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Sweat Challenge Program Breakdown 2023

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Michelle
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Sweat Challenge 2023 - Starting July 17!

Exclusive to the Sweat app, the six-week Sweat Challenge has been created to launch you into the second half of 2023, we’re making it easier than ever to reset your goals, unleash your potential, feel great and do something for YOU. 

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 5 Challenges You've Loved Before! Registration is open now, and the Sweat Challenge starts on Monday, 17 July 2023, and runs until Sunday, 27 August 2023.

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.


OG Kayla 

Resistance Sessions per Week

2 Goals (increases to 3 in weeks 5-6) - 3 Sessions Available

  • Legs
  • Arms & Abs
  • Full Body 

Workout Length

28 minutes 

Equipment Challenge

  • Dumbbells

  • Skipping Rope

  • Bench

  • Medicine Ball

 

PWR Express with Kelsey 

Resistance Sessions per Week

3 Goals - 4 Sessions Available

  • Glutes & Hamstrings
  • Back & Shoulders
  • Chest & Triceps
  • Abs (optional)

Workout Length

20 minutes 

Equipment Challenge 
  • Dumbbells
  • Bench (Ottoman)
  • Resistance Band/Recovery Band
  • Step
  • Deadball/Medicine Ball                    

 

Strength & Pilates with Katie

Resistance Sessions per Week

3 Goals - 4 Sessions Available

  • Lower Body

  • Upper Body 

  • Full Body 

  • Full Body Burner (optional)

Workout Length

40-50 minutes 

Equipment Challenge

  • Gym / Well Equipped Home Gym

    • Barbell + Plates

    • Dumbbells

    • Cable Machine

    • Chin Up Bar

    • Bench

    • Back Extension

    • Kettlebell

    • Lat Pulldown

    • Leg Press

    • Smith Machine

    • Swiss Ball

    • Resistance Band

      • Booty Band

      • Long Resistance Band

    • Pilates Ball


Strength & Barre with Brit

Resistance Sessions per Week

4 Goals - 5 Sessions Available

Strength workouts

  • Upper Body Strength
  • Lower Body Strength
  • Cardio (Alternating biweekly)

Barre workouts

  • Barre Legs & Abs
  • Barre Arms & Abs
  • Cardio Barre (Alternating biweekly)

Workout Length

35-45 minutes 

Equipment Challenge
  • Dumbbells
  • Bench/Ottoman
  • Chair
  • Resistance Band

 

Challenges You've Loved Before:

High Intensity Zero Equipment Challenge with Kayla

Resistance Sessions per Week

3-4 Goals - 6 Sessions Available

  • Full Body Circuit

  • Full Body Bootcamp

  • Arm & Abs

  • HIIT Cardio

  • Express Abs (optional)

  • Express Legs (optional)

Workout Length

25-35 minutes

15-20 minutes Express

Zero Equipment Challenge
  • N/A

 

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

 

Level Up Challenge with Cass

Resistance Sessions per Week

4 Goals - 5 Sessions Available

  • Lower Body Strength

  • Upper Body Strength

  • Full Body HIIT

  • Full Body Metcon

  • HIIT Pyramid (optional)

Workout Length

35-40 minutes 

Equipment Challenge

  • Barbell

  • Dumbbells

  • Kettlebells

  • Plyo Box

  • Chin-Up Bar

  • Gym Rings

  • Wall Ball

  • Skipping Rope

 

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 At Home Challenge with Chontel

Resistance Sessions per Week

3-4 Goals - 8 Sessions Available

  • Lower Body Strength

  • Full Body AMRAP

  • Upper Body Strength

  • Full Body Tabata (optional beginner)

  • Full Body Speed Circuit (optional)

  • Express Abs (optional)

  • Express HIIT (optional)

  • Back Blast (optional)

Workout Length

30-40 minutes 

15-20 minutes Express

Equipment Challenge

  • Resistance Band (Short Loop)

  • Chair

  • Dumbbells

  • Skipping rope

  • Step

  • 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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