exercises

Foundations Workout From High Intensity Strength With Kayla

Sweat - sweat.com
Foundations Workout From High Intensity Strength With Kayla
Beginner BBG Stronger Workout

If you want to try High Intensity Strength with Kayla (formerly BBG Stronger) — this workout is for you!

I created High Intensity Strength — my full-body gym program — so ALL women can feel strong and confident in the gym. If you've already completed High Intensity with Kayla (formerly BBG), High Intensity Strength can help take your workouts to the next level! 

The program starts with four foundation weeks to build your confidence using equipment in the gym, and larger equipment is slowly introduced as you progress. 

You can start today with this full-body foundations workout. Get ready — it will challenge you and put your strength and fitness to the test!

Feel confident in the gym with this High Intensity Strength workout

You'll need a pair of dumbbells and a kettlebell for this full-body workout.

The workout begins with two rep-based supersets followed by two time-based trisets, and you'll complete each set for three laps followed by a one-minute rest break. I recommend using these rest breaks to prepare for the upcoming exercises.

You’ll also take a 30-second rest break after each lap during the supersets and 20 seconds rest after each lap during the trisets — there’s less rest between laps during the trisets, but you’ll have five seconds to transition from one exercise to the next.

The same as any resistance workout, it’s important to warm up properly before you get started, and cool down after.

Circuit 1 2 Exercises / 3 Laps

1. Alternating Lunge

16 REPS 8 Per Side


2. Push-Up

10 REPS


Circuit 2 2 Exercises / 3 Laps

1. Double-Pulse Sumo Squat

10 REPS


2. Upright Row

12 REPS


Circuit 3 3 Exercises / 3 Laps

1. Lateral Lunge

40 SECS


2. Extended Side Plank

40 SECS 20 Per Side


3. Butt Kicks

40 SECS


Circuit 4 3 Exercises / 3 Laps

1. Curl & Press

40 SECS


2. Four-Point Arm & Leg Extension

40 SECS


3. Squat & High Reach

40 SECS


High Intensity Strength with Kayla is designed to make it easy to learn how to use key pieces of equipment in the gym — you’ll develop your fitness, strength and lean muscle at the same time. 

If you’ve never used gym equipment before you can follow the video demonstrations and give it a go! If you aren’t sure, you can head to my Instagram where I demonstrate how to adjust the equipment and set up your workouts.

When you first start training with weights, choose a weight that allows you to complete the full number of repetitions — the final reps should be difficult but not impossible. You can keep track of your progress by logging your weights during each workout in the Sweat app.

Try strength training with my High Intensity Strength program!

High Intensity Strength with Kayla has workouts that get you in and out of the gym quickly. You’ll use weights to build strength and still have the convenience of using short workouts to reach your fitness goals

Incorporating strength training if you already do cardio is a great way to improve your strength and confidence — over time you will notice your body become stronger and you can do exercises you hadn’t previously been able to do! 

Did you try this High Intensity Strength workout? I’d love to hear how you went, let me know in the comments!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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