introduces barre and dynamic core challenges with arm, thigh, and glute exercises to enhance muscle and strength in target areas.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eBlock 2\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"color: #0d0d0d;\"\u003ePhase 3 (weeks 7-9): Strengthen\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eCore \u0026amp; Posture\u003c/li\u003e\n\u003cli\u003eArms \u0026amp; Core - AS\u003c/li\u003e\n\u003cli\u003eLegs \u0026amp; Core - AS\u003c/li\u003e\n\u003cli\u003eLow Impact Cardio - AS (optional)\u003c/li\u003e\n\u003cli\u003eFull Body Barre (optional)\u003c/li\u003e\n\u003cli\u003eFull Body Strength (optional)\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003eFocus: The Strength phase centres on building strength using dumbbells, resistance bands, and core focus exercises, alongside cardio for a well-rounded weekly schedule.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"color: #0d0d0d; background-color: #ffffff;\"\u003ePhase 4 (weeks 10-12): Integrate\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eCore \u0026amp; Posture\u003c/li\u003e\n\u003cli\u003eArms \u0026amp; Core - AS\u003c/li\u003e\n\u003cli\u003eLegs \u0026amp; Core - AS\u003c/li\u003e\n\u003cli\u003eLow Impact Cardio - AS (optional)\u003c/li\u003e\n\u003cli\u003eStrength \u0026amp; Barre (optional)\u003c/li\u003e\n\u003cli\u003eFull Body Strength (optional)\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003eFocus: The Integrate phase is similar to Phase 3, but incorporates progressive overload, \u003cspan style=\"color: #0d0d0d; background-color: #ffffff;\"\u003eencouraging you to tackle more challenging exercises and heavier weights if you’re ready.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e","user_segment_ids":[],"snippet":"strength, \u003cem\u003eposture\u003c/em\u003e, pelvic floor function, and overall strength. The program begins with breathwork and \u003cem\u003epostural\u003c/em\u003e alignment","result_type":"article"},{"id":9762776131855,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/9762776131855.json","html_url":"https://support.sweat.com/hc/en-us/articles/9762776131855-What-is-Post-Pregnancy-Core-Restore-with-Britany-and-how-does-it-work","author_id":361709606835,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":5,"vote_count":5,"upvote_count":5,"downvote_count":0,"section_id":360000256835,"created_at":"2024-05-16T00:51:33Z","updated_at":"2026-08-29T16:19:26Z","name":"What is Post-Pregnancy Core \u0026 Restore with Britany and how does it work?","title":"What is Post-Pregnancy Core \u0026 Restore with Britany and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2024-05-24T00:07:36Z","user_segment_id":null,"permission_group_id":42335,"content_tag_ids":[],"label_names":["breastfeeding","diastasis recti","Post-Pregnancy","post-pregnancy","DR","core","britany","britany williams","brit","post natal"],"body":"\u003ch3 id=\"h_01HXZDS5H2Q3CC1W0JH46RXW8M\"\u003eWhat is Post-Pregnancy Core \u0026amp; Restore?\u003c/h3\u003e\n\u003cp\u003ePost-Pregnancy Core \u0026amp; Restore is a gentle, progressive program designed for women who have been cleared by their healthcare professional to exercise after pregnancy. It is essential that you do not begin this program unless you have received your postpartum check up. Always make sure you talk to your healthcare professional should you wish to make any alterations to better suit your needs.\u003c/p\u003e\n\u003cp\u003eThis program is designed to minimise common postnatal issues such as core dysfunction, diastasis recti, abdominal bulging or pelvic floor dysfunction. It aims to improve your breathing, postural alignment, core engagement and muscular strength over a 12-week period.\u003c/p\u003e\n\u003cp\u003eBritany designed this program with four progressive stages. For the first time, educational video segments from Britany are integrated throughout the program, including guidance on checking for diastasis recti.\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01HXZDVKG704N3GSRHBFAERDGB\"\u003eWhat is involved in Post-Pregnancy Core \u0026amp; Restore?\u003c/h3\u003e\n\u003cp\u003eBritany recommends three weekly resistance sessions but provides additional optional sessions for women who want to customise their post-pregnancy fitness journey according to their preferences and needs, or you can just complete one. Listening to your body is essential. \u003c/p\u003e\n\u003cp\u003eEach session typically ranges from 10 to 40 minutes, increasing in length as the weeks progress and working to improve core strength, posture, pelvic floor function, and overall strength. \u003cspan style=\"color: #0d0d0d; background-color: #ffffff;\"\u003eThe program begins with a focus on foundational core work and postpartum recovery, progressing over time to rebuild overall body strength in preparation for traditional workouts by the end of the program.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003eIn addition to these sessions, Britany includes at least one low-intensity steady-state (LISS) cardio session, with more available as needed. There is also one designated rest day each week and one rehabilitation session. \u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01HYKXYAVBHESATZEY1BTDTH4F\"\u003eWhat equipment will I need to complete Post-Pregnancy Core \u0026amp; Restore?\u003c/h3\u003e\n\u003cp\u003eTo efficiently complete this program you will need the following equipment:\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eDumbbells\u003c/li\u003e\n\u003cli\u003eYoga Mat\u003c/li\u003e\n\u003cli\u003eLong Resistance Band\u003c/li\u003e\n\u003cli\u003eResistance Tube\u003c/li\u003e\n\u003cli\u003eRecovery Band\u003c/li\u003e\n\u003cli\u003eShort Resistance Band\u003c/li\u003e\n\u003cli\u003eSmall Pilates Ball\u003c/li\u003e\n\u003cli\u003eHand Towel/Slider\u003c/li\u003e\n\u003cli\u003eTowels\u003c/li\u003e\n\u003cli\u003eFoam Roller\u003c/li\u003e\n\u003cli\u003eChair/Ottoman/Bench\u003c/li\u003e\n\u003cli\u003eWall\u003c/li\u003e\n\u003cli\u003eAnchor Point/Stall Bars\u003c/li\u003e\n\u003cli\u003eYoga Block\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan style=\"color: #0d0d0d; font-family: Söhne, ui-sans-serif, system-ui, -apple-system, ' Segoe UI' , Roboto, Ubuntu, Cantarell, ' Noto Sans' , sans-serif, ' Helvetica Neue' , Arial, ' Apple Color Emoji' , ' Segoe UI Emoji' , ' Segoe UI Symbol' , ' Noto Color Emoji' font-size:16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: pre-wrap; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; display: inline !important; float: none;\"\u003eThe long resistance band, resistance tube, and recovery band can be used interchangeably. As long as you have both a short and a long resistance band, you're all set. \u003c/span\u003e\u003cspan style=\"color: #0d0d0d; font-family: Söhne, ui-sans-serif, system-ui, -apple-system, ' Segoe UI' , Roboto, Ubuntu, Cantarell, ' Noto Sans' , sans-serif, ' Helvetica Neue' , Arial, ' Apple Color Emoji' , ' Segoe UI Emoji' , ' Segoe UI Symbol' , ' Noto Color Emoji' font-size:16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: pre-wrap; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; display: inline !important; float: none;\"\u003eExercise \u003cspan style=\"color: #0d0d0d; background-color: #ffffff;\"\u003esubstitutions\u003c/span\u003e are not available because the selected exercises are specifically chosen as most suitable\u003c/span\u003e\u003cspan style=\"color: #0d0d0d; font-family: Söhne, ui-sans-serif, system-ui, -apple-system, ' Segoe UI' , Roboto, Ubuntu, Cantarell, ' Noto Sans' , sans-serif, ' Helvetica Neue' , Arial, ' Apple Color Emoji' , ' Segoe UI Emoji' , ' Segoe UI Symbol' , ' Noto Color Emoji' font-size:16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: pre-wrap; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; display: inline !important; float: none;\"\u003e for women returning to training post-partum.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01HXZDVVFDP2QW538T4D2M42ZF\"\u003eHow do the workouts work?\u003c/h3\u003e\n\u003cp\u003eThis program primarily features \u003cspan style=\"color: #1d1c1d; background-color: #ffffff;\"\u003evideo-style\u003c/span\u003e sessions led by Britany, supplemented with activity-style (AS) sessions as you progress. You engage in a variety of exercises including breathwork, postural work, full-body strength training, and barre sessions.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eBlock 1 \u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003ePhase 1 (weeks 1-3): Connect\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eBreathwork 1\u003c/li\u003e\n\u003cli\u003ePosture 1\u003c/li\u003e\n\u003cli\u003eBreathwork 2\u003c/li\u003e\n\u003cli\u003ePosture 2 (optional)\u003c/li\u003e\n\u003cli\u003eGentle Move \u0026amp; Stretch - AS (optional)\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003eFocus: The Connect phase emphasises foundational skills such as breathing, posture, and core connection with short sessions (20 minutes or less). Exercises are repeated to master foundational movement before progressing. \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"color: #0d0d0d; background-color: #ffffff;\"\u003ePhase 2 (weeks 4-6): Restore\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eCore \u0026amp; Breathwork\u003c/li\u003e\n\u003cli\u003eCore \u0026amp; Posture\u003c/li\u003e\n\u003cli\u003eFull Body\u003c/li\u003e\n\u003cli\u003eGlutes (optional)\u003c/li\u003e\n\u003cli\u003eFull Body (optional)\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003eFocus: The Restore phase centres on rebuilding core and glute strength using bodyweight and resistance bands. Sessions extend slightly (25 minutes), with optional workouts available for those seeking additional strength training.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eBlock 2\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"color: #0d0d0d;\"\u003ePhase 3 (weeks 7-9): Build\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eCore \u0026amp; Posture\u003c/li\u003e\n\u003cli\u003eFull Body - Glutes Focus\u003c/li\u003e\n\u003cli\u003eFull Body - Core Focus\u003c/li\u003e\n\u003cli\u003eFull Body - AS (optional)\u003c/li\u003e\n\u003cli\u003eCore \u0026amp; Breathwork (optional)\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003eFocus: The Build phase introduces dumbbells alongside bodyweight and resistance bands to enhance full-body strength while addressing core and pelvic floor issues. Sessions lengthen to approximately 35-40 minutes. \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"color: #0d0d0d; background-color: #ffffff;\"\u003ePhase 4 (weeks 10-12): Integrate\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eCore \u0026amp; Posture\u003c/li\u003e\n\u003cli\u003eFull Body Barre\u003c/li\u003e\n\u003cli\u003eArms \u0026amp; Core - AS\u003c/li\u003e\n\u003cli\u003eLegs \u0026amp; Core - AS (optional)\u003c/li\u003e\n\u003cli\u003eLow Impact Cardio - AS (optional)\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003eFocus: The Integrate phase includes barre workouts and more advanced strength training to prepare for transitioning to\u003ca href=\"https://support.sweat.com/hc/en-us/articles/9762772159759/preview/eyJhbGciOiJIUzI1NiJ9.eyJpZCI6OTc2Mjc3MjE1OTc1OSwiZXhwIjoxNzE2MzU4MDY3fQ.a0a-UDy-y0hO7x1Kkolpg66rRMtR9vR4i0-Fok8s0uI\"\u003e \u003cspan class=\"wysiwyg-underline\" style=\"color: #1155cc;\"\u003eCore \u0026amp; Restore\u003c/span\u003e\u003c/a\u003e or more traditional workouts.\u003c/p\u003e\n\u003cp\u003e\u003cem\u003eAlthough exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other healthcare provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those contained in this article, may result in injury. Do not start this fitness program if your physician or health care provider advises against it.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cem\u003eThis article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cem\u003eYou are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.\u003c/em\u003e\u003c/p\u003e","user_segment_ids":[],"snippet":"Phase 1 (weeks 1-3): Connect Breathwork 1 \u003cem\u003ePosture\u003c/em\u003e 1 Breathwork 2 \u003cem\u003ePosture\u003c/em\u003e 2 (optional) Gentle Move \u0026amp; Stretch -","result_type":"article"},{"id":5472392694799,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/5472392694799.json","html_url":"https://support.sweat.com/hc/en-us/articles/5472392694799-What-is-Pregnancy-with-Kayla-and-how-does-it-work","author_id":360486401215,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":27,"vote_count":35,"upvote_count":31,"downvote_count":4,"section_id":7614663580815,"created_at":"2022-09-09T06:03:53Z","updated_at":"2026-07-19T01:47:37Z","name":"What is Pregnancy with Kayla and how does it work?","title":"What is Pregnancy with Kayla and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2023-06-01T03:23:58Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":["pregnant","Kayla","kayla","pregnancy","Kayla Itsines","prenatal"],"body":"\u003ch3\u003eWhat is Pregnancy with Kayla? \u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFeel supported, strong, and active throughout every trimester of your pregnancy with this bump-to-birth 40-week program!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIf anyone can understand first-hand what it's like to experience the incredible changes your body goes through during pregnancy, it’s our prenatal qualified, head trainer, and soon-to-be mother of 2, Kayla Itsines.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThese low-intensity 20-30 minute workouts are designed to be completed in the comfort of your home, using basic equipment or your body weight if needed.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWhether you are looking to maintain your current fitness level if you were active before pregnancy or slowly become introduced to fitness if you are new to exercise, Kayla’s pregnancy program can keep your general health and mental well-being in check.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003eWhat is involved in Kayla’s Pregnancy Program? \u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eKayla provides 3 resistance, cardio, and recovery workouts per week, however, your goal can be to complete just 1 of each of them if needed as it is important to listen to your body and your doctor during your pregnancy journey. It is also important to allocate at least one rest day per week.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe resistance workouts are broken down into trimesters and target your full body, upper body, and lower body. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe recovery workouts will also focus on relieving common problem areas woman experience during pregnancy such as lower back relief, hip mobility, and upper back and neck relief. These are great to complete in addition to your resistance and cardio workout, or instead, if you are looking for something a little more low impact.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003eWhat week do I start on? \u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe recommend that you start Kayla’s program on your equivalent gestational week or if you are trying to conceive start in week 1. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFor example, if you are 20 weeks pregnant, change your week to week 20 of the Second Trimester. If you are 25 weeks pregnant, change your week to week 25 of the Third trimester.  \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIf you are unsure how to change your week, please follow the instructions in this \u003c/span\u003e\u003ca href=\"https://support.sweat.com/hc/en-us/articles/115007114328-How-do-I-change-my-program-and-week-\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eHelp Support Article.\u003c/span\u003e\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003eWhat Equipment do I need to complete this program? \u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eKayla recommends completing her program with the following equipment:\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eDumbbells\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eChair\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eStep\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eResistance Band/Resistance Tube\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eRecovery Band\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eFoam Roller (optional for recovery workouts)\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eHowever, using your body weight to complete the exercises instead is fine, as well as swapping pieces of equipment for objects you have lying around at home. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003eHow do the workouts work? \u003c/h3\u003e\n\u003cp\u003e\u003cstrong\u003eFirst Trimester (Week 1 - 12)\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eFull Body\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis workout is going to target all muscle groups, with 2 supersets with 2 exercises in each, both repeated for 3 laps. Complete the exercise for the specific number of reps with a 30-second rest between each lap. The workout ends with a final circuit of 4 exercises performed for 30 seconds each, repeated 3 times also with a 30-second rest between laps.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eUpper Body Strength \u0026amp; Posture\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIn this strength and posture workout, Kayla takes you through 4 sections: Mobility, Strength, Endurance, and Postural exercises. The Mobility section will be your warmup and you will need to complete 2 exercises for the specific number of reps for 3 laps. You will then complete a number of different exercises across the three remaining sections for the specific number of reps, repeated 3 times also with a 30-second rest between laps.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eLower Body\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis workout is going to target your lower body by following the same superset structure as the Full Body workout, however, will end with a Triset instead of a circuit. The Triset consists of 3 exercises that are repeated for 3 laps, 30 seconds each with a 30-second rest between laps.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eSecond Trimester (Week 13 - 24) \u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eFull Body\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis workout is structured exactly the same as the First trimester, however, the final circuit will consist of 3 exercises instead of 4.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eUpper Body Strength \u0026amp; Posture\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis workout is structured exactly the same as the First trimester.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eLower Body\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis workout is structured exactly the same as the First trimester, however, instead of ending with a Triset, you will complete a small circuit of 3 exercises performed for 30 seconds each, repeated 3 times also with a 30-second rest between laps.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eThird Trimester (Week 24 - 40) \u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eFull Body Mobility \u0026amp; Strength\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAs you move into your last trimester, a Mobility section is added to the beginning of this workout where you will need to complete 2 exercises for the specific number of reps for 3 laps. You then move into 1 superset with 2 exercises repeated for 3 laps. Complete the exercise for the specific number of reps with a 30-second rest between each lap. The workout ends with a small 3-exercise circuit, repeated for 3 laps, with a 30-second rest in between.