Feel fitter and stronger with Cass’ brand new 4-week challenge program. This program can be completed at home or at the gym, all you need is a pair of dumbbells, kettlebell and a skipping rope. Cass designed this Challenge program for anyone with an intermediate or advanced level of fitness who are looking to break up their workout routine with a new, explosive program.

Prepare to push yourself to improve your speed, strength and performance with these 20-30 minute high-intensity workouts that will have you feeling the burn of progress! 

What is involved in Sara’s Core & Body connection Challenge? 
Each week you will have the below goals to aim for:

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

What equipment do I need to complete Sara’s Core & Body Connection Challenge?

This program can be performed at home or the gym with the below pieces of equipment:

• Dumbbells
• Kettlebells
• Skipping rope

How do the workouts work?
HIIT Pyramid (10-20 minutes)
HIIT Pyramid is made up of 4 exercises. You will begin performing each exercise for 5 reps, once through. Once you have completed all 4 exercises, repeat and increase the reps to 10 per exercise. You will continue this for 15 & 20 reps before making your way back to 15, 10 & 5. 

Strong Six (30 minutes)
This full-body workout is made up of 6 exercises. You perform 6 reps of each exercise before taking a 1-minute rest. Complete 6 laps of the workout to feel the burn.

Strength & Cardio Chipper (20 minutes)
Get ready to sweat, with Cass full-body chipper. This workout includes a large variety of exercises to chip through for one lap. Between each exercise, you will perform 60 seconds of running. (Running can be substituted for another full-body cardio movement e.g - single skips)
E.g.
Deadlift
Running
Kettlebell Swing
Running 

Thruster
Running
Etc

Warm-Up (optional)
You’ll find a choice of two different Warm-Up types to complete before you start your workout:

• Movement: dynamic stretches and movement preparation-type exercises
• Cardio & Movement: combination of the above (recommended)

Your warm-up routine will be approximately 5-7 minutes long and you will find a brief description of each of the above to help choose the best warm-up style for you!

Cool Down
You will be taken through a series of stretches to help kickstart the post-workout recovery process. We strongly recommend completing a cool-down session at the end of each workout to help to promote recovery, prevent injury, improve flexibility by slowing down your heart rate, and promote even blood flow throughout your body.

Recovery
Run through a full-body Mobility & Stretching Session with Cass to improve range of motion, flexibility and assist in rehabilitation. 

If your goal is to get out of your comfort zone then the Body Burn Challenge is for you! Cass’s new program is all about challenging you to master your movement with a range of full-body workouts to get you sweating from start to finish.