What is OG Kayla?

OG Kayla is the original high-intensity program that has helped so many women around the world achieve their health and fitness goals. This program is a replication of the original guide that so many of you know and love (or have heard about and always wanted to try). OG Kayla is the ULTIMATE way to level up your training and all 24 weeks are available exclusively in the Sweat app. 

Eight exercises. Four rounds. Just 28 minutes of work. It’s time to say yes to your fitness goals.

What is involved in OG Kayla?

Each OG Kayla workout focuses on a different body area consisting of four 7-minute circuits with four exercises per circuit. 

There are three weekly workouts split between Legs, Arms & Abs, and Full Body, plus weekly low-intensity cardio sessions. Each workout consists of four 7-minute circuits for a total of 28 minutes of work. Each circuit involves four exercises with a short rest in between each circuit.

This program is best-suited for those who already have a base level of fitness due to the intensity, but the challenge is worth it.

What Equipment do I need to complete this program?

OG Kayla can be completed at home or in the gym, Kayla recommends completing her program with the following equipment:

• Dumbbells
• Skipping Rope
• Bench
• Medicine Ball

However, using your body weight to complete the exercises instead is fine, as well as swapping pieces of equipment for objects you have lying around at home. 

How do the workouts work?

In OG Kayla weeks 1-4, you will be provided with the following goals to work towards each week:

• 2-3 x Resistance training sessions (3rd optional)
• 2 x Low Intensity Cardio sessions
• 1 x Recovery session

In OG Kayla weeks 5-12, you will be provided with the following goals to work towards each week:

• 3 x Resistance training sessions
• 2-3 x Low Intensity Cardio sessions (3rd optional)
• 1 x HIIT session (optional)
• 1 x Recovery session

In weeks 13-24, the format of your workouts remains the same with four 7-minute circuits for a total of 28 minutes of work. Every second week from week 14 onwards, you have an additional optional fourth Full Body session alongside your Legs, Arms, and Abs workouts. Weeks 13-24 also feature some more advanced exercises to keep you feeling challenged, such as weighted jump lunges, barbell close squats and triple-pulse bench jumps.

• 3 x Resistance training sessions - (4th optional from week 14)
• 3 x Low Intensity Cardio sessions
• 1 x HIIT session (optional)
• 1 x Recovery session

To complete the workout, you need to complete the exercises in each circuit as many times as you can in 7 minutes. Try and exercise for the entire 7 minutes - you stop when the timer stops! Just follow the number of reps written next to each exercise.

The overall pattern of your workout should look like this:
Warm Up
Circuit One - 7 minutes
Rest - 30 seconds

Circuit Two - 7 minutes
Rest - 30-90 seconds

Circuit One - 7 minutes
Rest - 30 seconds

Circuit Two - 7 minutes
Cool Down (Stretch)

Whats the difference between OG Kayla and High Intensity with Kayla?

What is now High Intensity with Kayla was adapted from the original BBG, but some of the elements that made the original guides so challenging (and beloved!) were updated to make the program more accessible to people who were just starting out on their fitness journey. 

OG Kayla is an intermediate to advanced style of training, best-suited for those who already have a base level of fitness due to the intensity, but the challenge is worth it. 

The High Intensity with Kayla program is perfect if you are just beginning your fitness journey or returning to fitness as it includes an additional eight weeks of beginner training. As you progress through the program, the intensity and complexity of the exercises will increase as you get stronger, fitter and more confident - suitable for women of any fitness level!

Like OG Kayla, the High Intensity with Kayla program is a 4-6 session-a-week program incorporating high-intensity plyometric exercises, as well as cardio and recovery sessions.