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eUpper Body Strength \u0026amp; Posture\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis workout is structured exactly the same as the Second trimester.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eLower Body Mobility \u0026amp; Strength\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis workout is structured exactly the same as the Full Body Mobility \u0026amp; Strength, however, has a strong focus on the lower body. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eRecovery\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eYour Recovery sessions are split into separate workouts: Lower Back Relief, Hip Mobility, and Upper Back and Neck Relief and will consist of a variety of 7-8 stretching exercises. Complete the exercise for the required number of reps or time. These workouts will take approximately 8-10 minutes to complete \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cspan style=\"font-weight: 400;\"\u003eAlthough exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other health care provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those suggested in this article, may result in injury. Do not start a fitness program if your physician or health care provider advises against it.\u003c/span\u003e\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article.\u003c/span\u003e\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cspan style=\"font-weight: 400;\"\u003eYou are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.\u003c/span\u003e\u003c/em\u003e\u003c/p\u003e","user_segment_ids":[],"snippet":"between laps. Upper Body Strength \u0026amp; \u003cem\u003ePosture\u003c/em\u003e In this strength and \u003cem\u003eposture\u003c/em\u003e workout, Kayla takes you through 4 sections:","result_type":"article"},{"id":360001251755,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/360001251755.json","html_url":"https://support.sweat.com/hc/en-us/articles/360001251755-What-is-Post-Pregnancy-by-Kayla-Itsines-and-how-does-it-work","author_id":360429695715,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":570,"vote_count":596,"upvote_count":583,"downvote_count":13,"section_id":360000256835,"created_at":"2019-11-18T04:04:56Z","updated_at":"2026-08-12T19:40:59Z","name":"What is Post-Pregnancy by Kayla Itsines and how does it work? ","title":"What is Post-Pregnancy by Kayla Itsines and how does it work? ","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2023-06-01T03:32:46Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":["program","Kayla","pregnancy","diastasis recti","Kayla Itsines","post-pregnancy"],"body":"\u003ch3\u003eWhat is Post-Pregnancy by Kayla Itsines?\u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eSweat Trainer \u003ca href=\"https://www.sweat.com/pages/kayla-itsines\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eKayla Itsines\u003c/a\u003e’ own journey inspired the development of her \u003ca href=\"https://www.sweat.com/pages/kayla-post-pregnancy\" target=\"_blank\" rel=\"noopener noreferrer\"\u003ePost-Pregnancy program\u003c/a\u003e in the Sweat app. It wasn’t until she returned to training after giving birth to her daughter Arna, that she realised how much core strength she had lost during pregnancy and from having a C-section birth.  \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eTo regain her strength and confidence, Kayla had to slowly ease herself back into training and focus on a completely different style of training to \u003ca href=\"https://www.sweat.com/pages/bbg\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eHigh Intensity with Kayla\u003c/a\u003e. Post-Pregnancy has been designed to help all women begin or return to light exercise after having a baby, and provides mothers with the right tools to help rebuild their strength.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eKayla’s Post-Pregnancy program provides 16-weeks of exercises, with four foundational weeks that account for the different experiences a woman may go through during her pregnancy and postpartum journey. It is designed to use minimal equipment, with resistance sessions from 15-25 minutes in length that can be completed in the comfort of your own home and at your own pace.  \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eKayla’s program has been endorsed by a panel of leading obstetricians and clinical exercise physiologists and gives you the training tools to rebuild your foundational strength, core stability and posture after having your baby. It does this through \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003erebuilding foundational core and pelvic strength before progressing into more complex movements, such as squats. This progressive approach will slowly increase in intensity throughout the program with the intention of helping you return to your pre-pregnancy routine after the 16 weeks.  \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAs the program has been endorsed by a leading team of healthcare professionals, women who experience weak pelvic floor symptoms, abdominal separation (Diastasis Recti), or suffered from any complications during pregnancy or birth are able to participate in this program with clearance from an obstetrician or healthcare professional. \u003c/span\u003e \u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003eWho Can Use Post-Pregnancy?\u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis program has been designed for women post-pregnancy who have received clearance from their medical professional — typically at six weeks postpartum.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis program includes four foundational weeks for women who may have either had complications during pregnancy, during their labour or the birth of their baby, such as a weakened pelvic floor or delivery by C-section. \u003c/span\u003e\u003c/p\u003e\n\u003ch3\u003e\u003cspan style=\"font-weight: 400;\"\u003e \u003c/span\u003e\u003c/h3\u003e\n\u003ch3\u003eHow does Kayla's Post Pregnancy program work?\u003c/h3\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eKayla’s goal was to provide a program to help all mothers find a comfortable exercise environment to work on rebuilding their foundational full-body strength, core stability, coordination and improve their posture.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eEndorsed by a panel of leading obstetricians and clinical exercise physiologists, Post-Pregnancy carefully takes into consideration the changes a woman's body can go through while pregnant, such as the effects that increased relaxin has on joints and ligaments.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eThe program has 16 weeks, including four foundational weeks that can provide you with the right tools to rebuild your strength. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eThe foundational weeks are required for women who may have had complications during pregnancy, labor or birth, such as weakened pelvic floor or delivery by C-section.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eTwo resistance style sessions are provided each week, with an optional third. These include a mobility section, and two lap-based circuits where two laps of three exercises per circuit are to be completed. Two to three cardio sessions (light walking), a recovery session and a rest day are also part of the weekly goals. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eOn top of the resistance sessions, there are optional postural and mobility sessions which can be completed in addition to the weekly goals. These are 5-8 minute short sessions with a focus on reducing soreness and increasing strength and posture.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWhat do the workouts involve?\u003c/span\u003e\u003c/h3\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003ePost-Pregnancy Foundations — Weeks 1-4\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e2 Resistance sessions \u003c/span\u003e\u003c/li\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eUpper Body \u0026amp; Core \u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eLower Body \u0026amp; Core \u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eFull Body (optional) \u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eEach session will take approximately 15-25 minutes to complete and will be split into sections — Mobility, Circuit 1, Circuit 2 and Cool Down (optional)\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eFocus on core strengthening exercises which are appropriate for Diastasis Recti, post-clearance\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e2 Low-Intensity Cardio sessions per week\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eOnce you have completed the first four weeks, you will proceed to the full \u003ca href=\"https://www.kaylaitsines.com/blogs/exercises/post-pregnancy-workout\" target=\"_self\"\u003e12-week Post-Pregnancy program. \u003c/a\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003ePost-Pregnancy Weeks 1-12\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e2 Resistance workouts\u003c/span\u003e\u003c/li\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eUpper Body \u0026amp; Core\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eLower Body \u0026amp; Core\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eFull Body (optional)\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eEach session will take approximately 15-25 minutes to complete and will be split into sections - Mobility, Circuit 1, Circuit 2 and Cool Down (optional)\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e2-3 Low-Intensity Cardio sessions per week\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eYou will also be provided with optional postural and mobility sessions which can be completed in addition to your regular routine. These are 8-10 minute short sessions with a focus on reducing soreness and increasing postural strength and positioning — lower back relief, hip strength and upper body posture. As these sessions are very low intensity, they do not require a warmup or cool down.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eCheck out Kayla's blog \u003ca href=\"https://www.kaylaitsines.com/blogs/education/post-pregnancy-faq\" target=\"_self\"\u003e'How To Get Started With My Post-Pregnancy Program'\u003c/a\u003e for some great tips! \u003cbr\u003e\u003cbr\u003e\u003cspan class=\"wysiwyg-font-size-large\"\u003eWhat Equipment do I need? \u003c/span\u003e\u003cbr\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003eThe exercises in Kayla’s Post-Pregnancy program have been designed so that you can complete them from the comfort of your own home! \u003c/p\u003e\n\u003cp\u003eBelow, you can find a full list of the equipment you will need to effectively complete the program:\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eChair\u003c/li\u003e\n\u003cli\u003eDumbbell(s)\u003c/li\u003e\n\u003cli\u003eFitball\u003c/li\u003e\n\u003cli\u003eFoam Roller\u003c/li\u003e\n\u003cli\u003eMassage Ball\u003c/li\u003e\n\u003cli\u003eRecovery Band\u003c/li\u003e\n\u003cli\u003eResistance Band\u003c/li\u003e\n\u003cli\u003eStep\u003c/li\u003e\n\u003cli\u003eYoga Mat\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003e\u003cspan class=\"wysiwyg-font-size-large\"\u003eHow do I schedule my week? \u003c/span\u003e\u003c/h3\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eAs a busy mother herself, Kayla knows how difficult it can be to find time to get some exercise in. For this reason, she has made sure her Post-Pregnancy program can be adapted to suit a busy lifestyle.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eThe program is designed to be completed from the comfort of your own home, allowing you to schedule your resistance sessions at a time that suits you and your family! \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eIf you would like some guidance with scheduling your week, you can find Kayla’s recommended training timetable via the 'Planner' tab within the Sweat app. However, you are also welcome to schedule your own week to fit your work, family, and lifestyle commitments.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eIn Post-Pregnancy, you will be provided with the following goals to work towards each week, in each phase of the program. A typical week could look like this:\u003c/span\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003ePost-Pregnancy Foundations — Weeks 1-4\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eMonday: Lower Body \u0026amp; Core \u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eTuesday: Low-Intensity Cardio (LISS)\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWednesday: Upper Body \u0026amp; Core\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eThursday: Low-Intensity Cardio (LISS) \u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eFriday: Rest or Full Body (optional)\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eSaturday: Active Recovery\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eSunday: Rest\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003ePost Pregnancy Weeks 1-12\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eMonday: Lower Body \u0026amp; Core \u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eTuesday: Low-Intensity Cardio (LISS)\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWednesday: Upper Body \u0026amp; Core\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eThursday: Low-Intensity Cardio (LISS) \u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eFriday: Rest or Full Body (optional)\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eSaturday: Active Recovery and Low-Intensity Cardio (LISS) (optional) \u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eSunday: Rest\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eCan I combine programs?\u003c/span\u003e\u003c/h3\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eIf you are postpartum, we do not recommend completing additional exercise on top of Kayla’s Post-Pregnancy program. As your body has already gone through so many changes during pregnancy and childbirth, take the time to heal, strengthen, and care for your body before resuming other styles of training. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eIf you wish to complete additional exercise, we recommend consulting your healthcare professional first. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eFeel free to check out our free community \u003ca href=\"https://forum.sweat.com/\"\u003eForum\u003c/a\u003e to see how other busy mums arrange the weekly resistance sessions to best suit their needs!\u003cbr\u003e\u003cbr\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch3 class=\"article-title\" title=\"Is Kayla's Post-Pregnancy endorsed by women’s health professionals?\"\u003e\u003cspan class=\"wysiwyg-font-size-large\"\u003eIs Kayla's Post-Pregnancy endorsed by women’s health professionals?\u003c/span\u003e\u003c/h3\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003ca href=\"https://www.sweat.com/pages/kayla-post-pregnancy\" target=\"_self\"\u003eKayla’s Post-Pregnancy program\u003c/a\u003e has been reviewed and endorsed by the following panel of leading obstetricians and exercise physiologists from the US, UK and Australia. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cstrong\u003eDr Renee Allen - OBGYN\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eDr Allen is a board-certified OBGYN. She’s been practising as a Hospitalist in Atlanta, GA for nearly eight years and holds a faculty appointment in the OBGYN Department of Morehouse School of Medicine as an Adjunct Assistant Professor. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eBorn in Jamaica and raised in Toronto, Canada, Dr. Allen completed her undergraduate degree at McMaster University in Hamilton, ON Canada. She holds a Master's of Health Science Degree in Community Health and Epidemiology at from the University of Toronto and Medical Degree from Michigan State University, College of Human Medicine. She completed her residency training in Obstetrics and Gynecology at Emory University School of Medicine.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eDr Allen regularly makes media appearances and has been interviewed by CNN Espanol, ReachMD, Girl’s Life Magazine, Fit Pregnancy Magazine, Bustle, Good Housekeeping Magazine, BlackDoctor.org, Motherhood Moment Blog, Healthline.com and Business Women Magazine.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e“\u003cem\u003e(Kayla’s Post-Pregnancy program) has my stamp of approval as a safe, effective and intensive post-natal exercise program that produces significant and long-lasting results for the new mother who has been medically cleared by their physician to return to training.“\u003c/em\u003e \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cstrong\u003eDr Dib Datta - Consultant Obstetrician \u0026amp; Gynaecologist\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eDib Datta is a Consultant in O\u0026amp;G at Maidstone and Tunbridge Wells NHS Trust, England. He specialises in menopause \u0026amp; HRT, pelvic organ prolapse, menstrual problems, endometriosis, heavy menstrual bleeding, polycystic ovarian disease, vulval disorders and abnormalities of the cervix.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eDr Datta completed his undergraduate medical training at Calcutta Medical College, obtaining post-graduate qualifications at BJ Medical College. In 1994 he became a member of the Royal College of Obstetricians and Gynecologists (RCOG); and the Royal College of Physicians (RCP).\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWith extensive experience serving on local, regional and national Boards, Dr Datta was head of the Risk Department for Maternity Services at a large hospital in England from 2005-2015. Committed to research, and is registered as a scientist with the National Institute of Health Research, England. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eDr Dib Datta speaks regularly at national and international conferences and has received a number of awards, prizes and citations. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cem\u003e“As a practising obstetrician with over 30 years of clinical expertise, my view of the SWEAT training programs in maintaining optimum positions during exercise, developing core strength and enhancing mindfulness of the body is conclusively in line with published studies.” \u003c/em\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cstrong\u003eAnabelle Johnstone-Dougall - Clinical Exercise Physiologist\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eAnnabelle Johnstone-Dougall is an Australian Clinical Exercise Physiologist and Sport Scientist practising privately in West London. She focuses on the prescription of exercise as medicine where there is evidence that exercise can improve the clients’ outcome. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eAnabelle completed her Honours degree at the University of Queensland and gained experience in rehabilitation clinics in Australia. Her private practice in London includes musculoskeletal rehabilitation, women's health, pregnancy and postpartum exercise programs.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eAnabelle’s approach to rehabilitation means providing holistic support to clients throughout their health and fitness journey, including advanced, evidence-based exercise methods and educating clients to independently manage their health. