What is Kayla’s 2-week Energy Boost Challenge?
Kayla has designed this two-week challenge program as a great way to change up your training and kick your fitness into gear so you have more energy to do the activities you love! 

The workouts focus on alternating exercise intensity within circuits to target the different levels of your energy system. This helps to improve your fitness at low, moderate and high intensities without compromising exercise technique and allowing for adequate recovery. 

What is involved in Kayla’s 2 weeks Energy Boost Challenge?

You will be provided with the following goals for each week:

• 2 x Resistance sessions (3 provided)
• 3 x Cardio sessions (4 provided)
• 1x Recovery sessions (including 1 x Rest day) 

What equipment do I need to complete Kayla’s 2 weeks Energy Boost Challenge?

Below, you will find a small list of equipment you will need to effectively complete the challenge:

• Chair
• Dumbbells
• Skipping Rope

If you don't have a recommended piece of equipment, you can substitute the item using the ‘exercise substitution’ feature available in the Sweat app. 

How do the workouts work?

HIIT Boost (25 minutes)
HIIT Boost is a full body workout with  3x 6 minute circuits.  Each circuit has 6 exercises that you perform for the specified amount of time.  Repeat three laps of each circuit with a 1 minute rest in between circuits. After completing the 3 circuits, you will move into the Ab finisher. Here you will complete 2 laps of 4 time-based exercises. 

HIIT Pyramid (22 minutes)
HIIT Pyramid includes 2 pyramid style circuits. Each pyramid includes 5 exercises that either increase or decrease in time. Complete the exercises for a specified amount of time, repeating for three laps, taking a 30-second rest between laps. Each workout finishes with a wrap-up. The wrap up includes a combination of all exercises performed in the pyramids. You will perform each exercise for 20 seconds.

Express Boost (15 minutes)
Each workout includes 3 tri sets. Each tri set contains 3 time-based exercises, that you will repeat for 2-4 laps. Take a 1-minute rest in between tri sets. Each workout finishes with a wrap-up. The wrap up includes a combination of all exercises performed in the tri sets. You will perform each exercise for 20 seconds.

Warm Up’s
The 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:

• Cardio (your choice of cardio) 
• Cardio & Movement (your choice of cardio, mobility and dynamic stretches)
• Movement only (mobility exercise and dynamic stretches)
• No Warm-up 

It’s really important to warm up before your workout to prevent the risk of any potential injury. 

Cool Downs

At 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! 

Boost your positivity and reach new fitness goals with Kayla’s new Energy Boost Challenge program, available on the Sweat app.