What is Strength & Pilates?

Strength & Pilates brings two of our most-loved training styles into one program: Strength at Home with Kayla Itsines and Precision Pilates with Jetaya.

With your weekly schedule planned for you, you get the best of both training styles at home without needing to switch between programs or add On Demand workouts.

What is involved in Strength & Pilates?

Aim to complete four workouts each week, with two optional sessions available. Strength workouts take 45–60 minutes, while Pilates sessions range from 20–40 minutes. It includes 6 weeks of workouts, and each week you'll have a set of goals to work toward, including:

6 x Resistance sessions (4 available)
3 x Cardio sessions (3 available) 
2 x Rest & Rehabilitation (2 available)

Workouts include:

Strength:

• Lower Body Strength

• Upper Body Strength

• Full Body Strength

Pilates

• Full Body & Glute Burn

• Full Body & Arm Sculpt

• Core Burn & Control - 20-Minute Core

What Equipment do I need to complete this program?

To efficiently complete this program, you will need the following equipment:

Strength equipment

• Dumbbells

• Barbell and weight plates

• Bench

• step

• Long resistance band

• Recovery band

• Booty band

• Yoga mat

Pilates equipment

• Yoga mat

• Pilates ball

• Pilates block

• Booty band

• Light hand weights, typically 1–3 kg

• Ankle or wrist weights — optional

If 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.

How do the workouts work?

Strength 

Each workout uses a mix of straight sets and supersets to build strength and train all major muscle groups. Complete exercises for a set number of reps or for time, with rest periods between sets. Key movement patterns repeat throughout the program, allowing you to improve technique and progressively increase weight, reps, or training intensity over time.

Pilates

Each class begins with a short introduction covering the workout focus, equipment needed and what to expect. This is followed by a 3–5-minute warm-up to prepare the body for movement.

The main workout includes two to four blocks of flowing sequences that build strength, control, and coordination. Each block finishes with a short burnout targeting the muscles just worked. The session ends with a 2–5-minute cool-down to stretch, recover and reset.

How is Strength & Pilates with Kayla and Jetaya different to Strength & Pilates Fusion with Katie?

While both programs give you the benefits of both training styles in one program, the biggest difference is how the two training styles are programmed.

In Strength & Pilates Fusion with Katie, every workout combines strength and Pilates exercises into a single session.

In Strength & Pilates with Kayla and Jetaya, the training styles stay separate. You'll follow Kayla's dedicated strength workouts on some days and Jetaya's dedicated Pilates sessions on others. Jetaya’s Pilates sessions are also in a follow-along video format.