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cem\u003e“The postpartum period is such a unique experience for every woman and the program really takes this into account. For women who are just starting out on their fitness journey post-pregnancy or have had more complicated births, the program offers an entire month of foundation training that focuses on safely strengthening the entire body while improving mobility in key areas and increasing pelvic floor control.”\u003c/em\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eKathryn Warr - Women’s Health Physiotherapist\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eKathryn Warr is a physiotherapist specialising in women’s health. She founded her own clinic in 2015 to focus on improving the lives of women through every stage of life. Prior to this, her career has been dedicated to women’s health physiotherapy in hospitals and practices in Australia. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eHer specialised skills include complex pelvic floor, chronic pelvic pain, prolapse and pessary fittings, pregnancy pelvic girdle pain, Diastasis Recti and postnatal checks, including return to exercise. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eKathryn regularly updates her skills at national conferences and seeks out the latest research in women’s and post-partum health. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cem\u003e“The team at SWEAT have worked closely with myself and other healthcare providers to ensure their program hits the mark for what new mums need in preparation for return to their pre-pregnancy exercise regime… With a cleverly designed “Foundation” program for those at higher risk of pelvic floor disorders and abdominal muscle weakness, the program focuses on inclusion for ALL women regardless of where she finds herself in her postnatal journey”.\u003c/em\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cem\u003eAlthough exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other health care provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those contained in this article, may result in injury. Do not start this fitness program if your physician or health care provider advises against it.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cem\u003eThis article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cem\u003eYou are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e \u003c/span\u003e\u003c/p\u003e","user_segment_ids":[],"snippet":"and increasing \u003cem\u003epostural\u003c/em\u003e strength and positioning — lower back relief, hip strength and upper body \u003cem\u003eposture\u003c/em\u003e. As these sessions","result_type":"article"},{"id":4408567139087,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/4408567139087.json","html_url":"https://support.sweat.com/hc/en-us/articles/4408567139087-What-is-Sara-3-Week-Core-Body-Connection-Challenge-and-how-does-it-work","author_id":361094192836,"comments_disabled":false,"draft":false,"promoted":false,"position":1,"vote_sum":9,"vote_count":15,"upvote_count":12,"downvote_count":3,"section_id":7614669723279,"created_at":"2021-10-29T04:02:09Z","updated_at":"2024-03-18T19:54:22Z","name":"What is Sara' 3-Week Core \u0026 Body Connection Challenge and how does it work? ","title":"What is Sara' 3-Week Core \u0026 Body Connection Challenge and how does it work? ","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2023-08-07T04:08:23Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":[],"body":"\u003cp\u003e\u003cstrong\u003eWhat is Core \u0026amp; Body Connection with Sara?\u003cbr\u003e\u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003eSara’s  3-week Pilates program is part of our #Sweatmade challenge programs. You will find a range of different Pilates movements and exercises designed to help you feel stronger and more powerful whilst also helping to improve your overall posture. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis 3-week minimal equipment program is best suited for beginner and intermediate levels of fitness. The workouts range from 25-35 minutes with one optional 15-20 minute express workout. This program is perfect to complement your existing workout routine or can be done as a stand-alone program!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is involved in Sara’s Core \u0026amp; Body connection Challenge? \u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e3x Resistance workouts (4 available)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2x  Cardio (3 available)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2 x Recovery\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWhat equipment do I need to complete Sara’s Core \u0026amp; Body Connection Challenge?\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBelow you will find a list of equipment needed to successfully complete the challenge: \u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eMat\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eResistance Bands\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eDumbbells \u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eChair\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSliders/Towels \u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eHow do the workouts work?\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eDynamic Full Body Core\u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003e (25-35 minutes)\u003cbr\u003e\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eDynamic Full Body Core workout is a full-body workout to assist in improving your posture. This workout contains 6 sequences that range between 2-8 minutes. The sequences target different areas of the body that range from core, side-body, glutes and challenges.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eCore \u0026amp; Upper Body\u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003e (25-30 minutes)\u003cbr\u003e\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eCore \u0026amp; Upper Body begins with a 7-minute warm-up. After the warm-up, you will run through  5-6 sequences. Each sequence ranges between 2-10 minutes long. You will make your way through a list of sequences and challenges designed to refine your core strength. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eCore \u0026amp; Lower Body\u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003e  (25-30 minutes)\u003cbr\u003e\u003c/span\u003e\u003cspan style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003eTargeting your Lower body and Core there are 3-6 sequences following on from a warm-up where you will work on defining your core and lower body whilst performing a variety of balance based exercises to stabilize your mind and body. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eExpress Core \u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003e(10-20 minutes)\u003cbr\u003e\u003c/span\u003e\u003cspan style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003eSara's Express Core workout contains 2-4 sequences that range from 2-6 minutes, focusing on stabilizing and strengthening your core.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cbr\u003e\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eIf you are looking to feel more connected to your body and mind whilst focusing on strengthening your core, then look no further than Core \u0026amp; Body connection with Sara. These full-body workouts will leave you feeling focused and refined. \u003c/span\u003e\u003c/p\u003e","user_segment_ids":[],"snippet":"more powerful whilst also helping to improve your overall \u003cem\u003eposture\u003c/em\u003e. This 3-week minimal equipment program is best suited","result_type":"article"},{"id":5472401054607,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/5472401054607.json","html_url":"https://support.sweat.com/hc/en-us/articles/5472401054607-What-is-Pregnancy-with-Kelsey-and-how-does-it-work","author_id":360486401215,"comments_disabled":false,"draft":false,"promoted":false,"position":1,"vote_sum":3,"vote_count":3,"upvote_count":3,"downvote_count":0,"section_id":7614663580815,"created_at":"2022-09-09T06:06:39Z","updated_at":"2024-03-28T11:37:45Z","name":"What is Pregnancy with Kelsey and how does it work? ","title":"What is Pregnancy with Kelsey and how does it work? ","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2023-06-01T03:24:46Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":["Kelsey Wells","pregnant","Kelsey","pregnancy","prenatal"],"body":"\u003ch3\u003eWhat is Pregnancy with Kelsey? \u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAs soon as Sweat trainer \u003c/span\u003eKelsey Wells\u003cspan style=\"font-weight: 400;\"\u003e finished her studies to become a Personal Trainer, she then went on to complete her Pre and Post-natal specialisation certifications. Being a subject close to her heart, Kelsey’s first program on the Sweat app was her PWR Post-Pregnancy Program. Kelsey is now overjoyed to bring you her pre-natal program offering support every step of the way in your journey to motherhood. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eKelsey’s program is simply meant to be another tool available to you, for you to discuss with your doctor and decide if it could be helpful on your unique journey. Pregnancy is a constantly changing journey and what may feel ok at the start of pregnancy may not apply at a later point. Kelsey has tried to incorporate this mentality into her program as you make your way through your pregnancy. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis program is for women who already may live an active lifestyle and are looking to maintain their physical activity throughout their pregnancy. However, if you are new to an exercise regime this may also be suitable for you but we do suggest receiving clearance from your doctor before beginning this program. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003eWhat is involved in Keylsey’s Pregnancy Program? \u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe weeks will be split up into trimesters and follow your weeks based on how far along in your pregnancy you are - Week 13 will mean you are in your 13th week of pregnancy. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIf you are unsure how to change your week, please follow the instructions in this \u003c/span\u003e\u003ca href=\"https://support.sweat.com/hc/en-us/articles/115007114328-How-do-I-change-my-program-and-week-\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eHelp Support Article.\u003c/span\u003e\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePer week you will be provided:\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\n\u003cspan style=\"font-weight: 400;\"\u003e1 Resistance session plus 2 optional sessions  \u003c/span\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eFull Body\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"2\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eUpper Body (optional) \u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"2\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eLower Body (optional) \u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eEach session will take approximately 20-30 minutes to complete and will be split into sections — Warm up, Superset 1, Superset 2, Circuit and Cool Down (optional)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eA focus on minimising postural issues that may occur, strengthening the upper body in preparation for motherhood, and reducing aches and pains by maintaining strength in muscles that are typically weakened.\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e1 Low-Intensity Cardio session plus 2 optional \u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\n\u003cspan style=\"font-weight: 400;\"\u003e3 optional Recovery sessions\u003c/span\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"2\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eLower Back Relief\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"2\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eHip Mobility\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"2\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eUpper Body Posture\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAs seen above you will be provided with optional recovery and mobility sessions which can be completed in addition to your regular routine if you are feeling up to it. These are 8-10 minute short sessions with a focus on reducing soreness and increasing postural strength and positioning — lower back relief, hip strength and upper body posture. As these sessions are very low intensity, they do not require a warmup or cool down.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003eWhat Equipment do I need to complete this program? \u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe exercises in Kelsey’s Pregnancy program have been designed so that you can complete them from the comfort of your own home! \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBelow, you can find a full list of the equipment you will need to effectively complete the program:\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eBench\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eDumbbell(s)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eStep\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eResistance Band/Resistance Tube\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eResistance Band\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eFoam Roller (optional for recovery workouts)\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePlease keep in mind there will be no option to utilise the substitution feature for exercises or equipment within the Sweat app during this program. However, if you wish to complete an exercise without using some of these items above we have plenty of alternative ideas, such as water bottles for dumbbells! Head onto the Sweat Forum for some great ideas.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003cbr\u003e\u003c/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cspan style=\"font-weight: 400;\"\u003eAlthough exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other health care provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those suggested in this article, may result in injury. Do not start a fitness program if your physician or health care provider advises against it.\u003c/span\u003e\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article.\u003c/span\u003e\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cspan style=\"font-weight: 400;\"\u003eYou are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.\u003c/span\u003e\u003c/em\u003e\u003c/p\u003e","user_segment_ids":[],"snippet":"and increasing \u003cem\u003epostural\u003c/em\u003e strength and positioning — lower back relief, hip strength and upper body \u003cem\u003eposture\u003c/em\u003e. As these sessions","result_type":"article"},{"id":360003353915,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/360003353915.json","html_url":"https://support.sweat.com/hc/en-us/articles/360003353915-What-is-Pilates-with-Sara-and-how-does-it-work","author_id":360486401215,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":24,"vote_count":24,"upvote_count":24,"downvote_count":0,"section_id":7614669723279,"created_at":"2021-02-17T22:46:17Z","updated_at":"2024-02-11T10:17:34Z","name":"What is Pilates with Sara and how does it work?","title":"What is Pilates with Sara and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2023-04-12T03:04:45Z","user_segment_id":null,"permission_group_id":42355,"content_tag_ids":[],"label_names":["Pilates","follow along","class","sara"],"body":"\u003ch3\u003eWhat is Pilates with Sara? \u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePilates with Sara is a blend of traditional and contemporary Pilates mixed with elements of functional movement training. The classes are dynamic, starting out with low-impact Pilates that \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eprogresses to plyometrics\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003e - designed to make you sweat! \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eSara wants to provide women with the opportunity to feel strong, athletic, and powerful in the comfort of their own home. The program is designed to help you develop core strength, balance and definition, improve your posture, improve technique and mobility, and develop a strong foundation for movement. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePilates with Sara is a 16-week program that is suitable for women of any fitness level. The program consists of \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003e2 x strength \u0026amp; conditioning, 2 x HIIP, 1 x Express\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003e, and 1 rest day per week. Each class follows a list of sequences to make up a 30-50 minute session. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe workouts focus on challenging and fatiguing specific muscle groups through time under tension to help you improve muscle definition and strength. You can find out more about the structure of the program \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003ehere\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003e. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIf you want to increase your core strength and stability as well as improve muscle definition without vigorous high-intensity training or heavyweights, Pilates could be a great option for you! \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePilates with Sara is available exclusively in the Sweat app. Members can access this program by visiting their profile and selecting ‘Manage My Program’ and ‘Select Program’. If you’re already completing another Sweat program, there are also 8 on-demand classes to choose from ranging from 15-40 minutes to give you a taste of the program. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWant to give Pilates with Sara a go? Try a free workout \u003c/span\u003e\u003ca href=\"https://www.sweat.com/blogs/workouts/free-pilates-with-sara-workout\" target=\"_self\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ehere\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e.  \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003eWhat Equipment do I need to complete this program? \u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePilates with Sara requires minimal equipment, and can be completed in the comfort of your home or anywhere you have enough room to move!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eYou will need:\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eYoga Mat\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eDumbbells\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eResistance Band\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eChair\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSmall Towel or Slider\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eTowel\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSkipping Rope\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eAnkle weights (optional)\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif; font-size: 1.1em;\"\u003eIf you don’t have access to the equipment, what can you use instead? \u003cbr\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eDumbbells -\u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003e Two 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\u003eResistance Band - \u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003eYou can omit the resistance band altogether or swap for a recovery tube as these two items are interchangeable. \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\u003cstrong\u003eChair -\u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003e Any flat, stable surface will be suitable, such as a ledge, park bench, or sturdy box.