What is Kelly's Lengthen & Strengthen Challenge?

Kelly MacDonald’s three-week Lengthen & Strengthen Challenge is a great way to improve your mobility and strength or spice up your training routine! This challenge is designed to improve your flexibility, strength, confidence, alignment, posture, everyday functionality and reducing injury risk.

It’s perfect for beginners or intermediate fitness levels, you can increase the difficulty by using heavier weights or pushing your flexibility further.

What is involved in Kelly's Lengthen & Strengthen Challenge?

You will be provided with the following goals each week:

• 4 x Resistance sessions
• 1 x Cardio sessions ( 2 available )
• 1 x Recovery session

What equipment will I need to complete Kelly's Lengthen & Strengthen Challenge?

You’ll need access to a range of large gym machines, free weights and other equipment such as a fitball and step to get the most out of this challenge, but you could use the exercise substitutions feature if you’re training at home.

Gym

• Cable Machine
• Incline Bench / Bench
• Ply Box
• Barbell
• Squat Rack
• GHD
• 45 Degree Back Extension
• Decline Bench

Home

• Slant Board
• Fitball / Swissball
• Step
• Dumbbells
• Weight Plate
• Slider / Towel
• Mat
• Dowel
• Foam Roller
• Recovery Band, Resistance Band
• Pilates Ball

How do the workouts work?

Each week you have four 30-45 minute workouts - two upper body sessions and two upper body sessions. These include a warmup, activation, mobility and strength section, and a stretch to wrap up.