What is Strength & Pilates Fusion with Katie? 

Strength & Pilates Fusion combines two of Katie’s favourite training styles so you can reap the benefits of both. This program is designed to build strength across your large muscle groups, improve muscular control or imbalances, and have an effective, efficient workout.

What is involved in Katie’s Strength & Pilates Fusion Program? 

There are three 40-50 minute weekly workouts, split into Lower Body, Upper Body and Full Body, plus an optional fourth Full Body Burner workout and cardio sessions to keep your body moving. 

3 Goals - 4 Sessions Available:

• Lower Body
• Upper Body 
• Full Body 
• Full Body Burner (optional)

What Equipment do I need to complete this program? 

To complete this program, you’ll need a variety of free weights, machines, resistance bands and a Pilates ball, making this program best for a good home set-up or the gym.

• 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

As always, if you don’t have access to some of the equipment, you can use the ‘exercise substitution’ feature available in the Sweat app to substitute equipment in and out.

How do the workouts work? 

Lower Body & Upper Body

Each separate workout will focus on exercises in their corresponding muscle group. They are 3 supersets and a triset to finish every workout. Complete the exercise for a specific number of reps with a 60-second rest between each lap (3 laps), the rest in the triset is only 30-seconds..

There is a slight change to the workouts in Block 2. The supersets are now trisets to increase the difficulty level.

Full Body

This workout is going to target your full body and includes 4 Supersets. Complete the exercise for a specific number of reps with a 60-second rest between each lap (3 laps)

In Block 2 the 4th Superset has changed to a Triset. 

Full Body Burner

This is Katie’s signature workout it is a mega set of 5 exercises repeated for 30-seconds each for 5 laps. You will get a 60-second rest between each lap.