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003e\u003cbr\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 style=\"background-color: #ffffff; font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\" href=\"https://forum.sweat.com/\"\u003eForum!\u003c/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e  \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003eYou are welcome to omit equipment from your workout and simply use your own body weight 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\u003ch3\u003eHow do the workouts work?\u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePilates with Sara is follow-along video style program. This is great if you enjoy the feeling of working out right alongside your trainer and want live demos as you move! This program is\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003e a 16-week and is suitable for all fitness levels, focused on building core strength, flexibility, balance, and body awareness. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat are the weekly goals?\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIn Pilates Weeks 1-4 you will have the following goals to work towards: \u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e3 resistance training classes\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2 cardio sessions (LISS)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e1 recovery session (Mindful Movement)\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIn Weeks 5-8, your resistance goals increase to: \u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e4 resistance training classes\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2 cardio sessions (LISS)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e1 recovery session (Mindful Movement)\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWhat do the classes involve?\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAll workouts are full-body but include a slightly different focus. Each class follows a list of sequences ranging from 2-8 minutes to make up a 30-40 minute session.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003e\u003cbr\u003eStrength \u0026amp; Conditioning\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eDuring the Strength \u0026amp; Conditioning classes, you will focus on controlled movement and slowly developing strength throughout your full range of motion. Your conditioning will improve as exercise complexity increases throughout the program. These sessions involve 9 sequences ranging from 2-9 minutes, to make up a 30-50 minute class. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003e\u003cbr\u003eHIIP - High Intensity Interval Pilates\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eHIIP classes involve high-intensity movements to elevate the heart rate and challenge coordination with movements that integrate the upper and lower body through a strong core. These sessions consist of 3 sequences ranging from 4-17 minutes, to make up a 30-minute class. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWarm-ups and cool-downs are incorporated into each resistance class.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cbr\u003eExpress Classes\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eShort on time? Express classes will allow you to access a quick workout for the week, whilst still giving you a good workout! The Express classes run between 10-20 minutes.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003cstrong style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003eMindful Movement (Recovery)\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003eMindful Movement classes help to improve posture and flexibility by focusing on movements that promote blood flow to working muscles before you increase your range of motion through gentle stretches while using your breath to connect with your body and promote recovery. This session consists of 1 sequence to make up a 30-minute class.\u003c/span\u003e\u003c/p\u003e","user_segment_ids":[],"snippet":"develop core strength, balance and definition, improve your \u003cem\u003eposture\u003c/em\u003e, improve technique and mobility, and develop a strong foundation","result_type":"article"},{"id":360002141076,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/360002141076.json","html_url":"https://support.sweat.com/hc/en-us/articles/360002141076-What-is-Yoga-with-Ania-and-how-does-it-work","author_id":360486401215,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":11,"vote_count":13,"upvote_count":12,"downvote_count":1,"section_id":115002061188,"created_at":"2020-11-11T21:25:06Z","updated_at":"2023-08-07T04:17:26Z","name":"What is Yoga with Ania and how does it work?","title":"What is Yoga with Ania and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2023-04-12T03:16:15Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":["YOGA","follow along","class","yoga classes","ania"],"body":"\u003ch3\u003e\u003cspan style=\"font-weight: 400;\"\u003eWhat is Yoga with Ania?\u003c/span\u003e\u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eYoga with Ania is a six-week Vinyasa Yoga program that you can find exclusively in the \u003ca href=\"www.sweat.com\" target=\"_self\"\u003eSWEAT\u003c/a\u003e App. \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eYoga with Ania has been designed to offer variety and fun through a vinyasa style of Yoga. Each flow has been designed carefully and fits perfectly for those who want to start out with Yoga, and those who have some experience. Modifications are provided for beginners through to advanced for a challenge throughout the class. No class will feel the same, but each will leave you feeling open, effortless, and will feel as though it has been designed especially for you. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis program can be completed in the comfort of your own home and has been designed to provide women with the opportunity to increase flexibility, improve posture, relaxation and tone the body through Vinyasa Yoga.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003eVinyasa Yoga is simply moving with your breath. This style of Yoga flows through the various Yoga poses, enabling you to experience the beauty of movement as you cultivate a more mindful awareness of your body.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe program is suitable for everyone\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003e, \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003ethe first week of classes provide an introduction to Ania’s unique training style, and from there she provides guidance to progress your practice over the subsequent five weeks. \u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003eIf you're already doing another Sweat program, there are also eight on-demand classes for you to access at any time - which help you to improve your yoga technique and give you a taste of the program.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eOr if you don't want to leave your existing program, scroll down to “Other Programs” and choose “Yoga With Ania”. Or you can choose Ania as your instructor within your Profile.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eTo help you get started with yoga training, see our SWEAT article: ‘\u003c/span\u003e\u003ca href=\"https://www.sweat.com/blogs/fitness/yoga-for-beginners\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eA Beginner’s Guide To Getting Started With Yoga\u003c/span\u003e\u003c/a\u003e\u003cem\u003e\u003cspan style=\"font-weight: 400;\"\u003e’.\u003c/span\u003e\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003eWhat Equipment do I need to complete this program? \u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAnia Gab’s classes can be completed at home, outdoors or anywhere you have enough room.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBelow, you can find a full list of the equipment you will need to effectively complete the program:\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eYoga Block \u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eYoga Strap \u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eBolster\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eBlanket \u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIf you don't have access to the recommended pieces of equipment, the equipment alternatives are suggested below so that you can still get the most out of your class.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003eYoga Block -  Book, folded blanket or firm cushions. \u003c/p\u003e\n\u003cp\u003eYoga Strap - Towel \u003c/p\u003e\n\u003cp\u003eBolster- Pillow or folded blankets/ towels. \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. We recommend that you only use additional equipment if you are trained in how to do so correctly and safely.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eLooking for reasons to start yoga? Take a look at our  ‘\u003c/span\u003e\u003ca style=\"background-color: #ffffff; font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\" href=\"https://www.sweat.com/blogs/life/the-health-benefits-of-yoga-4-reasons-to-start-today\"\u003eThe Health Benefits of Yoga\u003c/a\u003e\u003cem style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003e’ \u003c/em\u003e\u003cspan style=\"font-weight: 400;\"\u003earticle on our SWEAT blog. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003eHow do the workouts work?\u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eYoga with Ania is follow-along video style program. Its a 6-week training program, including elements that have been designed to target your whole body through a range of dynamic sequences through Vinyasa Yoga.  This program focuses on low-impact movements and is designed to tone your body while also improving posture, mobility and relaxation. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eEach class will involve 4-6 sequences which are 3-12 minutes in length, these sequences will flow together to complete a 30-45 minute class. Each sequence will flow straight into the next, so you don’t need to use your phone during. This allows you to follow along with the Instructor’s guidance and movement in a similar way to a real-life class. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat are the weekly goals?\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eYour weekly goals for this program are the following;\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e3 Resistance training sessions (full-body, stretch and balance, dynamic) \u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2 Cardio sessions (LISS)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e1 Rest day\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWhat do the classes involve?\u003c/strong\u003e\u003cstrong\u003e\u003cbr\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAnia prides herself on adding variety and fun to her classes, she does this through having differences in each class and flow.  Each class will take on the following format with the inclusion of each sequence:\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eOpening Sequence, Sun Salutations Sequence, Standing Sequence, Standing Sequence, Seated Sequence, Closing Sequence. \u003c/span\u003e\u003cem\u003e\u003cspan style=\"font-weight: 400;\"\u003e*some classes include an additional Standing Sequence.\u003c/span\u003e\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eEach class will have a Warm-up and Cool Down included in the sequences, which will be unique to each class and flow. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIf you need to work on any specific yoga techniques, Ania has provided eight on-demand classes which have been designed to help improve your yoga form or to be used as additional classes.  \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e","user_segment_ids":[],"snippet":"women with the opportunity to increase flexibility, improve \u003cem\u003eposture\u003c/em\u003e, relaxation and tone the body through Vinyasa Yoga. Vinyasa","result_type":"article"},{"id":10443768088207,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/10443768088207.json","html_url":"https://support.sweat.com/hc/en-us/articles/10443768088207-What-is-Pregnancy-with-Sarah-Smith-and-how-does-it-work","author_id":360486401215,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":3,"vote_count":3,"upvote_count":3,"downvote_count":0,"section_id":7614663580815,"created_at":"2024-08-13T00:59:51Z","updated_at":"2024-08-19T01:02:13Z","name":"What is Pregnancy with Sarah Smith and how does it work?","title":"What is Pregnancy with Sarah Smith and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2024-08-19T01:02:13Z","user_segment_id":null,"permission_group_id":42335,"content_tag_ids":[],"label_names":[],"body":"\u003ch3\u003eWhat is Pregnancy with Sarah Smith?\u003c/h3\u003e\n\u003cp\u003ePregnancy with Sarah Smith is a low-intensity strength training program designed for women who want to stay active during pregnancy. Before starting this program, it's essential to obtain permission from your healthcare provider.\u003c/p\u003e\n\u003cp\u003eThis program aims to minimise common pregnancy-related aches and pains while maintaining fitness, strength, and overall health over the course of 40 weeks. Sarah has designed it to be suitable for all three trimesters, so you can begin at your current gestational week or start from week 1 if you're trying to conceive. The program also includes long-form workouts with guidance on activating your pelvic floor and breathing exercises.\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01J54KYN4X00B6Q3QB56MWH5DT\"\u003eWhat is involved in Pregnancy with Sarah Smith?\u003c/h3\u003e\n\u003cp\u003eSarah recommends two resistance sessions per week, with additional optional sessions for those who want to customise their pregnancy fitness journey. You can also choose to complete just one session if preferred. Listening to your body is crucial.\u003c/p\u003e\n\u003cp\u003eEach session typically lasts 20 to 30 minutes, focusing on mobility and low-intensity strength work. A bonus workout will be available every week, along with one long-form workout.\u003c/p\u003e\n\u003cp\u003eIn addition, Sarah includes at least one low-intensity steady-state (LISS) cardio session per week, with more available if needed. There is also a designated rest day and a designated rehabilitation session, with more available \u003cspan style=\"color: #172b4d; font-family: -apple-system, ' system-ui' , ' Segoe UI' , Roboto, Oxygen, Ubuntu, ' Fira Sans' , ' Droid Sans' , ' Helvetica Neue' , sans-serif; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: -0.08px; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: pre-wrap; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; display: inline !important; float: none;\"\u003eif required. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01J54KYGEZFTBP328CE565R1G2\"\u003eWhat equipment will I need to complete Pregnancy with Sarah Smith?\u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"color: #242933; font-family: Poppins, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; display: inline !important; float: none;\"\u003eTo efficiently complete this program, you'll need the following equipment.\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eDumbbells\u003c/li\u003e\n\u003cli\u003eBench\u003c/li\u003e\n\u003cli\u003eSmall Resistance Band\u003c/li\u003e\n\u003cli\u003eLong Resistance Band\u003c/li\u003e\n\u003cli\u003eRecovery Band\u003c/li\u003e\n\u003cli\u003eWall\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003eIf you don't have dumbbells, you can replace them with two objects of equal weight (like water bottles), use your body weight, or perform the exercise without additional weight. If a bench isn't available, substitute it with a chair or any stable, flat surface.\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01J54KYBQPW9HQNFYXZHXC6MMP\"\u003eHow do the workouts work? \u003c/h3\u003e\n\u003cp\u003eThis program primarily features activity-style sessions led by Sarah, supplemented with one video-style session. You'll engage in a variety of exercises in the form of supersets, trisets, or circuits.\u003c/p\u003e\n\u003cp\u003eThe resistance and recovery workout names will always stay the same, targeting the same muscle groups each week. However, the exercises and structure within these workouts will be updated weekly to align with each trimester.\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eFirst Trimester (Weeks 1-12): Focus on hip stabilization and mobility, with an emphasis on strengthening the posterior chain.\u003c/li\u003e\n\u003cli\u003eSecond Trimester (Weeks 13-24): Continued focus on hip stability and mobility, with added emphasis on posture-supporting movements. Supine exercises are eliminated.\u003c/li\u003e\n\u003cli\u003eThird Trimester (Weeks 25-40): Reduced load, with seated or supported movements prioritized and longer rest periods.\u003cbr\u003e\u003cbr\u003e\n\u003c/li\u003e\n\u003cli class=\"css-165b468\" data-slate-node=\"element\"\u003e\n\u003cdiv class=\"css-9daywu\" data-slate-node=\"element\"\u003e\u003cspan data-slate-node=\"text\"\u003eFull Body Strength \u0026amp; Mobility\u003c/span\u003e\u003c/div\u003e\n\u003c/li\u003e\n\u003cli class=\"css-165b468\" data-slate-node=\"element\"\u003e\n\u003cdiv class=\"css-9daywu\" data-slate-node=\"element\"\u003e\u003cspan data-slate-node=\"text\"\u003eLower Body Strength \u0026amp; Mobility (optional)\u003c/span\u003e\u003c/div\u003e\n\u003c/li\u003e\n\u003cli class=\"css-165b468\" data-slate-node=\"element\"\u003e\n\u003cdiv class=\"css-9daywu\" data-slate-node=\"element\"\u003e\u003cspan data-slate-node=\"text\"\u003eUpper Body Strength \u0026amp; Posture\u003c/span\u003e\u003c/div\u003e\n\u003c/li\u003e\n\u003cli class=\"css-165b468\" data-slate-node=\"element\" data-slate-fragment=\"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\"\u003e\u003cspan data-slate-node=\"text\"\u003eBonus (optional)\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"css-165b468\" data-slate-node=\"element\" data-slate-fragment=\"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\"\u003e\u003cspan data-slate-node=\"text\"\u003eLongform (optional)\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp style=\"box-sizing: border-box; color: #242933; font-family: Poppins, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;\"\u003e\u003cem style=\"box-sizing: border-box;\"\u003e\u003cspan style=\"box-sizing: border-box; font-weight: 400;\"\u003eAlthough exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other health care provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those suggested in this article, may result in injury. Do not start a fitness program if your physician or health care provider advises against it.\u003c/span\u003e\u003c/em\u003e\u003c/p\u003e\n\u003cp style=\"box-sizing: border-box; color: #242933; font-family: Poppins, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;\"\u003e\u003cem style=\"box-sizing: border-box;\"\u003e\u003cspan style=\"box-sizing: border-box; font-weight: 400;\"\u003eThis article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article.\u003c/span\u003e\u003c/em\u003e\u003c/p\u003e\n\u003cp style=\"box-sizing: border-box; margin-bottom: 0px; color: #242933; font-family: Poppins, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;\"\u003e\u003cem style=\"box-sizing: border-box;\"\u003e\u003cspan style=\"box-sizing: border-box; font-weight: 400;\"\u003eYou are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.