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Sweat Challenge Program Breakdown 2024

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Michelle
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Sweat Challenge 2024 - Starting 8 January!

Exclusive to the Sweat app, the six-week Sweat Challenge is the perfect way to start 2024 feeling strong - inside and out. New year. New goals. New Sweat Challenge.

Sweat Trainers Kayla Itsines, Kelsey Wells, Katie Martin and Britany Williams have designed their brand-new 6-week Sweat Challenge programs with your goals and well being in mind. Plus we've bought back 8 Challenges You've Loved Before! Registration is open now, and the Sweat Challenge starts on Monday, 8 January 2024, and runs until Sunday, 18 February 2024.

What Equipment do I need for the Sweat Challenge?

Below you will find the breakdown of what's included within each of our Challenge programs, including the equipment required and brief workout details.


Bootcamp Challenge with Kayla 

Resistance Sessions per Week

2 Goals plus 4 Cardio Goals

  • Full Body Bootcamp #1

  • Full Body Bootcamp #2

Workout Length

28 minutes 

Equipment Challenge

  • n/a

 

Mindful Strength Challenge with Kelsey 

Resistance Sessions per Week

3 Goals - 5 Sessions Available

  • Glutes & Hamstrings

  • Back & Shoulders

  • Chest & Triceps

  • Abs (Optional)

  • Legs (Optional)

Workout Length

35-45 minutes 

Equipment Challenge 

Gym / Well Equipped Home Gym

  • Barbell

    • Weight Plates

    • Squat Rack (Recommended)

  • Dumbbells

  • Bench

  • Kettlebell

  • Resistance / Recovery Bands

 

HIIT Pilates Challenge with Katie

Resistance Sessions per Week

3 Goals - 4 Sessions Available

  • Legs

  • Upper Body & Abs

  • Glutes

  • Circuit Abs (optional)

Workout Length

35-45 minutes 

Equipment Challenge

  • Resistance / Booty Band

  • Pilates Ball


Core Strength & Mobility Challenge with Brit

Resistance Sessions per Week

Starting Out - 3 Goals - 5 Sessions Available

  • Arms & Abs

  • Legs & Abs

  • Full Body Strength

  • Express Mobility & Core (optional)

Challenge Me - 4 Goals - 5 Sessions Available

  • Arms & Abs

  • Legs & Abs

  • Full Body Strength

  • Core HIIT

  • Express Mobility (optional)

Workout Length

30-40 minutes 

Equipment Challenge

  • Dumbbells

  • Bench/Ottoman/Chair

  • Resistance Band

 

Challenges You've Loved Before:

High Intensity Challenge with Kayla

Resistance Sessions per Week

3-4 Goals - 7 Sessions Available

  • Full Body Bootcamp 

  • Lower Body

  • Upper Body > HIIT Cardio

  • Abs & Cardio (optional)
  • Express Abs (optional)
  • Express Legs (optional)

Workout Length

25-35 minutes

15-20 minutes Express

Equipment

  • Dumbbells

  • Resistance Band

  • Chair

  • Skipping Rope

 

PWR Challenge with Kelsey

Resistance Sessions per Week

3-4 Goals - 5 Sessions Available

  • Legs

  • Back & Shoulders

  • Glutes & Hamstrings

  • Arms & Abs

  • Full Body Blast (optional)

Workout Length

45-50 minutes 

15-20 minutes Express

Equipment Challenge
  • Gym Equipment

 

PWR at Home Challenge with Kelsey

Resistance Sessions per Week

3-4 Goals - 7 Sessions Available

  • Chest & Triceps

  • Back & Shoulders

  • Legs

  • Full Body

  • Abs (Optional)

  • Express Abs (Optional)

  • Glute Blast (Optional)

Workout Length

35-45 minutes 

10-15 minutes Express

Equipment Challenge

  • Resistance Bands (Long/Short Loop)

  • Recovery band

  • Bench

  • Dumbbells

  • Skipping rope

 

Barre Challenge

Resistance Sessions per Week

3-4 Goals - 6 Sessions Available

  • Full Body Burn

  • Full Body with Plank

  • Full Body with Bridge

  • Full Body Resistance

  • Express 1 (optional)

  • Express 2 (optional)

Workout Length

40-50 minutes 

15-20 minutes Express

Equipment Challenge

  • Chair

  • Dumbbells

 

High Intensity Strength at Home Challenge with Cass

Resistance Sessions per Week

3-4 Goals - 7 Sessions Available

  • Upper Body Strength + Cardio

  • Lower Body Strength + Cardio

  • Full Body Tabata

  • Full Body HIIT (optional)

  • Express High Intensity (optional)

  • Express AMRAP (optional)

  • Express Kettlebell Blast (optional)

Workout Length

45-50 minutes 

15-20 minutes Express

Equipment Challenge

  • Dumbbells

  • Kettlebell

  • Skipping Rope

 

FIERCE 

Resistance Sessions per Week

2-4 Goals - 7 Sessions Available

  • Full Body
  • Lower Body
  • Upper Body
  • Full Body (optional)
  • Back & Shoulder Pump (optional)

Workout Length

30-40 minutes 

Equipment Challenge
  • Gym Equipment

 

Lifting at Home Challenge

Resistance Sessions per Week

3-4 Goals - 7 Sessions Available

  • Lower Body 1

  • Lower Body 2

  • Upper Body 1

  • Upper Body 2

  • Express Abs (optional)

  • Express Glutes (optional)

  • Shoulder & Arms (optional)

Workout Length

30-40 minutes 

15-20 minutes Express

Equipment Challenge

  • Dumbbells

  • Resistance Band

  • Kettlebell

 

Yoga with Phyllicia Challenge

Resistance Sessions per Week

3-4 Goals - 8 Sessions Available

  • Full Body Class

  • Stretch & Balance

  • Dynamic Class

Workout Length

30-40 minutes 

Zero Equipment Challenge

  • n/a

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