Here is a brief tutorial around each area of the SWEAT App to help you get started :)
Currently, you are able to follow a main program of your choice from one of our trainers and their respective programs:
Once you have selected a main program, you will find your weekly Resistance, Cardio, Recovery and Challenge workouts along the top of the screen in the 'Workouts' tab. Swipe across to scroll through your weekly goals.
The SWEAT app provides you with recommendations on how to complete the above workouts within your training week.
Your weekly goals can be found in your SWEAT Summary, as well as your water intake and steps. To view your summary tap the SWEAT drop symbol in the top left hand corner of your screen.
The recommended weekly planner is listed within the 'Activity' tab. You can use this function by ensuring you have ‘Use Suggested Workout Plan’ enabled.
Throughout the App our trainer's suggest completing your Resistance workouts on Monday, Wednesday and Friday and then doing cardio workouts on the alternative days.
|Saturday||Cardio & Recovery|
If you are not able to follow the suggested workout plan, you can rearrange each of the sessions around your commitments so long as you follow the trainer's recommendations.
The Resistance workouts are all 28 minutes long in total - excluding PWR.
Your aim is to complete the four exercises in each circuit as many times as you can in 7 minutes; ensuring your form and technique is correct.
Try and exercise for the entire 7 minutes - you stop when the timer stops! Just follow the number of reps written next to each exercise.
Your workout should look like this:
|Warm Up||5-7 minutes|
|Circuit One||7 minutes|
|Circuit Two||7 minutes|
|Circuit One||7 minutes|
|Circuit Two||7 minutes|
|Cool Down (Stretch)||5 minutes +|
At the end of your workout you can encourage others by leaving a message, take a sweaty selfie or share your trophy!
You can find the structure of Kelsey’s PWR workouts within our Support Article 'How Does PWR Work.'
To provide variety to your week, you can chose to complete a resistance workout from one of our other trainers.
Without changing your program, simply select a trainer from under 'More Workouts' on the 'Workout' tab.
You can add or alternate your resistance workouts for an extra challenge or if you can’t/don't feel like going to the gym that day.
Keeping in mind to stick to your program’s recommendations as closely as possible. It is also really important to keep in mind that we do not recommend to complete more than one resistance session per day.
Each week you are given the option of completing an additional workout challenge, on top of your weekly goals.
To change your main program, select your Profile icon located in the top right corner of your screen.
From here you are able to select ‘Manage My Program’, tap ‘Select Program’ to see an overview of all trainers and tapping confirm program to save.
The Sweat app includes suggested meal plans to assist you in your journey. To take advantage of this feature, select the 'Food' tab.
SWEAT offers the following diets to select from to personalise the diet plan to your preference;
- Lacto- Vegetarian
- Ovo- Vegetarian
Some of the ingredients used for the recipes will contain an alternate option.
Tap the arrows (< >) to view and swap ingredients within the meal.
Please note that not all foods will include an alternative.
SWEAT provides a 'Serving Size' chart, that will further assist you in selecting an alternative ingredient and its corresponding serving size. You can find this chart under Food & Nutrition > Food Groups, within the education section, under the Community tab in the app.
To provide variety, your meal plans will change daily and weekly to correspond with your new workout week.
Each new week will begin on Sunday at midnight depending on the timezone you have set.
To view the following weeks and previous weeks of meals, you are able to scroll back and forth by tapping the arrows across the top of the screen.
Please keep in mind when shopping for your upcoming week’s groceries, you will need to scroll forward to view the future week’s shopping list.
You can find for more information on the 'Shopping List' within our Support Article.
You can plan out your training week within the SWEAT Activity Planner to work around your commitments and make it easier to stick to your program and reach your goals!
For further information on how to add/delete and edit your activities, check out our Support Article 'My Activity Panner.'
Keep a record of your progress by recording your progress photos within the Progress tab on your dashboard.
Check out our support article 'My Progress Tab' for an in-depth tutorial.
Our Community feature brings you our Forum and Blogs with the addition of our Education section, now all conveniently contained within the SWEAT app!
The Forum and Blogs are great place to connect with thousands of other women to share ideas, motivate and encourage each other and engage in the discussions of fitness topics.
To engage within the Forum, first register a username. Usernames must contain only letters, numbers, periods and underscores and be a maximum of 30 characters.
You can create a new discussion or select another user's post to view it and write your reply in the comment box at the bottom of the screen.
To open, read, follow, rate or comment on a blog provided by women in our community, simply tap to open the blog. You can filter the blogs by selecting a category of topic you wish to view, or use the search feature at the top of the page to find specific blog posts.
The Education section is a place you can read and learn new information. Tap the book in the top right hand corner of your screen to view the topics and sub-chapters.
For in depth information about the content within the SWEAT App, please be sure to check out the Education section!
Throughout this tutorial I have used the word dashboard, which describes the first screen that opens with your App. You will find all of the tabs on the dashboard for workouts, food, activity, progress and community listed along the bottom of your screen 💧