\u003c/span\u003e\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e","user_segment_ids":[],"snippet":"focus on hip stability and mobility, with added emphasis on \u003cem\u003eposture\u003c/em\u003e-supporting movements. Supine exercises are eliminated.","result_type":"article"},{"id":360001085676,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/360001085676.json","html_url":"https://support.sweat.com/hc/en-us/articles/360001085676-Can-I-complete-the-programs-in-the-Sweat-app-with-an-injury","author_id":360234231616,"comments_disabled":false,"draft":false,"promoted":false,"position":5,"vote_sum":44,"vote_count":80,"upvote_count":62,"downvote_count":18,"section_id":360000111275,"created_at":"2019-07-31T00:20:23Z","updated_at":"2024-03-10T17:03:49Z","name":"Can I complete the programs in the Sweat app with an injury?","title":"Can I complete the programs in the Sweat app with an injury?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2020-02-19T01:33:45Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":["injury","doctor","rehab","program","rehabilitation","health","injuries","health care professional","care","professional","recovery","programs"],"body":"\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe programs in the Sweat app are not customised to accommodate injuries or health concerns that could be aggravated by low, moderate or high-intensity physical exercise. Your health and wellbeing is our highest priority and we would hate for you to feel any further discomfort or potentially prolong your recovery.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFor this reason, if you have a pre-existing injury, we recommend that you seek clearance from a healthcare professional prior to beginning any new exercise program.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIf you have been cleared by your doctor or allied healthcare professional to resume exercise during your recovery, our team are more than happy to help provide exercise alternatives that align with your recovery recommendations. These suggestions can assist you with returning to exercise in a safe and suitable way. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eComing back to your regular training after recovering from an injury can be a lengthy and difficult process, so it is important that you listen to your body and slowly ease into a routine that is in line with your current stage of rehabilitation.\u003c/span\u003e \u003cspan style=\"font-weight: 400;\"\u003eMaintaining correct posture and technique at all times can also help to reduce the risk of further injury.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIf you feel any discomfort or pain, particularly when completing exercises you would normally do comfortably, stop your training immediately and seek further advice from your healthcare professional.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAs frustrating as injuries can be, being aware of your limitations and focusing on rehabilitation can sometimes be exactly what your body needs to get back to training at your best. Remember,\u003c/span\u003e \u003ca href=\"https://www.sweat.com/blogs/fitness/rest-days\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eRest\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e days are just as important as your active days, so don’t feel guilty about taking them too!\u003c/span\u003e\u003c/p\u003e","user_segment_ids":[],"snippet":"your current stage of rehabilitation. Maintaining correct \u003cem\u003eposture\u003c/em\u003e and technique at all times can also help to reduce the risk","result_type":"article"},{"id":360002138595,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/360002138595.json","html_url":"https://support.sweat.com/hc/en-us/articles/360002138595-What-is-Barre-with-Britany-and-how-does-it-work","author_id":360429695715,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":30,"vote_count":32,"upvote_count":31,"downvote_count":1,"section_id":6642974682383,"created_at":"2020-11-11T21:07:46Z","updated_at":"2024-03-02T19:44:55Z","name":"What is Barre with Britany and how does it work?","title":"What is Barre with Britany and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2023-04-21T03:35:44Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":["barre","britany","britany williams","ballet"],"body":"\u003ch3\u003eWhat is Barre with Britany? \u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBarre with Britany features classes \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003einspired by elements of ballet, yoga, and Pilates. Each class focuses on low-impact, high-intensity movements designed to define and strengthen your body.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBrittany designed this program to provide women with the opportunity to boost muscular endurance, improve balance, increase range of motion and promote better posture.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBarre with Britany is a 12-week program that is suitable for any women of all fitness levels. \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe program consists of 3-4 resistance training classes per week, as well as 2 cardio (LISS) sessions and one rest day. Each class follows a list of short sequences predominantly 4 minutes each - but can range from 2-8 minutes to make up a 40-minute session.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAll of the classes are full-body, however, each includes a different focus that will ensure each muscle group is fatigued using small targeted movements, high repetition, and light weights or resistance.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBarre with Britany is a program that’s approachable for all women, and pushes her mentally as much as it does physically!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBarre is inspired by ballet, but you don’t need to be a dancer to complete a workout! \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3\u003eWhat Equipment do I need to complete this program? \u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBarre with Britany can be completed in the comfort of your home or anywhere you have enough room to move! \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eYou will need:\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan style=\"font-weight: 400;\"\u003eChair (Barre) \u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eYoga Mat \u003c/span\u003e\u003c/li\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;\"\u003eResistance Band (Small Loop) \u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe barre is used as a prop to balance while performing isometrics exercises, \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003ehowever, can easily be replaced with a chair. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eIf you don’t have access to the equipment, what can you use instead? \u003cbr\u003e\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\u003eResistance Band- \u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003eYou can omit the resistance band altogether or swap for a recovery tube as these two items are interchangeable. \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;\"\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 \u003c/p\u003e\n\u003ch3\u003eHow do the workouts work?\u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBarre with  Britany is a 12-week training program that is suitable for all fitness levels, \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003ewith a focus on building core strength, flexibility, balance and body awareness through low-impact movements.\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003e This program \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003efocuses on low-impact, high-intensity movements designed to define and strengthen your body in 40 minutes or less! \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat are the weekly goals?\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIn Barre Intro weeks 1-2 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 Resistance training sessions \u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2 Cardio Sessions ( LISS )\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIn weeks 1-10 your resistance goals will increase to: \u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e4 Resistance training sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2 Cardio Sessions ( LISS )\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2 Optional Express workouts\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWhat do the classes involve?\u003c/strong\u003e\u003cstrong\u003e\u003cbr\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBarre with Britany is follow-along video style program. All workouts are full-body but include a slightly different focus, for example, Full Body with Bridge, Full Body with Plank \u0026amp; Full body with Cardio. \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eEach workout follows a list of 6-10 short sequences that can range between 2-8 minutes each to make up a 40-minute session. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWarm-ups and cool-downs are not relevant as they are already built into the workout and are unique to each session. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWant to have a go at one of Britany's workouts? Try a free class \u003ca href=\"https://www.sweat.com/blogs/workouts/free-class-from-barre-with-britany\" target=\"_self\"\u003eHERE\u003c/a\u003e!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003cbr\u003e\u003c/p\u003e","user_segment_ids":[],"snippet":"improve balance, increase range of motion and promote better \u003cem\u003eposture\u003c/em\u003e. Barre with Britany is a 12-week program that is suitable","result_type":"article"},{"id":4408574488719,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/4408574488719.json","html_url":"https://support.sweat.com/hc/en-us/articles/4408574488719-What-is-Kayla-s-3-Week-Ab-Burn-Challenge-and-how-does-it-work","author_id":360429695715,"comments_disabled":false,"draft":false,"promoted":false,"position":22,"vote_sum":26,"vote_count":34,"upvote_count":30,"downvote_count":4,"section_id":115001626708,"created_at":"2021-10-29T03:59:23Z","updated_at":"2023-08-07T05:14:15Z","name":"What is Kayla's 3-Week Ab Burn Challenge and how does it work? ","title":"What is Kayla's 3-Week Ab Burn Challenge and how does it work? ","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2023-08-07T05:03:55Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":[],"body":"\u003cp\u003e\u003cstrong\u003eWhat is Kaylas 3-Week Ab Burn Challenge?\u003cbr\u003e\u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003eKayla’s 3-Week Ab Burn Challenge combines her original HIIT style workouts with full-body movements that will engage your core throughout each workout, maximising energy output and giving that ab burn feeling! Not only will this benefit your abs, but it will also improve your strength, stability and posture. These workouts run for 15-20 minutes and can be completed anywhere as it requires zero equipment. It is perfect for when you are short on time and will leave you feeling strong, capable and ready to take on the day. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is involved in Kaylas 3 Week Ab Burn Challenge?\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003eYou will be provided with the following goals each week:\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e3x Resistance sessions \u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2x Cardio sessions ( 3 available ) \u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e1x Recovery session \u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWhat equipment will I need to complete Kaylas 3 week Ab Burn Challenge?\u003cbr\u003e\u003c/strong\u003e\u003cspan style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003eYou will not require any equipment at all! This challenge incorporates bodyweight exercises so that your workouts can be completed anywhere — at home, in the gym or outdoors!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eYou will only require enough space to move around and a towel since this program will make you Sweat! \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow do the workouts work?\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eAb Burn ( 15- 20 minutes ) \u003cbr\u003e\u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis workout consists of two tri-sets and one superset to finish. In each tri-et, you will complete three exercises for the required amount of reps or time for three laps taking a 30-second rest between laps, followed by a 1-minute rest break in between each tri-set. You will end with the Superset with two time-based exercises for 3 laps. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eComplete Core ( 15-20 minutes )\u003cbr\u003e\u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003eIn the Complete Core workout, you will complete 7 exercises for the time required, for 4 laps with a 45-second rest in between each lap. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eStrength, Cardio \u0026amp; Abs ( 15- 20 minutes ) \u003cbr\u003e\u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003eYou will complete two Tri Sets followed by a Core Triset to finish. In the tri-sets, you will complete three exercises for the required amount of reps for three laps, followed by a 1-minute rest between each tri-set. To finish, you will follow 3 core exercises for the required amount of time for 3 laps. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eWarm Up’s\u003cbr\u003e\u003c/strong\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe warm-ups include mobility exercises, dynamic stretches and anaerobic exercises, to get your body ready to go! Before starting your workout, you are presented with 4 warm-up options:\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCardio (your choice of cardio) \u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCardio \u0026amp; Movement (your choice of cardio, mobility and dynamic stretches)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eMovement only (mobility exercise and dynamic stretches)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eNo Warm-up \u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIt’s really important to warm up before your workout to prevent the risk of any potential injury. \u003c/span\u003e\u003c/p\u003e\n\u003ch4\u003e \u003c/h4\u003e\n\u003cp\u003e\u003cstrong\u003eCool Downs\u003cbr\u003e\u003c/strong\u003eAt the end of each workout, a cooldown is provided. The cooldowns are just as important to help promote recovery, prevent injury, improve flexibility and promote even blood flow throughout your body! \u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIntegrating high intensity workouts with full-body movements, Ab Burn Challenge with Kayla will engage your core throughout each workout, maximising your energy output and putting the burn in ab burn!\u003c/span\u003e\u003c/p\u003e","user_segment_ids":[],"snippet":"abs, but it will also improve your strength, stability and \u003cem\u003eposture\u003c/em\u003e. These workouts run for 15-20 minutes and can be completed","result_type":"article"},{"id":115006925547,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/115006925547.json","html_url":"https://support.sweat.com/hc/en-us/articles/115006925547-Can-I-complete-the-programs-in-the-Sweat-app-if-I-am-currently-pregnant","author_id":360232115595,"comments_disabled":false,"draft":false,"promoted":false,"position":6,"vote_sum":213,"vote_count":375,"upvote_count":294,"downvote_count":81,"section_id":360000111275,"created_at":"2017-05-10T08:47:33Z","updated_at":"2026-06-28T14:26:40Z","name":"Can I complete the programs in the Sweat app if I am currently pregnant?","title":"Can I complete the programs in the Sweat app if I am currently pregnant?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2022-09-19T01:57:53Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":["nutrition","pregnant","breastfeeding","pregnancy","diastasis recti","pre-pregnancy","post-pregnancy","diastasis_recti","DR","pre pregnancy","Can I do BBG when pregnant"],"body":"\u003cp\u003eKayla and Kelsey are world-class personal trainers with prenatal qualifications. Both are mothers who know first-hand what it’s like to bear witness to the incredible changes your body goes through during pregnancy. These low-intensity workouts are tailored to each trimester and are designed to help you move with confidence and support you with your fitness, strength, posture and general health.\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003eBoth Kayla’s \u0026amp; Kelsey’s 3-trimester Pregnancy Programs contain 40-weeks of 20-30 minute workouts, with minimal equipment required. Alongside strength exercises, there are also \u003ca href=\"https://www.sweat.com/blogs/fitness/low-intensity-cardio\" target=\"_blank\" rel=\"noopener noreferrer\"\u003elow-intensity steady state cardio\u003c/a\u003e and recovery sessions focused on areas such as lower back relief, hip mobility, and upper back and neck relief. \u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003eFor more information on both of these programs, check out our Support articles:\u003c/p\u003e\n\u003cp\u003e\u003ca href=\"https://support.sweat.com/hc/en-us/articles/5472392694799-What-is-Pregnancy-with-Kayla-and-what-Equipment-do-I-need-\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eWhat is Pregnancy with Kayla and what Equipment do I need?\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e\u003ca href=\"https://support.sweat.com/hc/en-us/articles/5472401054607-What-is-Pregnancy-with-Kelsey-and-what-Equipment-do-I-need-\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eWhat is Pregnancy with Kelsey and what Equipment do I need?\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003eOnce cleared to join the Program, you can enter how far along you are in your pregnancy to begin at the best place for you. For example, if you are 20 weeks pregnant, change your week to week 20 of the Second Trimester. If you are 25 weeks pregnant, change your week to week 25 of the Third trimester.  If you are unsure how to change your week, please follow the instructions in this \u003ca href=\"https://support.sweat.com/hc/en-us/articles/115007114328-How-do-I-change-my-program-and-week-\"\u003eHelp Support Article.\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e\u003cem\u003eAlthough exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other health care provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those suggested in this article, may result in injury. Do not start a fitness program if your physician or health care provider advises against it.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cem\u003eThis article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cem\u003eYou are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch2\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cstrong\u003eWhat about after I’ve given birth?\u003c/strong\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eFor new mothers, Sweat trainers Kelsey's\u003c/span\u003e \u003ca href=\"https://www.sweat.com/pages/pwr-post-pregnancy\" target=\"_self\" rel=\"undefined\"\u003ePWR Post-Pregnancy\u003c/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e or \u003ca href=\"https://www.kaylaitsines.com/blogs/education/post-pregnancy-faq\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eKayla's Post Pregnancy\u003c/a\u003e programs within the Sweat app are a great way to help you ease back into a regular training routine! We would still suggest getting clearance from your doctor after giving birth (usually at your 6-week post-partum check-up), to ensure the program will be safe for you to begin.\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\" style=\"font-weight: 400;\"\u003eIt is also important to note for new mothers that our meal plans won’t be suitable if you are breastfeeding as you may not receive the recommended nutritional requirements for both yourself and your baby.\u003c/span\u003e\u003c/p\u003e","user_segment_ids":[],"snippet":"confidence and support you with your fitness, strength, \u003cem\u003eposture\u003c/em\u003e and general health. Both Kayla’s \u0026amp; Kelsey’s 3-trimester","result_type":"article"},{"id":9016843338255,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/9016843338255.json","html_url":"https://support.sweat.com/hc/en-us/articles/9016843338255-What-is-Kelly-s-Lengthen-Strengthen-Challenge-and-how-does-it-work","author_id":360486401215,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":0,"vote_count":0,"upvote_count":0,"downvote_count":0,"section_id":4403211238415,"created_at":"2024-02-13T22:25:11Z","updated_at":"2024-02-21T22:16:24Z","name":"What is Kelly's Lengthen \u0026 Strengthen Challenge and how does it work?","title":"What is Kelly's Lengthen \u0026 Strengthen Challenge and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2024-02-21T22:16:22Z","user_segment_id":null,"permission_group_id":42335,"content_tag_ids":[],"label_names":["challenge","Challenge","Challenges","Kelly","stretching","mobility","stretch","mini challenge"],"body":"\u003ch3 id=\"h_01HPJ8JX9658ZQNGNRV3MQEP4K\"\u003eWhat is Kelly's Lengthen \u0026amp; Strengthen Challenge?\u003c/h3\u003e\n\u003cp\u003eKelly MacDonald’s three-week Lengthen \u0026amp; Strengthen Challenge is a great way to improve your mobility and strength or spice up your training routine! This challenge is designed to improve your flexibility, strength, confidence, alignment, posture, everyday functionality and reducing injury risk.\u003c/p\u003e\n\u003cp\u003eIt’s perfect for beginners or intermediate fitness levels, you can increase the difficulty by using heavier weights or pushing your flexibility further.\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01HPJ8XQ3ZYGBP46PMKJ031HWP\"\u003eWhat is involved in Kelly's Lengthen \u0026amp; Strengthen Challenge?\u003c/h3\u003e\n\u003cp\u003eYou will be provided with the following goals each week:\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e4 x Resistance sessions\u003c/li\u003e\n\u003cli\u003e1 x Cardio sessions ( 2 available )\u003c/li\u003e\n\u003cli\u003e1 x Recovery session\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01HPJ90NETAER8XQRBVWA0GKGY\"\u003eWhat equipment will I need to complete Kelly's Lengthen \u0026amp; Strengthen Challenge?\u003c/h3\u003e\n\u003cp\u003eYou’ll need access to a range of large gym machines, free weights and other equipment such as a fitball and step to get the most out of this challenge, but you could use the exercise substitutions feature if you’re training at home.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eGym\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eCable Machine\u003c/li\u003e\n\u003cli\u003eIncline Bench / Bench\u003c/li\u003e\n\u003cli\u003ePly Box\u003c/li\u003e\n\u003cli\u003eBarbell\u003c/li\u003e\n\u003cli\u003eSquat Rack\u003c/li\u003e\n\u003cli\u003eGHD\u003c/li\u003e\n\u003cli\u003e45 Degree Back Extension\u003c/li\u003e\n\u003cli\u003eDecline Bench\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eHome\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eSlant Board\u003c/li\u003e\n\u003cli\u003eFitball / Swissball\u003c/li\u003e\n\u003cli\u003eStep\u003c/li\u003e\n\u003cli\u003eDumbbells\u003c/li\u003e\n\u003cli\u003eWeight Plate\u003c/li\u003e\n\u003cli\u003eSlider / Towel\u003c/li\u003e\n\u003cli\u003eMat\u003c/li\u003e\n\u003cli\u003eDowel\u003c/li\u003e\n\u003cli\u003eFoam Roller\u003c/li\u003e\n\u003cli\u003eRecovery Band, Resistance Band\u003c/li\u003e\n\u003cli\u003ePilates Ball\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01HPJ90NETVF0DH6DF5KHX214Q\"\u003eHow do the workouts work?\u003c/h3\u003e\n\u003cp\u003eEach week you have four 30-45 minute workouts - two upper body sessions and two upper body sessions. These include a warmup, activation, mobility and strength section, and a stretch to wrap up. \u003c/p\u003e","user_segment_ids":[],"snippet":"improve your flexibility, strength, confidence, alignment, \u003cem\u003eposture\u003c/em\u003e, everyday functionality and reducing injury risk. It’s","result_type":"article"},{"id":8368072756111,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/8368072756111.json","html_url":"https://support.sweat.com/hc/en-us/articles/8368072756111-What-is-Mobility-Strength-in-Motion-and-how-does-it-work","author_id":360486401215,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":1,"vote_count":3,"upvote_count":2,"downvote_count":1,"section_id":4403211238415,"created_at":"2023-11-15T03:33:28Z","updated_at":"2023-12-11T05:36:01Z","name":"What is Mobility \u0026 Strength in Motion and how does it work?","title":"What is Mobility \u0026 Strength in Motion and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2023-11-20T04:11:41Z","user_segment_id":null,"permission_group_id":42335,"content_tag_ids":[],"label_names":["strength","Kelly","stretching","mobility","stretch"],"body":"\u003ch3 id=\"h_01HF8DCGMRGMX7E7C09EGTSJDD\"\u003eWhat is Mobility \u0026amp; Strength in Motion?\u003c/h3\u003e\n\u003cp\u003eMobility \u0026amp; Strength in Motion is a 6-week training program designed to increase your range of motion, flexibility, strength, posture and body alignment to help you move every day with more freedom and confidence.\u003c/p\u003e\n\u003cp\u003eTo progress your mobility and strength over six weeks, the exercise complexity increases and Kelly encourages you to increase your weights or push yourself further in each movement.\u003c/p\u003e\n\u003cp\u003eThis program is best suited to a gym with access to both large machines and small equipment, but you could use the exercise substitutions feature to complete it using home gym equipment.\u003c/p\u003e\n\u003cp\u003eMobility training is about so much more than a good stretch and it really is for everybody, and every \u003cem\u003ebody\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"01HF8DXNK9Q1FJDEB1251DWHHS\"\u003eWhat is involved in Mobility \u0026amp; Strength in Motion?\u003c/h3\u003e\n\u003cp\u003eMobility \u0026amp; Strength in Motion includes 6 weeks of workouts. You will be set with a number of goals to aim to complete each week, these include:\u003c/p\u003e\n\u003cp\u003e3 x Resistance sessions (4 available)\u003cbr\u003e1 x Cardio session (2 available) \u003cbr\u003e1 x Rest day\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01HF8E3ZK3QK92G98454V9DPRJ\"\u003eWhat Equipment do I need to complete this program?\u003c/h3\u003e\n\u003cp\u003eHaving access to a gym will allow you to get the most out of the program by using a range of small equipment (detailed in the second list below) as well as large equipment and machines, including: \u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eCable machine\u003c/li\u003e\n\u003cli\u003eSquat rack\u003c/li\u003e\n\u003cli\u003eIncline bench and decline bench\u003c/li\u003e\n\u003cli\u003ePlyo box\u003c/li\u003e\n\u003cli\u003eBarbell\u003c/li\u003e\n\u003cli\u003eBack extension \u003c/li\u003e\n\u003cli\u003eGHD machine\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003eIf you’re working out at home, you can use the \u003ca href=\"https://support.sweat.com/hc/en-us/articles/360002067656-How-to-use-the-Equipment-Profile-Exercise-Substitutions\"\u003eexercise substitution feature\u003c/a\u003e in the Sweat app whenever these larger pieces of gym equipment appear, but you’ll still need access to smaller pieces of equipment such as:\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eFitball\u003c/li\u003e\n\u003cli\u003eDumbbells\u003c/li\u003e\n\u003cli\u003eFoam roller\u003c/li\u003e\n\u003cli\u003eRecovery and resistance bands\u003c/li\u003e\n\u003cli\u003eWeight plate\u003c/li\u003e\n\u003cli\u003eStep\u003c/li\u003e\n\u003cli\u003eSlider (can be substituted with a towel) \u003c/li\u003e\n\u003cli\u003ePilates ball (can be substituted with a rolled up towel) \u003c/li\u003e\n\u003cli\u003eDowel (can be substituted with a broomstick)\u003c/li\u003e\n\u003cli\u003eSlant board (can be substituted with a weight plate for heel elevation)\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch2 id=\"h_01HF8E7NA5B5GM3SPRZ3VQQKNZ\"\u003eHow do the workouts work?\u003c/h2\u003e\n\u003cp\u003eEach week, you’ll have four 30-45 minute full-body workouts, the workout includes a warm-up, activation, combined mobility and strength section, and cooldown.\u003c/p\u003e\n\u003cp\u003e\u003cem\u003eWarm-up\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003eA warm-up is included at the start of every workout to prepare the body for the workout ahead. This comprises of 4 time-based or re-based exercises.\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cem\u003eActivation\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003eHere you will do 3 time-based or rep-baed exercises for 1 lap.\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cem\u003eMobility \u0026amp; Strength\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003eThis section has 3 Supersets each consisting of 2 rep-based exercises performed for 2-3 laps with a 30 second rest between laps. \u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cem\u003eCool Down\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003eFinish the workout with your cooldown, consisting of 2 time-based or rep-based exercises. \u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e","user_segment_ids":[],"snippet":"to increase your range of motion, flexibility, strength, \u003cem\u003eposture\u003c/em\u003e and body alignment to help you move every day with more freedom","result_type":"article"},{"id":11972903722767,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/11972903722767.json","html_url":"https://support.sweat.com/hc/en-us/articles/11972903722767-What-is-the-3-2-1-Method-with-Katie-and-how-does-it-work","author_id":361709606835,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":2,"vote_count":8,"upvote_count":5,"downvote_count":3,"section_id":4403211238415,"created_at":"2025-02-18T03:10:33Z","updated_at":"2026-08-22T12:22:09Z","name":"What is the 3-2-1 Method with Katie and how does it work?","title":"What is the 3-2-1 Method with Katie and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2026-02-15T23:39:21Z","user_segment_id":null,"permission_group_id":42335,"content_tag_ids":[],"label_names":["strengthening","strength","Pilates","Katie Martin","Katie","running","3-2-1"],"body":"\u003ch3 style=\"-webkit-text-stroke-width: 0px; background-color: #ffffff; box-sizing: border-box; color: #242933; font-family: Poppins, sans-serif; font-size: 18px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; letter-spacing: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;\" id=\"h_01JECN0RESATSBTVHD4S9M66DP\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"box-sizing: border-box;\"\u003e\u003cstrong\u003eWhat is the 3-2-1 Method with Katie?\u003c/strong\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h3\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"box-sizing: border-box;\"\u003eThe 3-2-1 Method with Katie is a Strength, Pilates, and Cardio program designed for women who already incorporate these training styles or want to try them for the first time. With a flexible schedule, this program fits seamlessly into your lifestyle while helping you build strength, improve mobility, and boost endurance.\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"box-sizing: border-box;\"\u003eIdeal for intermediate levels, you can adjust the intensity to match where you're at today. Choose your weights based on your comfort level. This method offers a well-rounded, engaging training routine that keeps fitness fun and effective.  \u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003ch3 style=\"-webkit-text-stroke-width: 0px; background-color: #ffffff; box-sizing: border-box; color: #242933; font-family: Poppins, sans-serif; font-size: 18px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; letter-spacing: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;\" id=\"h_01JK9N1W329XKQ5Y8FKQPSQ6AH\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"box-sizing: border-box;\"\u003e\u003cstrong\u003eWhat is involved in the 3-2-1 Method with Katie\u003c/strong\u003e\u003c/span\u003e\u003cspan style=\"box-sizing: border-box;\"\u003e\u003cstrong\u003e?\u003c/strong\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h3\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"box-sizing: border-box;\"\u003eThe 3-2-1 Method is a 18-week program that follows a simple weekly structure:\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cul\u003e\n\u003cli class=\"ck-list-marker-color\" data-list-item-id=\"ed4de1a49aabc85391ffda6173dced462\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"box-sizing: border-box;\"\u003e3 Strength sessions (30-45 minutes) - Focus on your upper body, full body, and lower body to build muscle, improve strength, and enhance joint stability.\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"ck-list-marker-color\" data-list-item-id=\"e28b66eeec7ed3a77b48b528b322d6caf\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"box-sizing: border-box;\"\u003e2 Pilates sessions (20-30 minutes) - Target your upper body, lower body, and core to improve posture and correct muscular imbalances. \u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"ck-list-marker-color\" data-list-item-id=\"e334f7bb6c93c4e053f9bc398027af9ff\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"box-sizing: border-box;\"\u003e1 Cardio session (20-60 minutes) - Choose between Katie's weekly interval run or any cardio you enjoy to boost your cardiovascular fitness.\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003eKatie has set the weekly workout goal at three sessions for those who want a manageable routine. If you'd like to do more, you have the option to add low-intensity steady state (LISS) or High Intensity Interval Training (HIIT) or select a rest and/or rehabilitation session from the On-Demand section. \u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-family: Poppins, sans-serif; font-size: 18px;\"\u003e\u003cstrong\u003eWhat Equipment do I need to complete this program?\u003c/strong\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp\u003eTo efficiently complete this program, you will need the following equipment:\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"e367c19763dbc8a2474b58598806e1bac\"\u003eDumbbells\u003c/li\u003e\n\u003cli data-list-item-id=\"e7e5292170cfd6691c63488931814f0d6\"\u003eBarbell\u003c/li\u003e\n\u003cli data-list-item-id=\"e405b229c892900f2302cda2198f986c4\"\u003eKettlebell\u003c/li\u003e\n\u003cli data-list-item-id=\"e410d614614d776a7d4e8f1e7a156b3bb\"\u003eSmith Machine\u003c/li\u003e\n\u003cli data-list-item-id=\"ef2285e8863baac9f20b445e4c1e4ee11\"\u003eBench\u003c/li\u003e\n\u003cli data-list-item-id=\"ead9690fb0837858b6568ed9181a06f21\"\u003ePlate\u003c/li\u003e\n\u003cli data-list-item-id=\"e879a75d52932942e8bddd0687db5116f\"\u003eTreadmill\u003c/li\u003e\n\u003cli data-list-item-id=\"ebb7b0de70b2f0045c0c9f0dcf86187bd\"\u003eCable Machines\u003c/li\u003e\n\u003cli data-list-item-id=\"e77038d1d77f8292a68cefd3d3c2944ad\"\u003eChin Up Bar\u003c/li\u003e\n\u003cli data-list-item-id=\"e296222d9fd678a446ee25addca469bb3\"\u003eResistance Band (short/booty band)\u003c/li\u003e\n\u003cli data-list-item-id=\"e8d21fa449d3a84dc5fea397a71c83b26\"\u003eLong Resistance Band\u003c/li\u003e\n\u003cli data-list-item-id=\"ed0567ca4239b4d7faca933f806f4551a\"\u003eSwiss Ball\u003c/li\u003e\n\u003cli data-list-item-id=\"e1daab60299faeeee48ff07eb9b42c05a\"\u003ePilates Ball\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eExercise Substitutions won't be available in this program \u003c/strong\u003eto maintain the best possible Pilates experience. The Pilates workouts follow a left side/right side format, which is not supported by the app's current functionality.\u003c/p\u003e\u003ch3 style=\"-webkit-text-stroke-width: 0px; background-color: #ffffff; box-sizing: border-box; color: #242933; font-family: Poppins, sans-serif; font-size: 18px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; letter-spacing: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;\" id=\"h_01JP8QGBY4XN3AF1PBXSFNFWRA\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"box-sizing: border-box;\"\u003e\u003cstrong\u003eHow do the workouts work?\u003c/strong\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h3\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"box-sizing: border-box;\"\u003eThis program features activity-style sessions led by Katie. Here's what you can expect: \u003c/span\u003e\u003c/span\u003e\u003cbr\u003e \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStrength:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"e22cfa2b7ce628c27e8cecd527899147e\"\u003eLower Body\u003c/li\u003e\n\u003cli data-list-item-id=\"e6251916e6dbd731c7eec213a26118984\"\u003eUpper Body\u003c/li\u003e\n\u003cli data-list-item-id=\"e6ebdc928fe09fafa51a407b1debabbf1\"\u003eFull Body (Optional)\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"box-sizing: border-box;\"\u003eThe Lower Body and Full Body sessions include a warm-up, three supersets, a triset, and a cool down. The Upper Body sessions start with chin-ups (progressing in reps), followed by two supersets, a triset, and a cool down.\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003ePilates: \u003c/strong\u003e\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"ecdbc5a132d0f7fac68d53c6d3b578ae1\"\u003eLower Body \u0026amp; Core\u003c/li\u003e\n\u003cli data-list-item-id=\"e2a7dbbe2db90155936d932efc1e31604\"\u003eUpper Body \u0026amp; Core (Optional)\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003eThe Pilates sessions are structured as a list of exercises, typically grouped by movement patterns for a balance session. If there's a position change (e.g. moving from back to side), a short interval is included to allow for a smooth transition.\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCardio:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e\u003cli data-list-item-id=\"e9d00e6bb9119e39ec348c739332dab40\"\u003eRun (Treadmill Suitable)\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003eThe Cardio session is a running workout on the treadmill, including a warm up, main set, and a cool down. Due to app limitations,\u003cstrong\u003e this session will be marked as a resistance training.\u003c/strong\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e","user_segment_ids":[],"snippet":"Target your upper body, lower body, and core to improve \u003cem\u003eposture\u003c/em\u003e and correct muscular imbalances. 1 Cardio session (20-60","result_type":"article"},{"id":9179484857871,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/9179484857871.json","html_url":"https://support.sweat.com/hc/en-us/articles/9179484857871-What-is-Katie-s-Back-Glutes-Challenge-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":0,"downvote_count":1,"section_id":4403211238415,"created_at":"2024-03-06T23:21:05Z","updated_at":"2024-04-06T22:52:17Z","name":"What is Katie's Back \u0026 Glutes Challenge and how does it work?","title":"What is Katie's Back \u0026 Glutes Challenge and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2024-03-14T03:19:17Z","user_segment_id":null,"permission_group_id":42335,"content_tag_ids":[],"label_names":["challenge","Challenge","Challenges","strength","glute","glutes","Katie Martin","Katie"],"body":"\u003ch3 id=\"h_01HRB0956XB81V9NPSFZWWQMC9\"\u003eWhat is Katie's Back \u0026amp; Glutes Challenge?\u003c/h3\u003e\n\u003cp\u003eKatie Martin’s four-week Back \u0026amp; Glutes Challenge is the perfect way to switch up your routine and work on building the strength of your posterior chain. Strengthening your posterior chain can also help to improve your posture, balance, agility and overall athletic performance.\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01HRB0VMMZQV46429NWHHT5C6Q\" style=\"box-sizing: border-box; font-family: Poppins, sans-serif; font-weight: 600; margin-top: 0px; font-size: 18px; color: #242933; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;\"\u003eWhat is involved in Katie's Back \u0026amp; Glutes Challenge?\u003c/h3\u003e\n\u003cp style=\"box-sizing: border-box; color: #242933; font-family: Poppins, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;\"\u003eYou will be provided with the following goals each week:\u003c/p\u003e\n\u003cul style=\"box-sizing: border-box; list-style: outside disc; margin: 20px 0px 20px 20px; padding: 0px 0px 0px 20px; color: #242933; font-family: Poppins, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;\"\u003e\n\u003cli style=\"box-sizing: border-box;\"\u003e3 x Resistance sessions\u003c/li\u003e\n\u003cli style=\"box-sizing: border-box;\"\u003e1 x Cardio sessions ( 2 available )\u003c/li\u003e\n\u003cli style=\"box-sizing: border-box;\"\u003e1 x Recovery session\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01HRB0VMMZ06RN6JPXFP940YSP\" style=\"box-sizing: border-box; font-family: Poppins, sans-serif; font-weight: 600; margin-top: 0px; font-size: 18px; color: #242933; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;\"\u003eWhat equipment will I need to complete Katie's Back \u0026amp; Glutes Challenge?\u003c/h3\u003e\n\u003cp\u003e\u003cspan style=\"color: #242933; font-family: Poppins, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; display: inline !important; float: none;\"\u003eYou’ll need access to a range of large gym machines and free weights to get the most out of this challenge, but you could use the exercise substitutions feature if you’re training at home.\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eDumbbells\u003c/li\u003e\n\u003cli\u003eKettlebell\u003c/li\u003e\n\u003cli\u003eResistance/Recovery Bands\u003c/li\u003e\n\u003cli\u003eWeight Plate\u003c/li\u003e\n\u003cli\u003eBarbell/Oly. Barbell\u003c/li\u003e\n\u003cli\u003eFitball\u003c/li\u003e\n\u003cli\u003eBench/Incline Bench\u003c/li\u003e\n\u003cli\u003eCable/Dual Cable Machine\u003c/li\u003e\n\u003cli\u003eLeg Press\u003c/li\u003e\n\u003cli\u003eSeated Row\u003c/li\u003e\n\u003cli\u003eSquat Rack\u003c/li\u003e\n\u003cli\u003eSmith Machine\u003c/li\u003e\n\u003cli\u003eLat Pull-Down Machine\u003c/li\u003e\n\u003cli\u003eChin-Up Bar\u003c/li\u003e\n\u003cli\u003eGHD\u003c/li\u003e\n\u003cli\u003eBack Extension\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003ch3 id=\"h_01HPJ90NETVF0DH6DF5KHX214Q\" style=\"box-sizing: border-box; font-family: Poppins, sans-serif; font-weight: 600; margin-top: 0px; font-size: 18px; color: #242933; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;\"\u003eHow do the workouts work?\u003c/h3\u003e\n\u003cp\u003eEach week you’ll have three 30-40 minute workouts - Back, Glutes, and Back, Glutes \u0026amp; Hamstrings - designed to target the muscles down the back side of your body from your back to your glutes, hamstrings and calves. The works will feature sets, supersets and triesets. \u003c/p\u003e","user_segment_ids":[],"snippet":"Strengthening your posterior chain can also help to improve your \u003cem\u003eposture\u003c/em\u003e, balance, agility and overall athletic performance. ","result_type":"article"},{"id":4403211245455,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/4403211245455.json","html_url":"https://support.sweat.com/hc/en-us/articles/4403211245455-What-is-Strength-Resistance-and-how-does-it-work","author_id":360271582776,"comments_disabled":false,"draft":false,"promoted":false,"position":4,"vote_sum":23,"vote_count":33,"upvote_count":28,"downvote_count":5,"section_id":4403211238415,"created_at":"2021-07-05T03:52:21Z","updated_at":"2026-07-17T02:19:31Z","name":"What is Strength \u0026 Resistance and how does it work?","title":"What is Strength \u0026 Resistance and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2025-08-28T00:00:19Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":[],"body":"\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eStrength \u0026amp; Resistance was designed to help you get comfortable in the gym and is great if you have minimal lifting experience and would like to start incorporating more gym based training into your workouts.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eThe program will help you build up your strength and fitness, lose weight without the need for a high intensity or cardio based workouts and improve posture. We would recommend this program if you already have a comfortable level of confidence when it comes to exercise and are familiar with basic movement patterns and how a movement should look and feel. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eStrength \u0026amp; Resistance is a 12-week, gym-based training program, with the addition of 6 foundation weeks that will ease you into the gym through the use of less intimidating equipment such as small barbells, dumbbells and basic machines. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eThe workouts range between 45-60 minutes and are separated into Full Body and Glutes during the foundation weeks and then are separated into more specific upper and lower body muscle groups after the foundation weeks.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cstrong\u003eWhat equipment do I need to complete Strength \u0026amp; Resistance?\u003cbr\u003e\u003c/strong\u003eTo complete this program, you will need access to a fully-equipped gym, including equipment such as the leg press, lat pulldown and cables. \u003c/span\u003e\u003c/p\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\u003cbr\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cstrong\u003eWhat is involved in Strength \u0026amp; Resistance?\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eStrength \u0026amp; Resistance 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 (1 Additional Optional weekly workout is provided)\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cstrong\u003eCardio:\u003c/strong\u003e 2 (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 rest day \u0026amp; 1 recovery session) \u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWhat do the workouts involve? \u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-underline\"\u003e\u003cstrong\u003eFoundation Weeks \u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eFull Body Push -\u003c/strong\u003e these workouts involve pushing exercises targeting areas such as the quads, outer thighs, chest, shoulders, and triceps.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eFull Body Pull -\u003c/strong\u003e these workouts involve pulling exercises targeting areas such as the back and biceps.\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-underline\"\u003e\u003cstrong\u003eWeeks 1-12 workout terminology\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eStimulation\u003c/strong\u003e - designed to activate (stimulate) the muscles that are about to be worked in the main movement. It helps to pre-fatigue the muscles prior to the main working sets, as well as help with mind-muscle connection.\u003c/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003cstrong\u003eStrength\u003c/strong\u003e - the strength section of the workout is focused on moving some heavier weight to help recruit as many muscle fibres as possible and assist with increases in strength.\u003c/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003cstrong\u003eHypertrophy\u003c/strong\u003e - the hypertrophy section of the workout is focused on volume to assist with increasing muscle size. This is achieved through using higher repetitions as well as a back off set to increase time under tension.\u003c/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003cstrong\u003eSuperset\u003c/strong\u003e - two exercises completed in succession, one after the other, with a short rest break in between laps.\u003c/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003cstrong\u003eTri-set\u003c/strong\u003e - tri-sets contain three exercises and are focused on a particular area(s) of the body. The goal is to complete the circuit for the number of laps provided.\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 different Warm-Up types to complete before you start your workout:\u003c/p\u003e\n\u003cp data-renderer-start-pos=\"9286\"\u003e\u003cstrong data-renderer-mark=\"true\"\u003eCardio\u003c/strong\u003e warm-ups are 5 minutes in length and consist of any repetitive low-impact, low-intensity cardiovascular exercises such as walking, cycling, rowing or stair climbing.\u003c/p\u003e\n\u003cp data-renderer-start-pos=\"9459\"\u003e\u003cstrong data-renderer-mark=\"true\"\u003eCardio \u0026amp; Movement \u003c/strong\u003ewarm-ups are 5 minutes in length and are time-based. Warm-ups include:\u003c/p\u003e\n\u003cul class=\"ak-ul\" data-indent-level=\"1\"\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"9552\"\u003e3 minutes of low impact cardiovascular exercise (i.e. walking, cycling, rowing)\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"9635\"\u003e2-3 mobility exercises,\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"9663\"\u003e2-3 dynamic stretches\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"9688\"\u003e1-2 movement exercises.\u003c/p\u003e\n\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp data-renderer-start-pos=\"9715\"\u003e\u003cstrong data-renderer-mark=\"true\"\u003eMovement \u003c/strong\u003ewarm-ups are 3 minutes in length and are time-based. Warm-ups include:\u003c/p\u003e\n\u003cul class=\"ak-ul\" data-indent-level=\"1\"\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"9799\"\u003e2-3 mobility exercises\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"9827\"\u003e2-3 dynamic stretches\u003c/p\u003e\n\u003c/li\u003e\n\u003cli\u003e\n\u003cp data-renderer-start-pos=\"9852\"\u003e1-2 movement exercises.\u003c/p\u003e\n\u003c/li\u003e\n\u003c/ul\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 provides a series of stretches that are designed to promote recovery, stretch/lengthen muscle tissue and allow time for heart rate to return to normal levels.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eRecovery\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eYour recovery sessions consist of a combination of mobility and stretch exercises for the purpose of maintaining or improving joint/muscle range of motion and increasing blood flow to promote nutrient delivery and waste removal from muscle tissue.\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat weights should I use?\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eFor Strength \u0026amp; Resistance, a great way to approach weights is by using RIR (Reps in Reserve). RIR is how many more reps you think you could do with good form before reaching failure. For example, if you’re shoulder pressing and think, 'I could do two more reps', that’s 2 RIR.\u003cbr\u003e\u003cbr\u003eHere’s how RIR works across the different sets:\u003cbr\u003eStimulation: 3–4 RIR (enough challenge without fatiguing too much)\u003cbr\u003eHypertrophy: 1–2 RIR (close to failure to stimulate muscle growth)\u003cbr\u003eStrength: 0–3 RIR (push heavy but leave a rep or two in the tank)\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003eExample for Week 1: Chest, Back \u0026amp; Arm Pump:\u003cbr\u003eStimulation: 3 RIR\u003cbr\u003eEach set should feel like you could still do 3 extra reps (weight remains the same over all sets)\u003c/p\u003e\n\u003cp\u003eStrength: 3,2,1,0 RIR\u003cbr\u003eSet 1: 10 reps @ 3 RIR (e.g., 10kg dumbbells, feels like you could do 3 more)\u003cbr\u003eSet 2: 8 reps @ 2 RIR (increase to 12.5kg, could do 2 more)\u003cbr\u003eSet 3: 5 reps @ 1 RIR (increase to 15kg, could only do 1 more)\u003cbr\u003eSet 4: 15 reps @ 0 RIR (decrease back to 12.5kg for max effort, here you’re at your limit and can't complete any more.\u003cbr\u003e\u003cbr\u003eHypertrophy: 2,2,1,1 RIR:\u003cbr\u003eSet 1: 20 reps @ 2 RIR\u003cbr\u003eSet 2: 15 reps @ 2 RIR\u003cbr\u003eSet 3: 12 reps @ 1 RIR\u003cbr\u003eSet 4: 10 reps @ 1 RIR\u003cbr\u003e\u003cbr\u003eSupersets: Stick to 1 RIR across the 12 weeks (same weight over all sets)\u003c/p\u003e\n\u003cp\u003eTrisets: Stick to 3 RIR across the 12 weeks (same weight over all sets)\u003cbr\u003e\u003cbr\u003eFor dumbbells, jumps are often big (e.g., 10kg → 12.5kg → 15kg). If you easily finished Set 1 and felt you could do 8 more, that’s a sign to go heavier next set.\u003cbr\u003eOn pin-loaded machines, increase gradually (1–2 plates). If you overshoot and can’t finish the reps, drop back slightly or don't increase enough, go heavier next set. \u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eStrength \u0026amp; Resistance \u003c/span\u003eis 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 the program by heading to their Profile and selecting 'Manage My Program', then 'Select Program’ to find \u003cspan class=\"wysiwyg-color-black\"\u003eStrength \u0026amp; Resistance.\u003c/span\u003e\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":"for a high intensity or cardio based workouts and improve \u003cem\u003eposture\u003c/em\u003e. We would recommend this program if you already have a comfortable","result_type":"article"},{"id":17528533964943,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/17528533964943.json","html_url":"https://support.sweat.com/hc/en-us/articles/17528533964943-What-is-Menopause-Strong-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":0,"downvote_count":1,"section_id":17879265828367,"created_at":"2026-09-07T23:27:33Z","updated_at":"2026-10-06T16:31:19Z","name":"What is Menopause Strong and how does it work?","title":"What is Menopause Strong and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2026-10-05T22:20:21Z","user_segment_id":null,"permission_group_id":42335,"content_tag_ids":[],"label_names":[],"body":"\u003ch3 id=\"h_01M09G3E8XA6ZB59EB7JR9MJW8\"\u003eWhat is Menopause Strong?\u003c/h3\u003e\u003cp\u003eMenopause Strong is an 18-week at-home program designed to help you build strength, power and confidence for your postmenopausal years. Alongside your strength sessions, you’ll have access to Pilates-inspired, yoga, cardio, mobility and recovery workouts, giving you the flexibility to challenge your strength, balance, and stability. \u003c/p\u003e\u003cp\u003eThe program also includes an 11-episode educational series led by women’s health educator Sheridan Skye, covering all things perimenopause and menopause.\u003cbr\u003e \u003c/p\u003e\u003ch3 id=\"h_01KBGRTP2KX9DBDCZ4ZKZQDWF0\"\u003eWhat is involved in Menopause Strong?\u003c/h3\u003e\u003cp\u003eYou’ll start with a six-week optional Foundations block before progressing into 12 weeks of structured strength training. With 2–3 strength workouts each week, you’ll progressively increase the challenge while repeating key movements to develop your technique, strength and confidence. Workouts run between 20 and 40 minutes\u003c/p\u003e\u003cp\u003eEach week you'll have a set of goals to work toward, including:\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eFoundations:\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e2 x Resistance sessions (5 available)\u003cbr\u003e2 x Cardio sessions (3 available) \u003cbr\u003e2 x Rest \u0026amp; Rehabilitation (4-6 available)\u003c/p\u003e\u003cp\u003eWorkouts include:\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"e7cf3bec7924860e685f901d3eee41f0c\"\u003eStart Strong 1\u003c/li\u003e\n\u003cli data-list-item-id=\"e22d713e6f5721c7c918b33d6a80b83de\"\u003eStart Strong 2\u003c/li\u003e\n\u003cli data-list-item-id=\"edb0ad80f17d11a7d15072c3eac92635e\"\u003eExpress Core (alternates weekly) - Optional\u003c/li\u003e\n\u003cli data-list-item-id=\"ee641213155ee9e3888b69ab9482b5bf5\"\u003eBalance Yoga Flow - Optional\u003c/li\u003e\n\u003cli data-list-item-id=\"e610538196b53b859eedc1181f8c6dfa6\"\u003ePilates for Core Strength - Optional\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eMain Block:\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e3 x Resistance sessions (7 available)\u003cbr\u003e2 x Cardio sessions (3 available) \u003cbr\u003e2 x Rest \u0026amp; Rehabilitation (4-6 available\u003cstrong\u003e)\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"e2815ea5d72018dce5d96e2ef4b774e83\"\u003eUpper Body Strength \u0026amp; Posture\u003c/li\u003e\n\u003cli data-list-item-id=\"e880b135906efb66838afc577e1ce0fda\"\u003eFull Body Strength \u0026amp; Balance\u003c/li\u003e\n\u003cli data-list-item-id=\"e80562c593321b755e24c4aad70a6063e\"\u003eLower Body Strength \u0026amp; Power\u003c/li\u003e\n\u003cli data-list-item-id=\"e906a4b45c0e2a75315225a3cd03a8018\"\u003eExpress Core - Optional\u003c/li\u003e\n\u003cli data-list-item-id=\"e2729a810d151e765fe9e00ed1c05544e\"\u003eBalance Yoga Flow - Optional\u003c/li\u003e\n\u003cli data-list-item-id=\"e8b313eba02d19a9b1d179bae2708be6a\"\u003ePilates for Core Strength - Optional\u003c/li\u003e\n\u003cli data-list-item-id=\"ed6489f608b37b1e96c14940d69436d71\"\u003eFull Body Strength Pilates - Optional\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=\"ece796dfbdb4f0999c610e76b3059635d\"\u003e\u003cp data-renderer-start-pos=\"2412\" data-local-id=\"d5d3cb22d16d\"\u003eBench/Bench Alternative\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"eeccded71c7d8c2d0d5da5937acd53cda\"\u003e\u003cp data-renderer-start-pos=\"2439\" data-local-id=\"b642bf457113\"\u003eDumbbells\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"ecb98e2e38a547adf5a3be7e141b4bd96\"\u003e\u003cp data-renderer-start-pos=\"2452\" data-local-id=\"a728063ec70d\"\u003eBarbell\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"eb473c91d484b9ac3a0d39d71dc7dbfe0\"\u003e\u003cp data-renderer-start-pos=\"2469\" data-local-id=\"4ea05d10ccf4\"\u003eResistance Bands\u003c/p\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"ef4689b63c9ec91f41386bf449ccf30d7\"\u003e\u003cp data-renderer-start-pos=\"2489\" data-local-id=\"ab97af8643b8\"\u003ePilates Ball\u003c/p\u003e\u003c/li\u003e\n\u003c/ul\u003e\u003cp data-renderer-start-pos=\"2489\" data-local-id=\"ab97af8643b8\"\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 for your strength workouts.\u003c/p\u003e\u003ch3 id=\"h_01KBGS472S1Y4AHY2MBYGKDW00\"\u003eHow do the workouts work?\u003c/h3\u003e\u003cp data-renderer-start-pos=\"8896\" data-local-id=\"32a7afcd3af6\"\u003eStrength workouts use traditional sets and supersets to train the major muscle groups. As you progress through the program, more traditional sets and tri-sets are introduced to provide variety and gradually increase the challenge. Key exercises are repeated across the blocks, helping you improve your technique, track your progress and build strength.\u003c/p\u003e\u003cp data-renderer-start-pos=\"9384\" data-local-id=\"6c06b8d9bc52\"\u003eWe encourage you to choose weights that feel challenging while maintaining good technique. Exercise alternatives are available to help you adjust each workout to suit your experience, equipment and needs.\u003c/p\u003e\u003ch3 id=\"h_01M3JN3CRPC2FQ3CEHJGKEXJ89\"\u003eWhat’s the difference between Perimenopause Strong and Menopause Strong?\u003c/h3\u003e\u003cp\u003eBoth programs are very similar, but Perimenopause Strong offers slightly more flexibility in how you train each week, appreciating that during this transitional period your body can go through quite a lot of change in terms of energy, hormones, sleep, mood and recovery. Perimenopause Strong also has a greater focus on mobility and joint preparation, while Menopause Strong has a greater focus on balance, stability and power. If you reach menopause halfway through completing Perimenopause Strong, you can either finish the program or switch straight to Menopause Strong - that's totally up to you.\u003c/p\u003e\u003ch3 id=\"h_01M3JNH8T2TAQ5SHDN0JNP6YD4\"\u003eDo I have to do the Foundations block?\u003c/h3\u003e\u003cp\u003eNope! It's completely optional. If you're a beginner, new to structured strength training, or coming back after time off, the six-week Foundations block is designed to build your confidence with full-body, superset-focused workouts, teach you the key movements and get your technique right first. If you already train regularly, you can skip it and get straight into the first main strength block.\u003c/p\u003e\u003ch3 id=\"h_01M3JNJGT13AJK80S7B93JS9VY\"\u003eDo I have to do all the workouts?\u003c/h3\u003e\u003cp\u003eNope! Strength training is so important at this stage of life, so we do recommend completing the strength sessions each week, but the other workouts are optional. You might swap a strength workout for Pilates on a low-energy day, go outside for a walk as cardio, or do a yoga session to work on your balance. We want you to feel empowered to build a routine that feels great for you and your body, not overwhelming or like a chore.\u003c/p\u003e","user_segment_ids":[],"snippet":"Rehabilitation (4-6 available ) Upper Body Strength \u0026amp; \u003cem\u003ePosture\u003c/em\u003e Full Body Strength \u0026amp; Balance Lower Body Strength \u0026amp;","result_type":"article"},{"id":115007036167,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/115007036167.json","html_url":"https://support.sweat.com/hc/en-us/articles/115007036167-What-is-PWR-Post-Pregnancy-with-Kelsey-and-how-does-it-work","author_id":361709606835,"comments_disabled":false,"draft":false,"promoted":false,"position":0,"vote_sum":203,"vote_count":231,"upvote_count":217,"downvote_count":14,"section_id":360000256835,"created_at":"2017-05-11T03:15:56Z","updated_at":"2026-09-18T11:35:33Z","name":"What is PWR Post-Pregnancy with Kelsey and how does it work?","title":"What is PWR Post-Pregnancy with Kelsey and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2023-06-08T06:41:40Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":["PWR","doctor","recommend","supervision","advanced","already fit","Post-Pregnancy"],"body":"\u003ch3\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eWhat is PWR Post-Pregnancy with Kelsey?\u003c/span\u003e\u003c/span\u003e\u003c/h3\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\" style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.sweat.com/pages/pwr-post-pregnancy\" target=\"_self\"\u003ePWR Post-Pregnancy\u003c/a\u003e is a 28-week workout program by Sweat trainer, \u003ca href=\"https://www.sweat.com/pages/kelsey-wells\" target=\"_self\" rel=\"undefined\"\u003eKelsey Wells\u003c/a\u003e. The program is a great way for women to gently reintroduce themselves back into training, with a focus on rebuilding core strength and correcting postural issues that can arise during pregnancy.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\" style=\"font-weight: 400;\"\u003eMost importantly, the aim is to improve confidence and self-love for your body following pregnancy!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\" style=\"font-weight: 400;\"\u003eRegardless of how you preferred to train pre-pregnancy, you could benefit from using Kelsey’s PWR Post-Pregnancy program after childbirth because it is designed specifically for the post-natal period. The exercises have been created in a specific way to ensure your workout is as safe as possible post-pregnancy.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWhen can I start?\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\" style=\"font-weight: 400;\"\u003eIt is essential that you do not begin this workout program unless you have received your post-partum check up, do not have significant abdominal separation or pelvic floor complications and are not in any significant pain since giving birth.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\" style=\"font-weight: 400;\"\u003eIf you suffer from severe \u003ca href=\"https://www.kelseywells.com/blogs/lifestyle/what-is-diastasis-recti\" target=\"_self\"\u003eDiastatis Recti\u003c/a\u003e, this program may not be suitable for you. In this instance, we would recommend working closely with a healthcare professional to ensure the healing process is addressed safely.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\" style=\"font-weight: 400;\"\u003eAlways make sure you chat to your healthcare professional should you wish to make any alterations to better suit your needs.\u003c/span\u003e\u003c/p\u003e\n\u003ch3\u003eHow does PWR Post-Pregnancy work?\u003c/h3\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eThe focus of Kelsey’s \u003ca href=\"https://www.sweat.com/pages/pwr-post-pregnancy\" target=\"_self\"\u003ePWR Post-Pregnancy program\u003c/a\u003e is to provide a safe program for women that can help ease them back into training, post-pregnancy. It aims to help rebuild strength in the abdominal and pelvic region and correct postural issues that arise during pregnancy.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eOnce you have chosen PWR Post-Pregnancy as your main program, you will be brought to the first week of a total of four Beginner weeks of training. While you are welcome to skip ahead to Week 1 of Phase 1 of the program, we recommend starting with Beginner training to ensure you are safely getting your body used to the style of workouts in the later weeks.\u003c/span\u003e\u003c/p\u003e\n\u003ch3\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWhat do the workouts involve? \u003c/span\u003e\u003c/h3\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eThe weekly workout goals will change as you progress through the program, transitioning you from a cardio-dominant routine to a more balanced schedule, consisting of both resistance and cardiovascular training. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eThe Resistance sessions will also transition from a focus on stretching to overall strength training, as you progress through the program. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eBeginner\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eEach circuit contains 2 exercises and 2 stretches\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003ePrimary focus remains on transverse abdominus and pelvic floor activation, and stretching muscles that may have become tight during pregnancy\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWeeks 1-4\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eEach circuit contains 3 exercises and 1 stretch\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWeeks 5-8 \u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eEach circuit contains 4 exercises and no stretches\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003cem\u003eFrom Week 5 onwards, the focus on stretching continues, but also involves more overall strength training (e.g. workouts become segmented into body parts - Legs, Arms, Abs, and Full-Body)\u003c/em\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eCircuit structure\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eEach Resistance workout within the program is 28 minutes in length. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eIf you are unable to complete the workout all at once, you could attempt to modify the workouts. For example, try reducing the length of the circuits, complete the circuits just once through, or split the circuits up throughout the day. However, please note that we cannot guarantee this will yield the same results.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eActive Recovery and Rest\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eLike all other Sweat programs, \u003ca href=\"https://www.sweat.com/pages/kelsey-wells\" target=\"_self\"\u003eKelsey\u003c/a\u003e's PWR Post-Pregnancy program incorporates \u003ca href=\"https://www.sweat.com/blogs/fitness/rest-days\" target=\"_self\"\u003erest days\u003c/a\u003e and \u003ca href=\"https://www.sweat.com/blogs/fitness/recovery-workout-ideas\" target=\"_self\"\u003eactive recovery sessions\u003c/a\u003e to assist you with your rehabilitation. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eSweat believes in a holistic approach to fitness, which involves taking the time to allow your body adequate time to recover from training. For this reason, Kelsey has provided three Active Recovery sessions per week - with a focus on Lower Body, Upper Body and Full Body.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWhilst three sessions are provided, it is not essential that all three are to be completed in any given week. It is up to you to determine which sessions you'd like to complete, based on how your body is feeling. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eActive Recovery sessions have a duration of 25-30 minutes. Although suggested times for each exercise are provided, you are able to progress to the next movement sooner or hold it for longer, if you would like.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eHow do I increase the intensity of the workouts?\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eBefore beginning your training, you will be asked to fill in a small survey that allows Sweat to determine your activity level before and after your pregnancy. Based on your responses to the survey, you will be automatically moved to a particular week in Kelsey’s PWR Post-Pregnancy program.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eHowever, if you still feel the intensity is not challenging enough, you can use the exercise alternatives provided to increase the difficulty, or you can skip forward to the next week. Alternatives are also provided if you wish to decrease intensity. \u003cbr\u003eIf you are recently post-partum, we would encourage you to take your time and listen to your body as it is still healing, following the outlined program. Make sure to check up with your health care professional to ensure any alterations you would like to make are suitable for you at this stage post-pregnancy.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWhat do I do once I finish the program?\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eOnce you complete Week 24, be sure to take the time to look back on this amazing journey and all of the progress you have made so far!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eFollowing consultation with your health care professional and if you feel more time is required, you are more than welcome to repeat Kelsey's PWR Post-Pregnancy program. If you choose to do so, we recommend to start from Week 5 of standard training, as the first eight weeks (Beginner Weeks 1-4 and Weeks 1-4) are designed more specifically for healing and restoring, rather than building strength.\u003cbr\u003eRepeating the program is a great way to continue to build on your strength and overall confidence, but if you feel you are up for the challenge and you would like to continue your journey with Kelsey, then you may want to begin her gym-based \u003ca href=\"https://www.sweat.com/pages/pwr\" target=\"_self\" rel=\"undefined\"\u003ePWR\u003c/a\u003e program! \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eAs always, please ensure you consult your health care professional prior to starting any new exercise program, post-pregnancy. \u003c/span\u003e\u003c/p\u003e\n\u003ch3\u003eWhat Equipment do I need?\u003c/h3\u003e\n\u003cp\u003eThe workouts in Kelsey’s PWR Post-Pregnancy program have been designed so that you can complete them anywhere- from the comfort of your own home, or outside!\u003c/p\u003e\n\u003cp\u003eAll you will need are a few basic pieces of equipment:\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eBarbell (10-20kg)\u003c/li\u003e\n\u003cli\u003eBench\u003c/li\u003e\n\u003cli\u003eChair\u003c/li\u003e\n\u003cli\u003eDumbbell (3-6kg each)\u003c/li\u003e\n\u003cli\u003eFitball\u003c/li\u003e\n\u003cli\u003eKettlebell (3-8kg)\u003c/li\u003e\n\u003cli\u003eRecovery Band\u003c/li\u003e\n\u003cli\u003eStep\u003c/li\u003e\n\u003cli\u003eYoga Mat\u003c/li\u003e\n\u003cli\u003eOther items:\u003c/li\u003e\n\u003cli\u003eDrink bottle\u003c/li\u003e\n\u003cli\u003eFoam roller\u003c/li\u003e\n\u003cli\u003eTowel\u003c/li\u003e\n\u003cli\u003eYoga Mat\u003c/li\u003e\n\u003cli\u003eMusic \u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eIf I don't have access to the equipment, what can I use instead?\u003c/strong\u003e \u003cbr\u003eIf you are unable to access the above items, please find a list of possible substitutions below:\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003eBarbell - Dumbbells can be used instead, holding one dumbbell in each hand. When using dumbbells, ensure they are kept by your sides and not on the back of your neck.\u003c/li\u003e\n\u003cli\u003eFitball - Perform the exercise on the floor, or against a stable surface such as a bench.\u003c/li\u003e\n\u003cli\u003eDumbbells - Two safe, heavy objects that can be gripped comfortably can be used, such as bags of food, water bottles, or other household items - get creative!\u003c/li\u003e\n\u003cli\u003eFlat Bench/Chair - Any flat, stable surface will be suitable, such as a ledge, park bench, or sturdy box.\u003c/li\u003e\n\u003cli\u003eKettlebells - One dumbbell (3-8kg) can be used instead.\u003c/li\u003e\n\u003cli\u003eRecovery Band - There is no suitable alternative, therefore you may need to substitute the exercise instead.\u003c/li\u003e\n\u003cli\u003eStep - Any flat and low stable surface. Alternatively, complete the exercise on the floor.\u003cbr\u003ePlease ensure any substitutions are safe and secure prior to commencing your workout.\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif;\"\u003eWhat if I don't have access to any of the equipment or suggested substitutes?\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eIf you do not have access to any of the equipment, including the above substitution options, you are welcome to omit equipment from your workout and simply use your own body weight to complete the exercises.\u003c/p\u003e\n\u003cp\u003ePlease note: We cannot guarantee you will achieve the same results as those who include equipment in their workouts.\u003c/p\u003e\n\u003ch3\u003eHow do I schedule my week?\u003c/h3\u003e\n\u003cp\u003eAs a busy Mum herself, \u003ca href=\"https://www.sweat.com/pages/kelsey-wells\" target=\"_self\"\u003eKelsey Wells\u003c/a\u003e knows how difficult it can be to find time to work out. For this reason, she has made sure her \u003ca href=\"https://www.sweat.com/pages/pwr-post-pregnancy\" target=\"_self\"\u003ePWR Post-Pregnancy\u003c/a\u003e program can be adapted to suit a busy lifestyle.\u003c/p\u003e\n\u003cp\u003eThe program is designed to be completed from the comfort of your own home, allowing you to schedule your workout at a time that suits you and your family! \u003c/p\u003e\n\u003cp\u003eIf you would like some guidance with scheduling your week, you can find Kelsey's recommended training timetable via the 'Planner' tab within the Sweat app. However, you are also welcome to schedule your own week to fit your work, family, and lifestyle commitments.\u003c/p\u003e\n\u003cp\u003eKelsey's PWR Post-Pregnancy program uses a training principle called progressive overload, which means the difficulty increases as you become fitter and stronger. For this reason, if you find you are unable to complete a resistance workout on one week, please ensure you come back to the same point when you are ready to resume your training.\u003c/p\u003e\n\u003cp\u003eIn PWR Post-Pregnancy, you will be provided with the following goals to work towards each week, in each phase of the program:\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eBeginner\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e1 Resistance session\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e4 Cardio sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e1-3 Active Recovery sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e2 Rest days\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWeeks 1-4\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e2 Resistance sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e3 Cardio sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e1-3 Active Recovery sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e2 Rest days\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWeeks 5-8\u003c/span\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e \u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e2 Resistance sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e3 Cardio sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e1-3 Active Recovery sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e2 Rest days\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWeeks 9-12\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e3 Resistance sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e2 Cardio sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e1-3 Active Recovery sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e2 Rest days\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eWeeks 13-24\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e3 Resistance sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e3 Cardio sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e1-3 Active Recovery sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e1 Rest day\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCan I combine programs?\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eIf you are post-natal, we do not recommend completing additional exercise on top of the PWR Post-Pregnancy program. As your body has already gone through so many changes during pregnancy and childbirth, take the time to heal, strengthen, and care for your body before resuming other styles of training. \u003c/p\u003e\n\u003cp\u003eIf you wish to complete additional exercise, we recommend consulting your healthcare professional first. \u003c/p\u003e\n\u003cp\u003eFeel free to check out our free community \u003ca href=\"https://forum.sweat.com/\" target=\"_self\" rel=\"noopener\"\u003eForum\u003c/a\u003e to see how other busy mums arrange the weekly workouts to best suit their needs!\u003c/p\u003e\n\u003cp class=\"article-title\" title=\"What other styles of training does Kelsey do?\"\u003e\u003cstrong\u003eWhat other styles of training does Kelsey do?\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003e\u003ca href=\"https://www.sweat.com/pages/kelsey-wells\" target=\"_self\"\u003eKelsey\u003c/a\u003e’s day-to-day training includes a combination of plyometric and strength-based exercises performed at the gym, which she has introduced through her \u003ca href=\"https://www.sweat.com/pages/pwr\" target=\"_self\" rel=\"undefined\"\u003ePWR\u003c/a\u003e program in the Sweat app! \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003ePWR focuses on hypertrophy training — a style of resistance training designed to help increase lean muscle and overall strength throughout the entire body. The program also includes cardio and recovery sessions, however it focuses mostly on weightlifting. \u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan class=\"wysiwyg-color-black\"\u003eTo find out more, take a look at Kelsey's answers to some of her most frequently asked questions on her blog \u003ca href=\"https://www.kelseywells.com/blogs/lifestyle/pwr-workout-faq\"\u003ehere\u003c/a\u003e.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e \u003c/p\u003e","user_segment_ids":[],"snippet":"with a focus on rebuilding core strength and correcting \u003cem\u003epostural\u003c/em\u003e issues that can arise during pregnancy. Most importantly","result_type":"article"}]}